Tom Bilyeu's Mindset Playbook

You should eat more protein, and yes, that means red meat. This statement might surprise some audiences, but it is based on the fundamentally sound science that high muscle strength is independently associated with lower all cause mortality. Dr. Gabrielle Lyon has been on the forefront of "muscle-centric medicine" for years, and here's what really is surprising. She became obsessed with the concept because of her work with palliative care, dementia and geriatrics. On this episode of Health Theory with Tom Bilyeu, Gabrielle Lyon explains why muscle should be viewed as a vital organ which protects against everything from Alzheimer's to COVID-19. She discusses the optimal high-protein diet, strongly advocates that everyone engage in resistance training, and explains why people should focus on gaining muscle instead of focusing on losing fat.

Check out Gabrielle's online course to learn more: https://muscle-centric.lpages.co/musc...​

SHOW NOTES:

Gabrielle explains what "muscle-centric medicine" is [1:09​]

Why you should focus on building muscle instead of focusing on losing fat [2:14​]

Gabrielle explains the function of muscle as an organ [5:14​]

The more muscle you have, the more likely you are to live [8:57​]

Gabrielle explains why she prioritizes changing diet versus changing exercise patterns [12:19​]

Eat high quality protein, which means eating animal protein [15:32​]

Gabrielle discusses the importance of getting your first meal right [22:34​]

Gabrielle explains why she eats carbohydrates later in the day [25:00​]

Gabrielle describes the herbs she uses to improve her health [27:07​]

Gabrielle started muscle-centric medicine because of her work with palliative care [30:13​]

Gabrielle explains why lack of muscle leads to dementia and inflammation [34:43​]

Diseases of obesity are not diseases of "over-fat". They are "under-muscle". [36:53​]

Gabrielle defines how much protein you should eat given how much you weigh [41:05​]

Gabrielle says the number one thing people should do is eat more red meat [44:22​]

FOLLOW GABRIELLE:

WEBSITE: https://drgabriellelyon.com/​

INSTAGRAM: https://www.instagram.com/drgabrielle...​

FACEBOOK: https://www.facebook.com/doctorgabrie...​

TWITTER: https://twitter.com/drgabriellelyon

Check out our Sponsors

BLUblox: Go to blublox.com/impacttheory for 15% off your order or use discount code ImpactTheory at checkout.

Helix Sleep: Go to HelixSleep.com/impact for up to $200 off your mattress and 2 free pillows.

Skillshare: Explore your creativity at skillshare.com/impacttheory for a free trial of Premium Membership.

BackCountry: Get 15% OFF at backcountry.com/THEORY and enter promo code THEORY

How well are you controlling your impulsive nature and tendencies to choose instant gratification over the long term consequences? A little ice cream now won't make a difference, checking your phone after a notification is no harm, afterall you just want to see who liked your post. These are some of the things you may be doing that exhibits impulsive behavior. Of course there are varying degrees of impulsive behavior in relation to the level of consequences, but why are we even acting so impulsively to begin with? In this episode, Dr. David Perlmutter explains the depths of our abilities to control our impulses, and how the health of our brain is really key to making better decisions. It comes up over and over in so many topics of illness, but inflammation and diet are again at the center of another area that is directly impacting your productivity and optimal cognitive function.

Order Dr. Permutter's latest book, Brain Wash: https://www.drperlmutter.com/brain-wash/?utm_source=website&utm_medium=homepage_widget

SHOW NOTES:

The Disconnect | David explains why health and happiness are elusive? [1:46]

Cognitive Empathy | Our ability to embrace another perspective [2:39]

Disconnection | David defines disconnection in the brain and its importance [4:37]

Disconnection Syndrome | What factors threaten connection and cause disconnection [7:13]

Impulsivity Factors | David explains what factors threaten to lock in impulsive behaviors [7:44]

Control Impulse | David reveals new side of Phineas Gage story and controlling impulse [9:16]

Impulse Behavior | David lists factors threatening to disconnect the prefrontal cortex [11:31]

Body Fat | David explains how body fat ties to the impulsive amygdala [14:40]

