References

[1:00:25] Eggs

Eggs: yolk every time (A/D/K, B12, folate, iron, choline, phospholipids); don’t scramble/overcook – keep the yolk runny or you ‘destroy a lot of the nutrition.’

[1:01:50] Organic Food

Conventional vs organic: organic is always better; no pesticides/herbicides; residues can’t be washed off (waxes/oils embed in the flesh); they’re carcinogens and hormone disruptors.

[1:01:05] Berries

Berries: blueberry vs strawberry is a draw – strawberries higher in vitamin C and folate, lower calories/sugar; blueberries higher in antioxidants, brain health, fiber, and vitamin K.

[1:03:45] Fight or Flight

Unforgiveness keeps you in fight-or-flight with elevated cortisol/adrenaline; chronic stress harms every organ system, the immune system, and cognition – even ‘destroying neurons.’

[1:03:05] Forgiveness & Biochemistry

Forgiveness isn’t for the person who wronged you – it’s for you; it resets your internal biochemistry.

[1:04:30] Resentment

‘You wish them dead and you’re drinking the poison’ – resentment harms the person holding it.

[1:05:20] Intentionality

Forgiveness is detoxifying and liberating but difficult – it takes intentionality (‘holding your thoughts captive’).

[1:06:45] Erica Kirk

Reference: ‘Erica Kirk came on stage and forgave the shooter’ – cited as a powerful example of forgiveness.

[1:07:50] Boundaries

Forgiveness does not mean forgetting; you can forgive and still set boundaries.

[1:09:47] Forgiveness & Diet

Closing: forgiveness is part of your ‘diet’ – cleansing your mind of toxic thinking, not just watching what you eat.

[1:09:24] Resentment & Disease States

Carrying resentment long-term can develop disease states – unforgiveness can lead to disease via chronic stress, cortisol, and inflammation.

[1:21] Liver Transplant & Autoimmune Disease

A friend’s autoimmune condition caused serious liver problems that required a liver transplant.

[4:33] Definition of Diet

‘Diet’ just means the foods we eat; the plans/actions people take (changing what/when/how they eat) are what most people picture.

[5:45] Weight Gain

You gained the weight over years, so expecting to lose it in a month is unrealistic; fast results tend to be short-lived and rebound.

[9:31] Kinds of Low-Carb Diets

Atkins, paleo, South Beach, keto, and carnivore are all variations of the same low-carb idea (reduce / modify / eliminate carbs), and they raise protein for satiety.

[10:30] Calories - Protein & Carbs

Protein and carbs are 4 calories per gram; fat is 9 – so ‘prioritizing fat’ can still leave you with a lot of calories.

[11:15] White-Out Diet

The old ‘white-out diet’ removed white/processed foods; industry now colors white bread brown and calls it whole wheat, and it reacts the same in the body.

[12:15] Glucose

The brain runs on glucose; the body stores extra glucose as glycogen in the liver, and once glycogen is full it starts storing fat.

[12:54] Cutting Carbs

Cutting carbs forces the body off glucose and onto fat, converting fat into ketones – which is ketosis.

[14:00] Rapid Weight Loss

Pro: rapid weight loss because you cut an entire food category.

[14:20] Blood Sugar Control

Pro: better blood-sugar control because you’re not driving insulin spikes.

[14:40] Low-Carb & Cardiovascular Health

Pro (flagged as uncertain – ‘put a pin in it’): low-carb may be good for cardiovascular health.

[15:15] Nutritional Deficiencies

Con: nutritional deficiencies – cutting fruits, vegetables, and legumes strips out vitamins, minerals, antioxidants.

[16:15] Elimination of Fiber

Con: fiber is almost eliminated; some ‘smarter’ low-carb diets add it back as ‘net’ or ‘non-impact’ carbs.

[17:10] Keto Flu

Con: getting into ketosis brings low energy and brain fog early on (‘keto flu’).

[17:50] Bodybuilders

Analogy: bodybuilders carb-deplete then carb-load before a show and ‘blow up like a balloon.’

[18:23] Rebound Weight

Con: rebound weight gain if you don’t build better habits – restriction leads to gorging when you come off.

[19:45] What is Keto?

Keto is an extremely restrictive low-carb, high-fat diet that allows only small amounts of fruit/veg; target is 20-50 g of carbohydrates per day.

[20:15] Average Carb Consumpton

The average person eats over 400 g of carbohydrates a day (about 1,600 calories from carbs).

[20:30] Carbs on Keto

20 g of carbs x 4 calories = 80 calories from carbs per day on keto.

[20:45] Salad Dressing

‘A salad with light dressing is like 400 to 500 calories.’

[22:29] Pro's of Keto Diet

Keto pros: weight loss, better blood-sugar control, appetite control (fuller longer), lower triglycerides, and possible cardiovascular benefit.

[23:20] Symptoms of Ketosis

Getting into ketosis causes fatigue, brain fog, and nausea early on (‘keto flu’).

[23:55] Abandoning Keto

Abandoning keto halfway is ‘even more problematic’ because you’re messing with the body’s metabolic state.

[24:41] Long-Term Keto Risks

Long-term keto risks: strain on heart and kidneys, rising saturated fat/cholesterol, and nutrient deficiencies.

[25:15] Keto Snack Foods

Keto snack products are bioengineered ‘frankenfoods’ – bars, chips, chicken shaped into potato chips – with artificial sweeteners, flavors, and colors.

[26:00] Strictness of Carnivore

Carnivore is stricter than keto: zero carbs, no fiber, no plants – essentially all meat and animal protein.

[26:40] Carnivore & Eggs

Carnivore includes eggs (some say whites only, or ~6 whites to 1 yolk); the yolk carries zinc, lecithin, choline – good for the brain.

[27:15] Carnivore & Dairy

Carnivore allows very little dairy; removing dairy risks calcium deficiency and a hyperacidic state that’s bad for bone health.

[28:00] Pro's of Carnivore

Carnivore pros: simplicity (no counting), weight loss, and better blood sugar.

[28:40] Humans are Omnivores

We are omnivores, not carnivores like lions; a lion’s physiology is built for meat, but humans need plants for nutrition.

[29:40] Meat & Nutrition

A commenter claimed ‘you get all the nutrition you need from meat’ – Jason calls that ‘1000% false.’

[30:00] Heme Iron

Meat provides heme iron, ‘a good type of iron.’

[31:29] No Fiber in Carnivore

Cons: no fiber alters gut-microbiome diversity and starves the good bacteria; if you do carnivore, take a probiotic and a fiber supplement.

[32:45] Heart Risk

Con: heart risk from high red meat and saturated fat; the diet is too restrictive to sustain.

[33:30] Ketosis Risks

Prolonged ketosis risks: nutrient deficiencies, hormone/cortisol disruption, possible liver or pancreas issues, and kidney stones.

[34:10] Ketosis & Acidity

‘According to the Cleveland Clinic, ketosis can increase acidity in the body, causing bone metabolism issues’ – i.e., bone loss.

[35:45] Intermittent Fasting

Intermittent fasting is about WHEN you eat more than what you eat (though food quality still matters); prioritize whole foods.

[36:30] Fasting Patterns

Common patterns: 16:8 (fast 16 hours, eat within 8) and 5:2 (eat normally 5 days, fast/severely restrict 2 days).

