Wellness Nerds Podcast

Wellness Nerds Podcast

By Wellness NerdsScienceHealth & FitnessEducationSelf-ImprovementLife Sciences
Download on the App Store

Wellness Nerds Podcast episodes

  • Ep. 015 - Yoga Myths, The 8 Limbs of Yoga, And More with Camryn Chernick
    In this episode, Bailey chats with Camryn, a 200 hour registered yoga teacher and has been teaching since 2018. Her goal is to shed light on the areas in yoga that are usually ignored here in the western side of the world. She is also going to be working for Disney starting in July 2021, so keep an eye out on her social media to see her meditating with Mickey Mouse! 
    Private sessions: www.yogawithcamryn.com
    Instagram: @yoga_with_camryn
    Show Notes:
    4:43 - What was your first experience with yoga and what about it hooked you?
    Camryn mentions taking a yoga class in the 5th grade at her school. In 7th grade, she began taking yoga classes regularly
    The classes were peaceful, without competition
    7:43 - What are the different certifications a yoga instructor can get? What’s the difference? What are some of the downsides of the less-reputable certifications?
    YogaFit Level 1 was very basic, and mostly physical poses, with no spirituality aspects
    Bailey mentions the Group X Podcast Episode
    200-hour certification completely immerses the trainee in yoga over the course of a month to a year
    Camryn mentions that her 200-hour certification touched on 8 limbs of yoga, a crucial foundation
    Two limbs, Yamas (ethical concerns) and Niyamas (restraints) come before physical poses
    Western yoga is often strictly a workout focusing only on poses, neglecting the other limbs of yoga
    Camryn explains what an “intention” is- whatever you want to dedicate your energy to during the practice
    17:33 - Explain the 8 limbs of yoga and how they are incorporated into practice?
    (See full show notes at www.wellness-nerds.com/podcast/015 for a graphical view of the 8 limbs of yoga)
    Bailey mentions Breath by James Nestor
    Bailey mentions Stress Less, Accomplish More by Emily Fletcher
    41:15 - How can yoga instructors incorporate limbs 7 & 8 to cultivate this state of bliss?
    Camryn mentions starting and/or ending the practice with Shavasana, or final relaxation
    43:06 - What is one thing you do every day to optimize your wellness?
    Camryn mentions having reminders on her phone that display healing mantras such as “doing more does not make you more” or “take two deep breaths”
    Camryn mentions using Pinterest to find mantras and other quotes that resonate with you
    Check out Camryn’s resources!
    Private sessions: www.yogawithcamryn.com
    Instagram: @yoga_with_camryn
    47 min
  • Ep. 014 Is Keto Really All That Magical Pt. 2

    Show notes:

    00:22 - Episode 13 recap

    Keto diets don’t lead to:

    Less caloric intake

    Weight loss

    Greater energy expenditure (inconclusive)

    Study - Keto may be effective, but most studies are low calorie, which may be the cause of weight loss

    Study - Initial weight loss from keto is likely explained by the release of water

    3:57 - Where keto can be effective

    Study - Ketogenic diets can increase insulin sensitivity

    Inflammation

    Study - Keto produces less ROS than standard glucose metabolism

    Study - Keto diet may be anti-inflammatory

    Study - Keto may increase CRP. *Note this research was discovered after the podcast was recorded and therefore not mentioned

    Study - Inflammation is linked with various chronic diseases

    Blood glucose spikes

    Study - Postprandial glucose spikes lead to inflammation, which can perpetuate cardiovascular disease

    Can be mitigated with protein, nuts, vinegar, olive oil, and walking

    Cognitive function

    Study - Carbohydrates may decrease alertness and increase fatigue within 30-60 minutes after consumption

    Not really a ketogenic diet. Most people won’t produce ketones by skipping carbs for one meal, but you can avoid the fatigue and decreased mental alertness

    Study - BHB has been shown to improve cognitive functioning in memory-impaired adults

    Study - Low carb diets can boost BDNF by 20%, and up to 38% with exercise

    10:08 - Downsides of prolonged Ketosis

    Study - Short term side effects: chronic fatigue, nausea, headaches, hair loss, reduced tolerance to alcohol, reduced physical performance, heart palpitations, leg cramps, dry mouth, bad taste, bad breath, gout, or constipation

    Study - Metabolic acidosis

    Study - Low fiber and micronutrient intake

    Study - Ketogenic diet may decrease thyroid hormone

    Study - Ketogenic diet decreases need for glucose, therefore lowers glucose uptake which may drive blood glucose up