Restorative sleep | David reveals the connection between quality sleep and impulse [15:40]

Sleep & Body Fat | Connecting lack of restorative sleep to 1lb of body fat in 10 days [16:19]

Bad Decision Loop | David explains the cycle of poor decision leading to more [17:31]

Inflammation's Role | David breaks down how inflammation compromises brain function [19:33]

Serotonin Compromised | How inflammation is vital to production of serotonin  [21:15]

Better Decisions | David reveals the on-ramp to making better decisions [27:08]

On-Ramps | David shares a few of the on-ramps to making better decisions [32:15]

Rewire Your Brain | David shares the simplicity of thought to rewire your brain [37:17]

Gratification Myth | How instant gratification is blocking enlightenment and connections [38:25]

Online Effects | David reveals the effect screen time has in relation to poor decisions [43:05]

Optimal Cognition | David shares the biggest issue crippling cognition [46:06]

Uric Acid | David links uric acid to inflammation and the role of fructose [47:25]

Insulin Resistance | Why knowing your blood sugar and how your body handles glucose [49:37]

Blood Sugar Response | Response to various lifestyle choices and inflammation [50:35]

Brain Health Diet | A diet that keeps blood sugar in check is best for brain health [51:21]

QUOTES:

"Our day to day lives right now threaten our prefrontal cortex and threaten the connection of the prefrontal cortex down to the amygdala and therefore threaten to disconnect us."  [11:17]

"We make more impulsive food decisionsThe fatter people get the less able they able are to reign in their appetites and to make good choices as it relates to the food they eat […] eating the wrong foods tends to begets further eating of the wrong foods"  [14:55]

"People who don't get a restorative night sleep have a 60% higher activation of their amygdala, so the amygdala takes charges [15:39]

"You can just understand that your decision making is threatened or enhanced by whether or not you get a good night sleep [26:10]

"You want to be more productive, sleep more and sleep better in terms of the quality" [32:29]

"The average American spends 42% of his or her day in front of one form of screen or another [...] and that has an effect because there's a lot of inputs to your brain that are happening during that experience, a, and b, when you're doing one thing you're not doing another"  [43:05]

"What we have to emphasize is the limitation of fructose in its raw form…" [49:13]

FOLLOW DAVID PERLMUTTER:

Website: https://www.drperlmutter.com/

Youtube: https://www.youtube.com/channel/UCDRl_UAXxbHyOOjklnA0dxQ

Twitter: https://twitter.com/davidperlmutter

Facebook: https://www.facebook.com/DavidPerlmutterMd

Instagram: https://www.instagram.com/davidperlmutter/

Dr. Ken Berry, family physician and author of Lies My Doctor Told Me, joins Tom to discuss his evolution from whole grain fanatic to carnivore.

SHOW NOTES:

Why you must lead by example [01:21]

How to avoid nutrition dogma [03:59]

How the Standard American Diet came to fruition [05:08]

The importance of experimenting on yourself [07:05]

Why drinking milk is problematic [12:10]

Why eating wheat is problematic [15:02]

Are veterinarians ahead of doctors?[18:26]

How nutritional research allows for bias [19:14]

The biomarkers you need to track [21:58]

Why elevated blood sugar is a huge problem [25:26]

How to use exercise to mitigate your blood sugar response [30:23]

The myth about vitamin D in breastmilk [31:44]

Does sun exposure actually cause skin cancer? [33:53]

Why doctors are more likely to diagnose serious diseases [35:15]

Why low cholesterol is a problem [36:10]

The efficacy of the carnivore diet [37:10]

The only cholesterol numbers you should care about [40:18]

Why you shouldn't be scared of eating salt [42:48]

What is the carnivore diet doing to your microbiome? [45:13]

The one thing Ken recommends to improve your health [46:47]

This week's guest on Health Theory is Dr. Steven Gundry.  Steven Gundry is a cardiothoracic surgeon, researcher and author who has performed over 10,000 surgeries throughout his 40-year career.  In this episode, he talks about the impact our diets have on our health, why the gut is the source of our health, and how to stay young at any age.