[38:30] Cutting Calorie Intake

Pro: restricting the eating window automatically cuts calorie intake – good for overeaters and snackers.

[39:15] Autophagy

IF promotes autophagy – clearing waste out of cells; an anti-aging process, like detoxifying a power plant.

[39:50] Metabolic Health

IF improves metabolic health and stabilizes blood sugar.

[40:20] No Nutrient Deficiencies

No nutrient deficiency on IF as long as you eat balanced whole foods in the window (vs low-carb, which cuts food groups).

[40:55] Intermittent Fasting Symptoms

Cons: early headache/fatigue and hunger; tendency to overeat when the window opens; medication conflicts (diabetics); avoid if pregnant, breastfeeding, has an eating disorder, or is severely underweight.

[43:44] The Word Diet

‘The root word of diet is die – you have to kill something off,’ so you should ‘live it’ instead (credited to Doc Rob).

[45:15] The Mediterranean Diet

The Mediterranean diet is science-backed, drawn from studying long-lived societies (Greece, Italy, Spain).

[46:02] Mediterranean Diet Priotitizations

It prioritizes fruits, vegetables, seeds, nuts, legumes, and sprouts; healthy fats like olive oil; poultry and fish as primary proteins; and deprioritizes red meat and dairy.

[46:50] Pros of Mediterranean Diet

Pros: metabolic health, blood-sugar/insulin control, cardiovascular health, cognitive function, and reduced systemic inflammation; not very restrictive; removes processed foods.

[48:36] Higher Grocery Bills

Cons: higher grocery bills (fresh food costs more) and more meal-prep time.

[49:40] Grains on MD

Grains are allowed, but favor higher-fiber ancient grains (quinoa, amaranth); instant/one-minute rice becomes a simple carb that spikes blood sugar.

[50:50] Plant Calcium

Plant calcium isn’t the ‘same type’ or as bioavailable as dairy calcium.

[51:15] Dairy Deprioritization

Nutritional gap: because the diet deprioritizes dairy, you could end up low in calcium – hence a modified version adding some dairy plus more protein.

[52:10] Mediterranean & Eggs

Mediterranean allows eggs; prioritize the whole egg/yolk (healthy fats, zinc, choline for brain) – don’t toss the yolk.

[52:50] Cholesterol

The old cholesterol fear was ‘a lie’ – dietary cholesterol in eggs doesn’t necessarily raise your blood cholesterol, and cholesterol is needed by every cell.

[54:19] Chicken

Chicken – white meat vs dark: white meat is lower in calories, higher in protein, and lower in fat.

[54:55] Red Meat

Red meat – beef vs bison: both are great, high in iron; bison has about the same protein but fewer calories and less fat, plus a bit more iron.

[55:25] Dairy Protein

Dairy protein – cottage cheese vs Greek yogurt: cottage cheese has higher protein but also higher calories, sodium, and lactose; Greek yogurt barely edges it out.

[55:55] Fish

Fish – salmon vs tuna: tuna is higher protein/lower fat but its tissue accumulates more heavy metals like mercury, so eat it sparingly; salmon is much higher in omega-3.

[57:02] Wild vs Farm Raised Salmon

Wild vs farm-raised salmon: wild eats a natural diet (krill, natural astaxanthin -> pink) in cleaner water; farmed sit in tanks/their own waste, get synthetic astaxanthin, and are fed pellets. Prefer wild.

[57:50] Starches

Sweet potato vs white potato: sweet is better for blood sugar (more fiber, beta-carotene -> vitamin A); white potato cooked then cooled forms resistant starch, has more potassium, and is good for athletes.

[58:25] Bodybuilders & Sweet Potatoes

Bodybuilders favor sweet potato (lower glycemic) during depletion; white potato (higher glycemic) for a pre-stage carb-up.

[59:32] Rice

White vs brown rice: it’s one grain – brown keeps the bran/germ (more fiber, nutrients, better blood sugar); white is stripped (easier to digest, faster-burning carb).

[59:37] Leafy Greens

Arugula vs spinach: spinach is a nutrient powerhouse but high in oxalates (which cut mineral absorption); arugula is lower-oxalate, so its minerals are better absorbed.

[0:00] Fiber and Building Muscle

Fiber can help build muscle, suppress appetite, and aid weight management (episode thesis).

[4:14] Fiber is Indigestible

Fiber is the indigestible part of plants; the part the body does not truly digest.

[4:31] Fiber is a Carbohydrate

Fiber is a carbohydrate by structure.

[4:44] Fiber & Blood-Sugar

Unlike simple/refined carbs, fiber does not drive blood-sugar and insulin spikes; it works the opposite way.

[5:02] Fiber is an 'Essential Carbohydrate'

Fiber is an ‘essential carbohydrate’ – the body cannot make it, so it must come from outside.

[5:22] Fiber & Improving Health

Add back fiber and you can improve your health ‘overnight, literally.’

[6:25] Two Forms of Fiber

There are two basic forms of fiber: soluble and insoluble.

[6:40] About Soluble Fiber

Soluble fiber includes pectins, gums, mucilage, inulin, and resistant starches; it dissolves in water and forms a gel.

[6:58] Gel from Soluble Fiber

The gel from soluble fiber slows gastric emptying time.

[7:32] Gastic Empyting

Because it slows gastric emptying, fiber helps you feel fuller longer.

[7:56] Introducing Fiber

Introducing a lot of fiber all at once can cause gas and bloating.

[8:08] Increasing Fiber

Increase ~3 to 5 g/day over a 2 to 4 week period to reach a target of 25 to 30 g/day; don’t jump straight to 25-30.

[8:28] Fiber Stopping Insulin Spikes

Fiber delays glucose/sugar absorption into the blood, helping stop sugar and insulin spikes.

[8:45] Orange Juice

Orange juice is a ‘sugar bomb’ that spikes blood sugar; eating the whole orange with its pectins slows sugar absorption.

[9:12] Juicing

Juicing (extracting juice) removes the fiber/pectins; blending into a smoothie keeps them.

[10:22] Soluble Fiber & Prebiotics

Soluble fiber acts as a prebiotic, feeding the good gut bacteria, which ferment it.

[10:53] Bacterial Fermentation

Bacterial fermentation of fiber produces short-chain fatty acids (postbiotics) – butyrate, acetate, propionate.

[11:07] SCFAs & Absorption

SCFAs increase nutrient absorption, decrease inflammation, and support immune and metabolic function (incl. blood sugar control).

[11:26] SCFAs & Cardiovascular Health

SCFAs/soluble fiber support cardiovascular health by reducing reabsorption of ‘bad’ cholesterol.

[12:31] Medications & Gut Microbiome

Medications – antibiotics, birth control, statins, antidepressants – disrupt or negatively interact with the gut microbiome.

[13:32] Info on Insoluble Fiber

Insoluble fiber (lignins, cellulose, hemicellulose) adds bulk and speeds transit – best for constipation; soluble fiber slows things and helps diarrhea.

[14:38] Gen Z & Alcohol

Callback: ‘Gen Z is consuming 85% less alcohol than previous generations.’

[16:13] Refined Sugar

Refined sugar ‘hijacks’ the metabolic system and gives a dopamine hit, so you get ‘addicted to the food.’