    12:33 - Summary

    Keto isn’t effective for weight loss, it’s likely due to fewer calories, and water loss

    Unless you have a chronic disease, there’s really no reason to go on a long-term bout of keto. THIS IS NOT MEDICAL ADVICE

    Mitigate blood glucose spikes with dietary strategies mentioned above

    If you need a cognitive boost, try a low carb breakfast

    Long-term keto can have severe downsides and is not endorsed

    For full show notes including links to studies, and resources mentioned, go to www.wellness-nerds.com/podcast/014

    17 min
  • Ep. 013 Is Keto Really All That Magical? | Lena and Bailey
    SHOW NOTES:
    Study - Carbohydrates, insulin, and obesity - John R. Speakman and Kevin D. Hall. SCIENCE. May 7th, 2021.
    All additional references mentioned in the show can be found in the main article
    5:57 - Explanation of the previously adopted “carbohydrate-insulin model” (CIM) of obesity
    It is proposed that fat gain results from carbohydrate intake -> insulin spike -> increased energy storage and increased energy intake
    Insulin sends circulating fuels to storage -> reduces energy available to muscles -> signals more food intake and reduces metabolic rate
    Therefore, carbohydrate mediated insulin responses cause weight gain according to the CIM
    The solution would be a low carb diet
    It is unethical to randomize humans in a long term study, so we are limited to short term human studies and animal research
    11:01 - Does a keto diet lead to less food intake as proposed by the CIM?
    In mice following a high-carb/low-fat vs high-fat/low-carb diet, the high-carb mice ate fewer calories and gained less weight despite higher insulin
    These results were replicated in a short-term human study. Subjects followed a keto diet, then a high-carb plant-based diet. The high-carb condition ate 700 fewer calories per day despite higher insulin. They also lost significant body fat
    Another study found significantly increased satiety after 10-15 weeks of a high-carb diet
    A 1-year study in freely living individuals randomized to consume low-carb vs high-carb diets found no differences in energy intake. Long-term average weight loss was almost identical, and individual differences in postprandial insulin secretion did not predict weight loss
    16:39 - Does keto lead to weight loss? (due to less insulin and alleviated muscle starvation)
    Studies show that when obese subjects restricted carbohydrates causing decreases in insulin, they lost less weight than an isocaloric high carbohydrate group in 1-2 months
    18:44 - Does keto increase energy expenditure?
    In one study, a low-carb diet reduced energy expenditure, in another, it increased briefly
    Other studies show an increase in energy expenditure with keto, but the authors believe that it was miscalculated
    20:12 - Does insulin relate to weight gain?
    Inhibition of insulin can reduce body fat in the absence of diabetes
    Hyperinsulinemia is not associated with meaningful differences in adiposity. Insulin does not result in weight gain or predict future weight changes
    “Therefore, the extent to which susceptibility to obesity is explained by differences in insulin secretion or insulin action is uncertain, but the direct action of carbohydrate-driven postprandial insulin on adipose tissue is unlikely to be the dominant driver of common obesity, as proposed by the CIM.”
    22:37 - What is the alternate model?
    Basal insulin may be more important than post-prandial insulin in determining weight changes
    Reduced intake of dietary fat decreases basal insulin to a similar degree to an isocaloric reduction in carbohydrates, indicating that basal insulin may respond to overall energy intake, rather than specific macronutrients
    Not that keto diets aren’t effective, insulin is just not the primary mechanism of action
    26:00 - Why does keto work?
    In the study by Hall et al., 2021, both diets were minimally processed, which is likely why the low-carb group ate fewer calories
    However, in real life, 58% of the average American diet comes from ultra-processed foods (Steele et al., 2016)
    Keto might work because when someone goes from a typical American diet to keto, they likely dramatically reduce intake of ultra-processed foods, which can cause weight gain (Hall et al., 2019)
    Ultra-processed keto snacks are becoming more and more available, which may decrease the effectiveness of keto for weight loss
    Bailey mentions Episode 12 with Alex Scoloveno
    Lena and Bailey talk about the issues with modern diet culture
    For full show notes including links to studies, and resources mentioned, go to www.wellness-nerds.com/podcast/013
    46 min

About Wellness Nerds Podcast

From the publisher's feed

Wellness Nerds Podcast utilizes cutting-edge health and wellness research to create fun, information-packed episodes. We make the science of fitness, nutrition, biohacking, mindfulness, cognitive…