BUY THE LONGEVITY PARADOX: https://amzn.to/305g6g7

BUY THE PLANT PARADOX: https://amzn.to/2PUZKlw

Watch Dr. Gundry's first interview on Health Theory: https://youtu.be/q4KfKapvnuI

SHOW NOTES

The myths of aging [01:52]

Why aging starts in the gut [03:28]

How to gut actually works [07:55]

Why glyphosate is everywhere [10:18]

Why we're thinking about heart disease all wrong [12:18]

What are lectins and why are they so dangerous? [16:49]

The role of fat in areas of inflammation [19:32]

How your immune system reacts to misplaced bacteria [22:59]

Why amyloid plaques aren't the cause of dementia [26:09]

What is the APOE-4 gene mutation?[29:04]

How fecal microbial transplants may fix your gut [30:39]

Is the key to health in the holobiome? [35:12]

Why women are more able to listen to their gut [37:03]

The potential causes of autism [38:15]

Foods that can improve your gut health [41:57]

Why exercise can prevent Alzheimer's [44:05]

The importance of "washing" your brain [46:10]

Why olive oil is miraculous [49:35]

FOLLOW STEVEN GUNDRY

WEBSITE: https://bit.ly/2JseyqD

PODCAST: https://apple.co/2VuiGOc

YOUTUBE: https://bit.ly/2xZVkzo

INSTAGRAM:: https://bit.ly/2KQ57hy

FACEBOOK: https://bit.ly/2kttvho

Manual therapist and movement coach Aaron Alexander knows that better health is inseparable from deep healing. As a result, he helps people align their mind, body, environment, posture and movement, achieving incredible results. On this episode of Health Theory with Tom Bilyeu, Aaron Alexander details exactly how to change a multitude of small aspects of your life to become physically and mentally healthier. Along the way he tells his own family story of a father addicted to crack cocaine, advocates dancing and just hanging, and discusses how to deal with the stress that seems to overwhelm modern life.

Pre-order Aaron's book here: https://amzn.to/36NB7hG

SHOW NOTES:

Aaron talks about how body language, posture and dance affect the brain [1:08]

Tom and Aaron discuss how music causes physical and emotional state change [3:26]

Aaron describes the focus of rolfing, and getting the body into alignment [5:17]

Aaron and Tom discuss how changing your facial expression changes your emotions [8:20]

Aaron has benefited from psychedelics and they have helped him deal with the ego [11:10]

Aaron practices compassion by going past surface level conversation and connecting [13:54]

Aaron advocates becoming more childlike in certain ways [16:03]

Aaron talks about some of the "diseases of affluence" like sitting too much [19:05]

Aaron strongly advocates spending some time each day hanging [23:17]

Aaron and Tom discuss "micro-opportunities" to live in a more pre-modern way [25:51]

Aaron shares the story of watching his father become addicted to crack [28:20]

You can't teach what you know. You can only teach what you are. [31:20]

Aaron describes how he uses stillness and meditation [32:01]

Aaron and Tom discuss the importance of admitting what's going wrong [36:24]

Aaron shares the one change he would have people make to improve their health [40:21]

FOLLOW Aaron:

WEBSITE: https://alignpodcast.com

INSTAGRAM: https://bit.ly/38PaXx2

TWITTER: https://bit.ly/38MQ5GE

Check out our Sponsors

Butcher Box: Ground beef for life is back! For a limited time, new members can get 2 pounds of free ground beef in every Butcher Box order by signing up today at ButcherBox.com/impact

InsideTracker: Get 25% off their entire store at insidetracker.com/impacttheory

Audible: Start listening with a 30-day free trial, one free audiobook and access to the Plus Catalog. Visit audible.com/IMPACT or text IMPACT to 500-500

Pharmaca: Go to Pharmaca.com/impact to save 20% off your first order.