[18:42] Hippocrates

The father of medicine, Hippocrates, said ‘Let food be thy medicine.’

[19:31] Scurvy

Irish sailors who ate citrus (specifically limes) avoided scurvy and were nicknamed ‘limey’; researchers later isolated vitamin C as the active compound.

[21:08] Vitamin C

Vitamin C works better with bioflavonoids (and rutin); the deeper point – just eat the whole lime/fruit.

[22:45] Oats

Oats are a top soluble-fiber source, but avoid quick/instant oats because they metabolize faster and can spike blood sugar.

[24:13] SCFAs & Intenstinal Lining

SCFAs strengthen the intestinal lining via tight junctions; weak fiber intake plus imbalance leads to ‘leaky gut.’

[25:42] Leaky Gut

Leaky gut can drive autoimmune responses and conditions like Crohn’s and colitis.

[26:15]

These compounds boost bacterial diversity, reduce inflammation, improve digestion, and improve nutrient absorption.

[27:12] Gut Muscle Axis

Research on adults over 40 (published via NIH) shows a gut-muscle axis: higher fiber linked to increased lean mass, greater skeletal-muscle strength, lower age-related muscle decline, and better grip strength.

[28:42] Fiber & Normal Levels

It was not excessive fiber – just adding fiber back to normal levels – and ‘you could actually grow more muscle’ by eating better.

[29:02] Fiber & Metabolic Health

Fiber improves metabolic health by slowing blood-sugar and insulin spikes, so downstream metabolic functions work better.

[29:11] Fiber & Fat

Fiber slows, if not stops, the accumulation of fat in the muscle.

[29:37] Fiber & Appetites

Fiber supports healthy appetite, curbs cravings, and ‘turns down the food noise’ naturally, like GLP-1 drugs.

[29:54] Fiber & Body Fat

Fiber lowers overall body fat mass.

[29:54] SCFAs & Fiber

SCFAs from fiber help you keep the muscle you have and aid muscle protein synthesis.

[30:32] Fiber & HMB

HMB is a great tool; fiber works indirectly and HMB directly, so the two together are an ‘unbelievable combination.’

[31:03] Fiber & Caloric Balance

Fiber promotes calorie balance and stops overeating by increasing fullness, slowing digestion, and improving nutrient absorption.

[31:34] Fiber & Caloric Intake

Fiber reduces both caloric intake and caloric absorption.

[32:09] Sugar Spikes

Sugar spikes, insulin resistance and diabetes are pervasive, and that is essentially what led to the GLP-1 craze.

[35:42] Adding More Fiber

Adding fiber requires drinking more water; soluble fiber absorbs water, so without enough fluid you can get constipated.

[38:21] Legumes & Fiber

Legumes (black, pinto, kidney beans) are primarily soluble fiber and an excellent source.

[38:34] Flax, Chia Seeds & Fiber

Flax and chia are high in soluble fiber; almonds/walnuts high in insoluble; mill flax and chia or they pass through unused.

[38:51] Fruits & Fiber

Fruits with the skin give more soluble fiber; apples, avocados, bananas are good picks.

[39:22] Oats & Fiber

Oats have about 4 to 5 g of fiber per serving.

[39:28] Quinoa & Fiber

Quinoa has about 5 g of fiber per cup and is naturally gluten-free.

[39:44] Brown Rice & Fiber

Brown rice has about 3 to 3.5 g of fiber per serving, is gluten-free, and is less than quinoa.

[39:56] Barley & Fiber

Barley is the fiber champion with 32 g of fiber per cup – about 6x brown rice – but contains gluten.

[40:24] Best Fiber Veggies

Best fiber veggies: sweet potato (soluble) and broccoli (insoluble).

[41:04] Psyllium Husk

Psyllium husk is a soluble fiber used mainly for bowel regularity.

[41:24] Acacia Fiber

Acacia fiber is preferred over psyllium because it ferments more slowly with less gas and bloating.

[41:32] Inulin & Chicory

Inulin and chicory are prebiotics (the compounds are fructooligosaccharides/FOS), also found naturally in artichokes.

[42:07] Resistant Starches

Resistant starch is not technically fiber but acts like it; raw potato has type-2 RS, and cooking destroys it.

[42:40] OTC Fiber Supplements

OTC fiber supplements: Metamucil is psyllium, Citrucel is a synthetic methylcellulose, Benefiber is wheat dextrin.

[43:41] Identifying Organic Foods

A 5-digit PLU starting with 9 means certified organic; 4-digit codes (3s and 4s) are non-organic.

[43:48] Buying Organic

You should always buy organic; conventional produce carries pesticides/chemicals and GMOs that organic avoids.

[45:53] Vagus Nerve Stimulation

Vagus nerve stimulation has been around a while; surgical implanted versions use mild electrical current for epilepsy and neurological disorders.

[46:48] Vagus Nerve Wearables

The tech industry adapted that surgical knowledge into non-invasive wearables (neck band or ear).

[47:17] About the Vagus Nerve

The vagus nerve runs from the base of the brain through the digestive system, affects every organ system, and is the channel for the gut-brain connection.

[47:46] Vagus Nerve Devices

These devices run about $200-300, and people report incredible, immediate results.

[48:09] Heart Arrhythmias

People with heart arrhythmias or afib should consult their cardiologist before using a VNS device or a TENS unit.

[48:56] Info on Vagus Nerve Devices

Smart versions detect stress or poor sleep, auto-stimulate, and even track your sleep.

[49:21] Vagus Nerve Devices & Sleep

Worn before or during sleep, these devices relax you, calm anxiety, and lead to more restful sleep.

[49:47] Pulsetto and Dusq

Named devices: ‘PTO’ (Pulsetto), and a thin self-adhesive smart one called ‘Dusk’ (Dusq).

[52:00] Berries

Berry ranking by value: blackberry first, strawberry last; deep purple pigments (black/blueberries) carry anthocyanins, while red berries bring vitamin C.

[0:24:45] Noble Kava part 2

Noble kava comes from three regions/strains: Tongan, Fijian, and Vanuatu.

[0:24:38] Noble Kava

Noble kava does not carry anywhere near the same liver toxicity risk and is the gold standard for safe regular use.

[0:24:08] Tudei Kava is More Intoxicating

Tudei kava is more intoxicating but has potential hepatotoxicity (liver toxicity) concerns.

[0:25:30] Kava and GABA

Kava works by GABA enhancement – it increases the efficiency of GABA (gamma-aminobutyric acid) receptors in the brain.

[0:26:03] Kava & Neural Firing

Kava inhibits neural firing (reduces nerve impulse conduction), aiding muscle relaxation and social anxiety, and supports neurotransmitter regulation for better mood.

[0:28:07] Alcohol is #2 Most Toxic Substance

Besides refined sugar, alcohol is probably the #2 most toxic substance you could put in your body.

[0:29:48] Lion's Mane Mushrooms

Lion’s mane mushrooms have neuroprotective benefits and support brain structure and function; some call it psychotropic.

[0:29:24] L-Theanine

L-theanine is an amino acid from tea leaves (green and black tea); it increases alpha waves (a measure of relaxation) and raises dopamine, serotonin and GABA.

[0:30:26] Kratom

Kratom works similarly to opioids; gained popularity for pain relief but is now used to get high. It is extremely addictive, dangerous and unregulated, sold at head shops/convenience stores.