Are you dealing with mental fog most days, crashing in the afternoons and just blaming it on lack of sleep or stress? Cognitive decline is known to begin as early as your 30s and has become the accepted norm with aging, yet many of us don't even recognize it at its onset. In this episode, international expert in neurodegenerative diseases, Dr. Dale Bredesen, talks with Tom about the reversibility of cognitive decline and Alzheimer's disease. While Alzheimer's disease is well known as a progressive disease impacting seniors, too many people are missing the opportunity to course correct and reverse the effects of cognitive decline leading to Alzheimer's disease in their younger years. Dr. Bredesen explains simple ways for you to improve these conditions, avoid them altogether, and enhance your mental cognition. He discusses the importance of reducing toxins and exposes four factors that are largely responsible for the decline in optimal cognitive performance.

Pre-order Dr. Bredesen's Book "The First Survivors of Alzheimer's" https://www.amazon.com/First-Survivors-Alzheimers-Patients-Recovered/dp/0593192427 

SHOW NOTES:

Alzheimer's |  Relationship between cognitive optimization and Alzheimer's [1:17]

Cognitive Supply & Demand | Factors that affect the brain's plasticity network [2:38]

Brain Assaults | Dr. Bredesen reveals the kind of assaults causing injury to your brain [6:10]

Amyloid Plaque | Dr. Bredesen explains the role of amyloid plaque in Alzheimer's [7:20]

Brain Shrinkage | Dr. Bredesen explains the problem with the brain chronically shrinking [9:23]

Alzheimer's Subtypes | What's destroying your brain and subtypes of Alzeheimer's [10:10]

Leaky Gut | The relationship between leaky gut, inflammation and cognitive decline [10:59]

Insulin | Dr. Bredesen explains insulin resistance associated to cognitive decline [11:55]

Alzheimer's Survivors | Dr. Bredesen's upcoming book about survivors of Alzheimer's [15:53]

Enhanced Cognition | Dr. Bredesen on enhancing normal cognition [17:01]

Detox | Ways to get rid of toxins and who benefits from detoxing [18:15]

How to Get Alzheimer's | Dr. Bredesen discuss ways to give yourself Alzheimer's [22:28]

Toxins Balanced | Dr. Bredesen explains the dynamic balance of toxins in your body. [24:52]

Inflammation Free | How to flush out amyloid plaque, free of inflammation [31:05]

Optimal Diet | Dr. Bredesen cautions the kind of protein and fats for optimal health [34:09]

Omega-6 Warning | Dr. Bredesen warns of the danger with Omega-6 and healthy ratios [35:12]

Keto-Flex Diet | Dr. Bredesen reveals what the Keto Flex 12-3 diet is [42:34]

Testing Cognition | Dr. Bredesen talks about testing for systemic inflammation [45:52]

QUOTES:

"We all have a some degree of exposure to toxicity by the air we're breathing, by the water we're drinking, by the food we're eating, [...] if you're eating mercury filled seafood, if you're not eating grass-fed beef, if you have a high carb diet, if you're eating simple carbs. All of these things are contributing to a lesser than optimal outcome." [17:30]

"We are all living in a toxic world, that's the problem [...] detoxification is not just for sick people" [21:08]

"Many of us will avoid Alzheimer's, but we're still going to have suboptimal cognition."  [24:24]

"You have a dynamic balance. You're exposed to toxins all the time and you are metabolizing them, inactivating them, excreting them all the time."  [24:52]

FOLLOW Dr. Dale Bredesen:

Website: https://www.apollohealthco.com/dr-bredesen/ 

LinkedIn:https://www.linkedin.com/in/dale-bredesen-2ab0651/ 

Facebook: https://www.facebook.com/drdalebredesen/

Risk for Cognitive Decline Test - https://www.apollohealthco.com/cognoscopy/ 

Prevention and Brain Optimization - https://www.apollohealthco.com/solution/precode/ 

Dr. Shawn Baker is an extraordinarily accomplished athlete, but he is best known as one of the foremost advocates of the carnivore diet. On this episode of Health Theory with Tom Bilyeu, Shawn Baker addresses the controversy surrounding the carnivore diet, and perhaps surprisingly, does not advocate that every single person ought to go full carnivore. But he does explain the evolutionary logic behind the carnivore diet, describes its benefits, and makes a strong case that people need to take responsibility for their own health instead of delegating that responsibility to professionals.

SHOW NOTES:

Shawn discusses the controversy surrounding the carnivore diet [0:40]

There is no doubt that humans are omnivorous, but how suitable are most foods? [2:24]

If at age 85 you can run 100 meters in 15 seconds, you're probably doing things right [3:40]

Shawn describes his methods of holding back aging [4:40]

Shawn believes that not everyone needs to use a carnivore diet [5:33]

Why you should chase health and not lab values [6:02]

Why is sexual function important? [8:37]

Yes, you can gain muscle at any age [10:20]

Strength is much more important than size when it comes to muscle [12:03]

The very first animals were carnivorous, and early humans were primarily carnivorous [14:00]

Shawn describes what a basic human diet probably was thousands of years ago [18:34]

Shawn speculates on why seed oil is so dangerous [20:02]

Tom discusses his own transformative dietary journey [22:42]

Shawn describes the absolute requirements for the human diet [26:15]

The truth about why diets fail [27:24]

Shawn discusses a forth-coming study on the carnivore diet [29:21]

Tom and Shawn talk about how to measure improvements in health [31:58]

Shawn addresses questions about whether people should eat organ meat [35:28]

Shawn describes his experience in the military [37:51]

Shawn talks about becoming somewhat immune to trauma as a war-time surgeon [39:59]

Shawn learned how to improvise and think on his feet in war [41:45]

What is one change people can make that would most improve their health? [45:03]

FOLLOW SHAWN:

WEBSITE: https://shawn-baker.com

INSTAGRAM: https://bit.ly/38NZdds

FACEBOOK: https://bit.ly/2tb8VaE

TWITTER: https://bit.ly/2tWFMjC

Jason Prall, the filmmaker behind The Human Longevity Project, joins Tom in this week's episode of Health Theory. They discuss the legitimacy behind alternative ways of healing, why there's no universal solution to health, and the keys to living a long life.

SHOW NOTES

Journey to discovering longevity [0:43]

Collecting evidence before trying something new [2:53]

Why certain health practices work and others don't [4:05]

Why the same food affects you differently at different times [5:28]

Simplification equals longevity [7:55]

How the external environment determines your internal state [9:49]

Everything you do affects your health [12:57]

Meditation as a healing mechanism [15:03]

Trauma becomes a part of your genes [17:11]

Your past experiences shape you who you are [18:30]

Why it's important to feel pain [22:16]

How your body reacts to hormetic stress [25:48]

Knowledge vs. Experience [27:45]

How to build your passion [28:58]

Being too attached can be risky [31:38]

Finding meaning in the right things [34:17]

Why Gratitude is everything [36:52]

FOLLOW JASON PRALL

WEBSITE: https://bit.ly/2JrgyvS

INSTAGRAM: https://bit.ly/2NSoWHs

Sarah Wilson is no stranger to staking out controversial positions. The bestselling author who started the "I Quit Sugar" movement is now taking on anxiety and mental health. In this episode of Health Theory with Tom Bilyeu, Sarah Wilson explains why you need to quit sugar immediately, how to deal with anxiety and depression, and why the best health tips for most people are simple and inexpensive.

SHOW NOTES:

Sarah talks about anxiety and how to befriend it [2:10]

Sarah describes her experience with hashimoto's disease [5:44]

Sarah explains how she found herself in a role that didn't fit with her values [9:20]

Sarah shares her story of becoming suicidal [12:09]

Sarah describes how to frame mental issues as positive forces [14:20]

Sarah and Tom discuss the sinister side of anxiety [18:22]

Sarah explains that panic attacks only last 20 or 30 minutes [22:16]

Sarah advocates meditation [25:03]

Sarah describes somatic theory [28:44]

Sarah describes the work people need to do to deal with anxiety [30:23]

Sarah and Tom discuss gut health and its connection to brain health [34:30]

Sarah shares inexpensive, practical tips for physical and mental health [36:19]

Sarah and Tom discuss functional medicine and first principles [38:08]