[0:32:40] Kanna

Kanna is a botanical from South Africa derived from a succulent; it helps with stress, elevates mood, is not intoxicating, and reduces toxic effects of stress.

[0:32:14] Ashwagandha

Ashwagandha is an adaptogen that helps with stress by reducing cortisol; can be taken daily.

[0:33:59] Chamomile

Chamomile (commonly as tea) provides relaxation and helps sleep; used in stress/sleep combination formulas.

[0:34:53] Lemon Balm

Lemon balm helps with relaxation and stress.

[0:34:23] Passion Flower

Passion flower helps with restlessness and relaxation; strong science; works well combined with ashwagandha.

[0:35:52] Saffron

Saffron contains compounds such as safranal that boost dopamine and serotonin and elevate mood; probiotics also help mood.

[0:35:03] Magnesium

Magnesium is an essential mineral the body cannot make; magnesium glycinate aids relaxation, acts as a gatekeeper to NMDA receptors, and supports sleep and brain function.

[0:37:46] Drinking Alcohol

The first drink excites you, then shortly after alcohol becomes a depressant.

[0:41:49] Milk Thistle

Milk thistle supports the liver and helps prevent alcohol-related liver damage; reasonable to take daily.

[0:42:28] Electrolytes

Electrolytes keep you hydrated; alcohol dehydrates the body (electrolytes don’t reduce the hangover, just hydration).

[0:45:04] Anabolic Resistance

After age 50 you develop anabolic resistance and need more protein. [AD: Transparent Labs – 28g protein]

[2:15] Gen Z Drinking Habits

Gen Z is drinking 85% less alcohol than the previous generation.

[04:58 ] Global Burden of Disease Study

A 2018 Lancet Global Burden of Disease study analyzed data from 195 countries (1990-2016), 694 data sources and 592 studies.

[05:30] Alcohol Related Deaths

Alcohol was responsible for over 3 million deaths a year, primarily from disease (e.g. cancer), not drunk driving.

[05:54] Digestive Cancers

Digestive cancers (pancreatic, gallbladder, bile duct, esophageal) are in some cases almost directly linked to alcohol consumption/overconsumption.

[06:05 ] Liver and Breast Cancer

Liver and breast cancer are on the rise for people who consume a lot of alcohol.

[06:13] Alcohol in Moderation

New research contradicted older studies suggesting a little alcohol was good for you (e.g. a glass of wine with dinner).

[06:28] French Paradox

The French paradox.

[06:35] Safe Alcohol Consumption

The WHO has determined the only safe level of alcohol consumption is zero.

[09:11] Alcohol Absorption

Alcohol absorption: about 20% in the stomach and 80% in the intestines.

[09:20] Alcohol and Metabolization

95% of the alcohol you consume is metabolized in the liver.

[09:30] Alcohol and the Liver

The liver uses the enzyme alcohol dehydrogenase to process alcohol.

[09:44] Alcohol Dehydrogenase

Alcohol dehydrogenase converts alcohol into acetaldehyde.

[09:56] Acetaldehyde

Acetaldehyde is one carbon/one molecule different from formaldehyde; formaldehyde is used for embalming.

[10:15] Acetaldehyde's Toxicity

Acetaldehyde is extremely toxic, akin to formaldehyde – your body is literally being poisoned.

[10:31] Converting Acetaldehyde

The body rapidly converts acetaldehyde into a non-toxic substance eliminated via urine/fluid or as CO2 in breath.

[11:16 ] Converting Acetaldehyde part 2

The first drink is converted by the liver into acetaldehyde; this is the basis for the ‘only safe level is zero’ conclusion.

[12:07 ] Alcohol Metabolism

Alcohol metabolism / the toxic byproduct causes liver disease such as fatty liver, cirrhosis, and cancer.

[12:14] Acetaldehyde & DNA

Acetaldehyde damages your DNA, which is the primary reason for increased cancer risk.

[12:39] Alcohol & Brain Processing

Alcohol makes brain processing harder and makes you more vulnerable to dementia; it causes literal brain damage.

[13:50] Pregnant Women

Pregnant women should not consume any alcohol; fetal alcohol syndrome is a real thing.

[14:03] Legal Drinking Age

The legal age limit for alcohol relates to brain development; alcohol can damage the developing teen brain.

[17:20] Kava Ceremonial Usage

Kava is found in Polynesian culture (Vanuatu, Fiji) and was used ceremonially.

[18:14] Kava's Intoxicating Effect

Kava has a mildly intoxicating effect – slightly euphoric, relaxing and calming.

[18:40] Servings of Kava

You can have 2-3 shells/servings of kava, wake up feeling fine, and may even sleep better – unlike an alcohol hangover.

[20:39] Why Alcohol Makes you Buzzed

The reason alcohol makes you buzzed is the toxicity of acetaldehyde robbing the body of oxygen.

[21:41] Kavalactones

Kavalactones are the active compounds in kava; a traditional shell delivers about 250-300 mg of kavalactones.

[22:09] Kava Numbing

Kava temporarily numbs the mouth and throat.

[22:45] DWI

DWI (driving while intoxicated) has strict limits for listed substances; DUI (driving under the influence) has a looser definition based on impaired driving.

[23:48] Two Types of Kava

There are two primary types of kava: tudei (‘two-day’) and noble.

[4:02] Jobs of Peptides

Peptides are used for muscle gain, weight loss (GLP-1), longevity, and injury repair.

[5:53] Peptides Class 1 vs Class 2

Reclassifying a peptide from class one to class two makes it more accessible but it is still a drug requiring prescription, medical supervision, and a pharmacy to fulfill.

[6:04] Peptides Not Fully Vetted

Many peptides being marketed today have not fully completed human-based safety and efficacy studies.

[6:22] Peptides & Amino Acids

A peptide is an amino acid chain of 2 to 50 amino acids.

[6:31] Bodies Produce Peptides

The body produces peptides constantly; popular market peptides are synthetic versions or imitators of peptides the body naturally produces.

[6:44] Peptides as Signalers

Peptides act as messengers/signalers that signal the body to do something – they are not builders.

[7:10] Uses of Peptides

Three primary uses of popular peptides: hormone release (HGH, IGF-1), tissue repair (BPC-157, TB-500), and weight loss (GLP-1).

[7:25] Tissue Repair & Peptides

Tissue-repair peptides work by cell regeneration / increasing cell number / cell growth.

[8:02] GLP-1

One out of every seven people is using a GLP-1 related drug.

[8:12] GLP-1's Process

GLP-1 drugs slow gastric emptying, reduce appetite, and turn down food noise.

[8:24] GIP is an Agonist

GIP is an agonist that improves blood sugar and encourages use of fat for energy (helps liberate/convert fat to energy).

[8:37] Glucagon Supports Thermogenesis

Glucagon supports thermogenesis / activation of brown adipose tissue so the body burns fat as an energy source.

[8:53] Jobs of Agonists

Individually or combined, these agonists suppress appetite, increase fat loss, balance blood sugar, and turn down food noise.

[9:07] Semaglutide

Semaglutide (trade name Wegovy/Ozempic) targets GLP-1 and is a single agonist.

[9:31] Tirzepatide (Mounjaro)

Tirzepatide (Mounjaro) targets GLP-1 and GIP and is a dual agonist.

[9:45] Tirzepatide > Semaglutide

Statistics show tirzepatide has slightly better results than semaglutide.

[9:59] Retatrutide as a Triple Agonist

Retatrutide (Reta) is a triple agonist targeting GLP-1, GIP, and glucagon; it is not FDA approved.

[10:25] Retatrutide in Preclinical

Retatrutide research is only preclinical, done in rats.

[10:33] Rat Results ≠ People Results

Getting a result in a rat does not mean you will get the result in a human, especially for safety.

[11:45] GLP-1 Temporarily Rewires the Brain

GLP-1 temporarily rewires the brain and reduces the pleasure/reward from food.

[11:52] GLP-1 & Insulin

GLP-1 helps with insulin sensitivity and blood sugar.

[12:22] Modifying Diets for Peptides

Most people on these peptides are not modifying their diet or eating enough calories.

[12:29] Peptides & Losing Muscle

As a result of under-eating on these peptides, users also lose muscle.

[12:46] Metabolically Active Tissues

Muscle is one of the most metabolically active tissues in the body.

[12:54] Losing Muscle

Losing muscle leads to lost energy and negatively affects overall health.

[13:02] Side Effects of Semaglutide

Side effects include nausea, stomach discomfort, severe constipation, loss of energy, pancreatitis, and other digestive challenges.

[13:10] C-Cell Cancer

There is a broad warning of potential thyroid C-cell cancer.

[13:48] GLP-1 Dulls Emotional Elements

GLP-1 dulls other emotional elements and can lead to emotional flattening; it affects dopamine levels and depression may be a side effect.

[14:31] CJC-1295 and Tesamorelin

CJC-1295 and tesamorelin are used for muscle growth via growth hormone release and boosting IGF-1.

[14:38] CJC-1295 and Tesamorelin part 2

CJC-1295 and tesamorelin work by signaling the pituitary gland to produce growth hormone / IGF-1.

[14:58] GH and IGF-1

Stimulating GH and IGF-1 grows and repairs muscle and aids recovery.

[15:08] GH and IGF-1 part 2

Stimulating GH release reduces body fat and increases muscle.

[15:22] Cancer & Tumor Activity

Anytime you help healthy tissue repair and grow, it is possible to also stimulate/grow unhealthy tissue such as cancer or tumor activity.

[15:36] Cancer & Tumor Growth

Cancer/tumor growth was the central concern with growth hormone years ago.

[16:09] BPC-157

BPC-157 (body protective compound) is a synthetic version of a compound the body naturally produces in the gut.

[16:22] TB-500 Imitates Thymosin Beta-4

TB-500 imitates thymosin beta-4, which is naturally produced by the body; the BPC-157 + TB-500 combo is called the Wolverine stack.

[16:50] BPC-157/TB-500

BPC-157/TB-500 rapidly increase repair/recovery time from post-surgical or post-injury states and can add muscle.

[17:35] Mail-Order Peptides

Mail-order peptides carry purity, regulation, and counterfeit risks.

[18:11] The Wolverine Stack

The Wolverine stack activates vascular endothelial growth factor (VEGF), supporting angiogenesis (new blood vessel growth) targeting injury areas.

[18:28] Modulates the Nitric Oxide

It modulates the nitric oxide (NO) pathway, increasing blood flow to areas of injury.

[19:01] BPC-157 Targets Acute/Local Injury

BPC-157 targets acute/local injury; TB-500 acts more systemically/broadly; stacked they work both locally and broadly.

[19:26] BPC-157/TB-500 Stimulate Cell Proliferation

BPC-157/TB-500 stimulate cell proliferation (cell growth) and promote post-workout recovery / faster muscle gains.

[20:12] Cancer is a Wound

Cancer is described as a wound that never heals; the body can recognize it as injury and promote cell growth and angiogenesis that delivers resources to tumor/cancer cells.

[20:36] Peptides Help Fibroblast Proliferation

These peptides help fibroblast proliferation, which can enhance abnormal scarring.

[20:43] Peptides Could Aggravate

These peptides could aggravate autoimmune conditions; research has identified these as cautionary.

[21:10] Precancerous Cells

It is scientifically proven that everyone has cancer or precancerous cells in their body that the body normally keeps at bay.

[23:16] Seniors & Falls

Statistic: seniors who fall and suffer a hip fracture die within two years, largely due to inactivity.

[23:46] Seniors & Peptides

A hip-fracture patient can use BPC-157 and TB-500 together to heal and recover incredibly fast.

[27:08] Peptides & Signaling

Peptides signal the body to act but do not perform the work; growing muscle still requires resources (protein, amino acids).

[27:24] Ligament & Tendon Repair

Ligament/tendon repair requires collagen peptides, proline, glycine, and other amino acids as resources.

[28:15] Proline & Glycine

Connective tissue, ligaments, and tendons need proline and glycine, which are most dominant in collagen peptides; collagen peptides are not muscle-building.

[28:37] Beef Protein Isolates

Beef protein isolates are naturally rich in proline and glycine.

[29:02] Whey Protein

From a biological-activity perspective, whey protein gives by far the best result.

[29:08] Vitamin C

You cannot make collagen or properly construct connective tissue without vitamin C; zinc and iron are also needed.

[31:37] Peptides & Human Data

Almost none of these peptides have human data.

[32:00] Obesity in Rats

Preclinical obesity studies chemically alter a rat to become obese, then treat it to see if it loses fat – an artificial scenario.

[32:22] Clinical Trials

Some peptides only have one or two human clinical trials.

[32:36] Peptides & Research

Expect a lot more peptide research within the next 3 to 5 years.

[33:31] BPC-157 in Capsule Form

BPC-157 sold in capsule form is a fraud because the digestive system breaks amino acid chains/peptides into amino acids, destroying the peptide; the only stable, accurate route currently is injectable.

[35:17] Ready-to-Drink Protein

Ready-to-drink protein typically cannot use whey; milk protein isolate is equally good by biological value and has all necessary amino acids.

[36:03] Vitamin C's Importance

Vitamin C is crucial for forming collagen and is needed for connective-tissue repair (proline/glycine-based).

[36:33] Dosage of Vitamin C

Recommended vitamin C dose is 500 to 1,000 mg.

[37:00] Bioflavonoids

Bioflavonoids (the white pith of an orange) are strongly anti-inflammatory and have strong antioxidant activity.

[37:17] Collagen

Collagen is never a complete protein – it lacks tryptophan and does not have the essential amino acids the body needs; collagen peptides matter for ligament/tendon/joint/connective-tissue repair.

[37:49] Proline & Glycine

Proline and glycine are the two most dominant amino acids in collagen peptides and most important for connective-tissue repair; ligaments and tendons are non-vascular, slow to heal.

[38:48] Creatine & Cellular Energy Production

Creatine helps cellular energy production, strength, endurance, recovery, and has an excellent safety profile.

[39:07] Creatine & Cognitive Function

Creatine is also good for cognitive function.

[39:26] HMB

HMB helps retain muscle, relevant when weight-loss peptides cause muscle loss.

[39:38] Berberine

Berberine (called nature’s Ozempic) helps insulin sensitivity and blood sugar control and inhibits growth of new fat cells, but is poorly absorbed.

[40:32] Glutamine

Glutamine is the most abundant amino acid in muscle tissue.