Sarah explains how to practice focus and resilience [41:38]

Sarah advocates the one change people should make to impact their health [45:30]

FOLLOW Sarah Wilson:

WEBSITE: http://www.sarahwilson.com

INSTAGRAM: https://bit.ly/2oP77l2

FACEBOOK: https://bit.ly/2oPRTfD

TWITTER: https://bit.ly/2n8VBR8

Check out our Sponsors

Better Help: Get 10% off your first month at https://betterhelp.com/impacttheory

Butcher Box: For a limited time, new members can get 2 free New York strip steaks and 1 pack of bacon in their first box when you sign up at butcherbox.com/IMPACT

NorthOne: northone.com/impact

Theragun: Try Theragun for 30 days starting at only $199. Go to Theragun.com/IMPACT and get your Gen 4 Theragun.

Do you ever feel like you´re losing enthusiasm for life and struggling to enjoy the things that would usually make you happy? Initial signs of depression and anxiety can manifest through minor issues like losing your nerves about your in-laws or getting angry for no reason at all. But what if there is a way to fight depression with the food you eat? What might surprise you: Your current diet might be the source of your anxiety and depression. Your mood is directly impacted by what you eat. With the proper evidence-based nutrition, it is possible to take control of anxiety, boost your mood and live a life full of joy. In this episode of Health Theory, Tom Bilyeu is joined by Nutritional Psychiatrist, Men's Health advisor, and author Drew Ramsey to discuss such matters and more as they explore the current state of depression. They also explain why nutrition is the easiest way of influencing depression positively and uncover a psychological lever to reduce your anxiety. Furthermore they disclose the way your anxiety is influenced by the foods you eat, which foods you should avoid and finally why you shouldn´t lose hope if you currently struggle with mental illness.

PRE-ORDER DR. RAMSEY'S BOOK: https://amzn.to/2ZRDTBq

SHOW NOTES:

The current state of depression. [01:05]

Why nutrition is the easiest way of influencing depression positively. [1:25]

A psychological lever to reduce your anxiety. [2:41]

How your anxiety is influenced by the food you eat and the food that causes Tom anxiety. [3:36]

What creates lasting change, and how to lead with kindness to change behavior. [6:44]

Why most diets fail. [8:40]

The food basics almost every Nutritional Psychiatrist agrees on and why they matter. [9:25]

Drew reveals the things that are NOT part of every good diet. [12:03]

One thing Tom and Drew disagree on. [14:29]

Why knowing where your food comes from can help you cure loneliness. [19:11]

The big benefits of eating seafood and the top 3 kinds of seafood to beat depression. [24:40]

How Omega 3 fats in seafood work like snipers in your immune system. [28:00]

Drew´s on being vegan and which fats are bad for you. [30:25]

What you should rather do than buying expensive tests and supplements. [33:35]

How moving away from New York to a farm improved the mental health of Drew. [34:34]

Why you shouldn´t lose hope if you currently struggle with mental illness. [42:29]

QUOTES: 

"It´s an epidemic. Everything is going up. Depression is up...Recently showing male depression is up 60-70% over the last 12 months." [1:05]

"They found that the risk of depression during quarantine, if your nutrition is bad, went up over 1000%." [1:55]

"There are foods that people need to cut out of their diet. Diets need to change drastically…" [7:15]

"All good diets are lacking ultra-processed foods. The reason I think they´re evil because of the way they increase inflammation." [12:12]

"We did a research study where we said: When we look at all the literature, what are the top nutrients that are most important for brain health and helping depression? Twelve nutrients stand out. So we asked ourselves: What foods have the most of these 12 nutrients? Aside from plants, 3 of the top 5 foods were seafood." [26:00]

"I have treated people with every type of mental illness, and it´s actually what gives me hope. It´s what gives me strength and resilience. I have seen people who have it so hard with what happens in their minds, and to see them just do amazing things: Start companies, have families, whatever it is, makes me very hopeful." [42:57]

FOLLOW DR. RAMSEY:

Website: www.drewramseymd.com

Instagram: https://www.instagram.com/drewramseymd/