[40:53] Pre-Workouts

Stimulant pre-workouts cause angst, anxiety, and stress and keep the body in fight or flight.

[41:38] Non-Stimulant Pre-Workouts

Non-stimulant pre-workouts combine creatine, HMB, and beetroot for blood flow and nitric oxide production.

[43:26] Active Gardening

Active gardening and getting in touch with the earth is therapeutic for calming the central nervous system and reducing stress and anxiety.

[49:45] Anabolic Resistance

After age 50 you develop anabolic resistance, meaning you need more protein to build and maintain muscle; 28 g grass-fed protein supports muscle protein synthesis.

[6:30] Healthy Menstrual Cycle

A healthy menstrual cycle begins with FSH stimulating a rise in estrogen, followed by an LH surge that triggers ovulation; progesterone then increases to prepare the uterine lining for pregnancy, and if fertilization does not occur, estrogen and progesterone levels fall, leading to the shedding of the uterine lining.

[7:30] Perimenopause

Perimenopause and menopause are biologically programmed phases of life written into women’s DNA — a natural transition every woman will experience.

[7:45] Perimenopause Part 2

Perimenopause typically begins in a woman’s 40s, as estrogen and progesterone levels decline while FSH rises and remains elevated, contributing to many of the symptoms associated with the transition.

[8:30] Hormonal Changes

Many factors contribute to timing of hormonal changes — diet, lifestyle, genetics, medications

[8:45] Hysterectomy

A hysterectomy that removes the organs involved in hormone production and regulation can abruptly trigger menopause by disrupting the body’s natural hormonal cycle.

[9:10] Duration of Perimenopause

Duration of perimenopause is typically 3–4 years but can last as long as 10 years

[9:30] Start of Menopause

Menopause is official after 12 months without menstrual cycle — symptoms include vaginal dryness, hot flashes, night sweats, and bone loss.

[10:20] Osteoblasts & Osteoclasts

Osteoblasts and osteoclasts constantly remodel bones — hormone fluctuations alter how effectively the body manages bone health.

[10:40] Symptoms of Menopause

Other symptoms of menopause include mood changes, changes in libido, and weight gain — hormone fluctuations affect fat storage.

[11:30] Pregnancy & Perimenopause

Pregnancy during perimenopause is still possible but more challenging.

[12:30] HRT

Hormone replacement therapy artificially increases estrogen and progesterone.

[13:00] HRT Risks

HRT has known risks — breast cancer, ovarian cancer, blood clots, strokes.

[14:00] HRT & Biology

HRT pushes back against biology — may smooth symptoms but may put women in a higher risk category.

[14:30] Exercise & Metabolism

Exercise boosts metabolism, supports cardiovascular health, lowers cortisol — helps with mood and sleep.

[15:20] Deep Breathing

Deep breathing and meditation for menopause symptom support.

[15:50] Processed Foods

Processed foods and diets high in refined carbs are not helpful for hormonal support — diets higher in fiber, lower in sugar are preferable.

[16:30] Reducing Screen Time

Reducing screen time before bed and keeping the bedroom cool help with sleep quality.

[17:00] Phytoestrogen Compounds

Soy isoflavones, red clover, flax lignans have phytoestrogen compounds — similar to HRT in some ways; caution about boosting estrogen.

[17:50] Black Cohosh

Black cohosh is a SERM — binds serotonin receptors that regulate body temperature; helps with hot flashes and mood without elevating estrogen.

[18:30] Estro-G

Estro-G is a blend of three plants that work like black cohosh (SERM) — helps hot flashes, stimulates estrogen-type responses without raising estrogen, elevates ATP and energy.

[20:30] MCHA

Bone supplements should feature MCHA (microcrystalline hydroxyapatite) form of calcium containing phosphorous — add fat-soluble vitamins D and K.

[21:20] Omega-3 & Creatine

Omega-3s and Creatine can be supportive for women going through hormone fluctuations.

[21:30] Aloe Vera

Aloe vera gel or jojoba oil can support vaginal dryness symptoms.

[22:30] DIM

DIM is derived from cruciferous vegetables and helps smooth out estrogen hormone fluctuations.

[22:50] Berberine

Berberine helps smooth out blood sugar balance and supports overall metabolism and weight management.

[23:15] Myo-Inositol

Myo-Inositol helps with insulin sensitivity and PCOS support.

[23:30] Cranberry

Cranberry has been a traditional tool for urinary tract support — UTIs are extremely common among women.

[24:00] D-Mannose

D-Mannose acts fast where cranberry is longer-lasting — similar anti-adhesion mechanism, bacteria cannot adhere and grow.

[24:49] Phytoestrogens

Soy isoflavones and red clover have phytoestrogens.

[25:00] Maca

Maca is an adaptogen that can help balance adrenals, thyroid, sex hormones, and lower cortisol.

[25:30] MCHA Part 2

Calcium microcrystalline hydroxyapatite (MCHA) is a ‘whole food’ form of calcium containing phosphorous and protein-like molecules.

[25:50] Probiotics

Probiotics support gut-brain axis health and vagal nerve health — helpful during menopause and perimenopause.

[26:00] Saffron

Saffron can support emotional health and mood — can be combined with probiotics.

[27:00] Anxiety in Women

Women are twice as likely to suffer from anxiety and mood health challenges — hormone fluctuation plays a role.

[28:15] Ashwagandha

Ashwagandha can help support the body’s stress response.

[28:20] L-Theanine

L-Theanine helps increase alpha-waves in the brain — relaxation without drowsiness.

[28:30] Magnesium

Magnesium is one of the most important minerals — acts on NMDA receptors in the brain that can go unchecked and raise stress levels.

[29:12] GABA

GABA can help ‘turn off the noise’ — helps us focus and relax.

[2:10] Electrolytes

There is no hard and fast rule when it comes to “too much” electrolytes or “upper limit” but they’re designed to give you electrical stimulating minerals.

[4:05] Erectile Dsyfunction

ED can be linked to high blood pressure.

[4:06] Beet Root

Episode 5: Erectile Dsyfunction

[7:15] Eli Metchnikoff

Eli Metchnikoff and the bulgarian peasants – the beginning of probiotic research.

[8:25] Gut Health

Gut health is not just about digestion and immunity anymore – gut microbiome operates almost like an organ.

[10:15] Fiber

Fiber is key part of diet for supporting a healthy microbiome. slows absorption of sugar, and feeds living organisms.

[11:00] Food Engineering

Universities now teach “food engineering” what used to be called “farming”.

[11:50] Gut Brain Axis

Gut brain axis and the serotonin connection – most serotonin produced in the gut.

[13:00] Vagus Nerve

The vagus nerve and the surprising connection between gut and brain where most of the signals come from the gut to the brain.

[14:00] Gut & Mental Health

Taking care of gut health can impact emotional and mental health.

[14:40] Yogurt's Bacteria

Many store-bought yogurts are not very high in living bacteria and instead have sugars, colors, etc.

[16:00] Dysbiosis

Modern foods and chemicals including antibiotics and lead to “dysbiosis” or dysregulated gut microbiome.

[16:20] Smoking

Smoking is a factor that contributes to poor outcomes during menopause.

[16:30] Probiotics & Antibiotics

Probiotics have value right after or during antibiotics

[17:15] Probiotics & Antibiotics part 2

Timing of probioitc supplements around antibiotics.

[17:30] Probiotic Delivery

Delivery systems with probiotics are important.

[18:00] Living Bacteria

Probiotics are living bacteria – need to deliver them alive.

[18:30] Postbiotics

Probiotic organisms produce a lot of products in their lifecycle nowadays called “postbiotics”.

[20:00] Butyrates

Probiotics create Butyrates, bacteriocins, vitamins, etc.

[20:25] Probiotic's Environment

Probioitics help create a challenging environment for harmful bacteria.

[21:30] Shipping Probiotics

Most probioitics are not shipped cold to the store.

[22:00] Shelf Stable Probiotics

“Shelf-stable” probiotics have become one of the fastest growing segments in the category.

[22:30] "Shelf-Stable" Probiotics part 2

Most of the probioitcs currently sold in the fridge are relatively shelf stable at room temperature.

[23:00] Probiotic's Sensitivity

Probiotics are sensitive to extreme heat, and also sensitive to moisture.

[23:45] Blister Trays

Blister trays are among the best protection from moisture and keeps every capsule protectedbetter than a twist-cap bottle.

[24:20] Symbiotics

“Symbiotics” are not just living bacteria it’s the prebiotic fiber + the postbioitic compounds built during their lifecycle all together.

[26:15] Postbiotics

Postbiotics may reduce competition among the healthy bacteria.

[27:30] Coated Delivery System

The probiotic bacteria in supplements have difficulty surviving through stomach acid and should be coated in a delivery system to help survival into the colon.

[28:30] Enteric Coating

May brands of probiotic use an older technology called “enteric coating” which uses methyl acrylate or pthallate.

[29:15] Phthalates

Phthalates are being identified as hormone disruptors

[29:30] Daily Probiotics

Probiotics can be taken every day.

[30:00] Probiotic Colonization

It is difficult for supplemental probiotics to colonize permamently in the gut.

[30:30] Bacteria Disruption

Many types of medications, not just antibiotics, can disrupt bacteria in the human microbiome.

[31:25] Choline Bitartrate

Choline bitartrate is a more bioavailable form that is often promoted for liver and brain support. a readily available source of acetyl choline. Can be valuable

[32:10] Vitamin E

Vitamin E is an essential vitamin with an RDI established by the government. Make sure you get the “D-Alpha tocopherol” which is the natural form.

[33:10] Mixed Tocopherols

Look for mixed tocopherols with your vitamin E supplement as the superior form over just D-alpha tocopherol alone.

[33:45] Liquid Vitamin E

Liquid vitamin E can help support skin healing but should ideally be used when the healing of the skin cells is already underway rather than too early on in the healing process.

[34:30] Yohimbe

Yohimbe is a stimulant-like herbal supplement can raise blood pressure and is associated with some negative side effects.

[35:30] DMG

DMG has been used to support immune health and oxygenation. It is also helpful for athletic performance.

[36:40] Progesterone

Progesterone is a hormone-like compound that has been used to support hormone balance but should be used carefully and with care of a health care practitioner.

[37:50] Sea Moss

Sea Moss is a “superfood” supplement that is touted as having essential minerals and vitamins.

[38:40] Branched Chain Amino Acids

Branched Chain Amino Acids are helpful for athletic performance and recovery. Can be helpful for athletes but do not taste very good!

[40:15] D-Mannose

D-Mannose is a sugar-like compound that is known for urinary tract support.

[41:00] MCT Oil

MCT oil is a “medium chain saturated fats” are readily absorbed into the body for energy and helpful for energy and weightloss.

[41:30] Coconut Oil

Coconut oil is naturally high in MCT oil.

[42:00] Fenugreek

Fenugreek became known for supporting blood sugar and more recently it has been investigated for testosterone support.

[43:00] Fenugreek part 2

Fenugreek for testosterone support – identifying the correct potency.

[44:30] Testosterone

What is “correct” range for healthy testosterone for men in their 40s?.

[46:30] Ashwagandha

Ashwagandha has been studied to help with stress and athletic performance and healthy testosterone.

[46:50] Ashwagandha part 2

Ashwagandha is known as an adaptogen.

[48:45] L-Theanine

L-Theanine helps increase alpha-waves in teh brain — a measure of relaxation. It will not make you sleepy.

[49:15] Saffron

Saffron extract can help to elevate mood. It may be related to serotonin in the body.

[50:30] Omega-3

High-EPA omega-3 formulas have been studied for supporting mood

[51:00] Theanine, Ashwagandha, Saffron, and Omega-3

Theanine, ashwagandha, saffron, and omega-3 fatty acids can all be taken together.

[01:01:30] Body Types

Endomorph, ectomorph, and mesomorph are commonly used terms to describe different body types and general physical tendencies.

[5:05] Proteins on the DIASS

Whey protein is the king of protein, the DIASS backs that up.

[5:45] Protein and Lack of Essential Aminos

Plant proteins lack some of the essential aminos required for human health

[6:01] Milk & Whey are a Perfect Match for Humans

Milk protein and whey protein are near perfect match for human consumption per the “protein scoring systems” such as DIAAS

[7:00] GLP-1 Targeting Diabetes

GLP-1 drugs started out as drugs tartgeted at Diabetes

[7:30] Sugar and the Reward System

Sugar is one of the most addictive substnces on the planet – more addictive than cocaine. hits your pleasure center HARDER than cocaine.

[8:05] Processed Foods

Food engineers create highly processed foods designed to be addictive. They do this to increase consumption. Modern food processing also contributes to “food noise.”

[8:40] GLP-1 in the Body

GLP-1 naturally occurs in your body.

[9:30] GLP-1 Mimics

Modern pharmaceutical versions don’t give you actual GLP-1 they instead give you a mimic.

[10:15] Brain Receptors

Different receptors in the brain respond to hormones that regulate hunger. These signals help control appetite and communicate when you’re full.

[10:50] GLP-1 and Appetite

GLP-1 is not just an appetite suppressant—it also helps you stay full longer.

[11:35] How GLP-1 Works

Delaying stomach emptying is a key part of how GLP-1 works.

[12:30] GLP-1 and Weight Loss

GLP-1 drugs are effective for weight loss and can also help many people better control blood sugar levels.

[13:20] GLP-1 and Side Effects

The most common side effects of GLP-1 include nausea, gastrointestinal upset, diarrhea, and stomach pain.

[13:40] GLP-1 is Less Supervised

Some people are using GLP-1 medications in a less supervised way, such as receiving them through mail-order services rather than through traditional, in-person medical care.

[14:45] Ozempic Face

Side effects of GLP-1 can also include muscle loss. In some cases, fat loss may lead to changes in facial appearance—sometimes referred to as “Ozempic face”—such as increased facial hollowing or more noticeable wrinkles.

[15:20] GLP-1 and Thyroid Health

Some researchers have raised concerns about thyroid health in people taking GLP-1 medications.

[16:00] GLP-1 and Weight Gain

Many people regain weight after stopping GLP-1 medications.

[18:10] Electrolytes

Electrolytes can be helpful for recovery after exercise.

[18:40] HMB and Sarcopenia

HMB is sometimes used as a supplement to help preserve muscle mass and may help slow sarcopenia.

[19:25] Creatine and Water Retention

Creatine can increase water retention, which may temporarily affect body measurements and make someone trying to lose inches feel like progress is slower.

[19:50] Ginger

Ginger can help support inflammatory response and digestive health.

[20:14] Digestive Enzymes

Digestive enzymes can also help you break down your food more effectively.

[20:45] GLP-1 and Nutrient Intake

People on GLP-1 medications may sometimes have reduced nutrient intake, which can make a multivitamin helpful for supporting overall nutrition.

[23:00] L-Carnitine

L-carnitine is an amino acid that helps transport fatty acids into cells to be used as fuel. It has been studied for many years.

[23:30] Bee Propolis

Bee propolis contains antimicrobial properties and may help support immune health.

[24:30] Berberine

Berberine may help support blood sugar and insulin regulation and can be useful for blood sugar management.

[25:00] Berberines Absorption Rate

Berberine has a very low absorption rate—less than 1% in some studies.

[26:10] CoQ10

CoQ10 is a powerful antioxidant with substantial research supporting cardiovascular health. It may be especially important for people with significant heart concerns and is often considered by those taking statin medications.

[27:20] Methylated B Vitamins #1

Methylated B vitamins are pre-activated forms that the body can use more readily and efficiently.

[29:30] Episode 4: Methylated B Vitamins #1

Methylated B vitamins are also often easier on the stomach and may have a milder smell.

[30:10] Glucosamine Chondroitin

Glucosamine and chondroitin are controversial in the research, with large-scale studies producing conflicting results on their effectiveness.

[30:30] Hyaluronic Acid

Hyaluronic acid has been studied for joint health.

[30:50] DIM

DIM is derived from cruciferous vegetables and is often used as a supplement to support estrogen metabolism.

[31:25] Elderberry

Elderberry contains powerful antioxidants and is commonly used to support immune health. It may be more effective when used preventatively rather than only during illness.

[32:20] Collagen

Collagen is not a complete protein, but it provides amino acids that may support hair, skin, nails, and connective tissue. It is generally not the best option for post-exercise recovery compared to complete proteins like whey.

[34:50] The Vitamin Shoppe

The Vitamin Shoppe is a leader in the space.

[58:15] Beauty Standards

Beauty standards and social media can contribute to body image concerns, including body dysmorphia.

[1:03:22] BioSNEDS Berberine

The BioSNEDs version of berberine is reported to be 15 times better absorbed.

[1:03:21] Berberine's Absorption

Berberine has very low typical absorption, estimated at around 0.67%.

[1:04:54] BioSNEDS' Curcumin

BioSNEDS’s curcumi had 40 times better absorption.

[1:04:53] Turmeric's First Pass

Over 90% of the turmeric is eliminated during first-pass metabolism.

[1:09:05] Gratitude and the Immune System

The intention of being grateful in your life may help improve immune system markers.

[1:09:05] Anxiety and Gratitude

You cannot be anxious and grateful at the same time.

[2:20] Turmeric's Active Compound

The active compounds in turmeric are curcuminoids.

[4:40] Creatine and Bodybuilding

Creatine first gained popularity in the bodybuilding world, but research on its effects dates back over 50 years. Early studies—some conducted in military settings—explored its impact on energy, endurance, and strength.

[5:15] Creatine at the Cellular Level

Creatine works at the cellular level to help regenerate energy, allowing your muscles to push past fatigue and perform better during weightlifting.

[5:30] Feeling Effects of Creatine

You can feel the effects of creatine relatively quickly—often within just a few days.

[5:55] Cognitive Effects of Creatine

Recent research suggests creatine may also be an effective tool for supporting cognitive health.

[6:55] Creatine and ATP Recycling

Creatine works at the cellular level by helping recycle ATP—the body’s primary energy molecule—so it makes sense that it can also help energize neurons in the brain.

[7:45] Creatine Loading Cycle

There’s some debate around dosing—especially the “loading phase,” which was traditionally around 20g per day for about two weeks.

[9:30] Dosing for Creating

The typical daily supplemental dose of creatine is 3 to 5 grams, with the goal of reaching what’s known as muscle saturation.

[10:15] 20g of Creatine is a Waste

Regardless of whether you use a loading phase or not, you’ll still reach muscle saturation. The traditional 20g loading phase is unnecessary.

[10:45] Creatine - No Side Effects

No long-term side effects have been identified with creatine use.

[12:00] Creatine Powder is the Most Stable Form

Creatine is most stable in its powder form. Outside of that, other forms can present stability challenges.

[12:25] Creatine Gummies

Recent reports have found that some creatine gummies do not meet their labeled dosage claims.

[13:30] Downside to Creatine Gummies

There have been recent reports of creatine gummies not meeting their labeled dosage claims. When creatine is improperly formulated or stored, it can potentially degrade into creatinine, reducing effectiveness and raising concerns about product quality and stability.

[13:50] Creatine in Drink Form

Getting creatine into drinks in a stable format requires careful formulation. It’s important to look at stability studies, since creatine can degrade over time depending on factors like temperature, pH, and storage conditions.

[14:40] Creatine is Safe for Women

Creatine is safe for women and does not cause male characteristics such as facial hair.

[14:50] Creatine is Safe and Effective

Creatine is both safe and effective.

[16:25] HMB Helps You Retain Muscle

HMB helps support muscle retention. Creatine and HMB can be a worthwhile combination, especially during a weight-loss regimen such as with GLP-1 therapies, as they may help support muscle maintenance while losing fat.

[19:00] EPA and DHA are Important

EPA and DHA are important for cell structure and function, and they also play a key role in supporting cognitive health.

[19:30] NAC and Glutathione

NAC converts to glutathione in the body.

[19:30] NAC - Wrongly Categorized

NAC (N-acetylcysteine) was often pigeonholed as a drug, despite its broader applications and use as a supplement.

[20:15] Alpha GPC at High Doses

Alpha GPC is sometimes used at higher doses, but some research suggests it may be best used in cycles rather than continuously—for example, limiting use to around six months at a time.

[21:00] Intermittent Fasting

Intermittent fasting has been linked to weight loss and improvements in energy levels for some people.

[23:00] Curcumin and Absorption

Curcumin is not well absorbed on its own.

[23:15] Vitamin D3

Vitamin D3 has often been referred to as the “vitamin of the decade”.

[24:55] Magnesium is Crucial

Magnesium is crucial for helping muscles relax in the body, while calcium supports muscle contraction. Imbalances in these minerals can contribute to muscle cramping.

[25:20] Magnesium Dosing

100 mg of magnesium provides about 24% of the RDI. In many cases, doses above 200–300 mg may be unnecessary unless there are specific circumstances or other factors involved.

[25:20] Magnesium - Bowel Tolerance

Magnesium glycinate is a well-absorbed form of magnesium. With supplementation, bowel tolerance can vary—some people gradually build up intake over time as the body adapts.

[26:50] DeHydration

The majority of people are chronically dehydrated.

[27:00] Function of Electrolytes

Electrolytes play a key role in maintaining fluid balance, nerve signaling, and muscle function. The three main electrolytes are sodium, potassium, and chloride.

[29:00] Sugar and Electrolytes

A small amount of sugar can help electrolytes work more effectively. Around 4–6 grams of sugar can aid absorption by supporting the transport of sodium and water in the gut, helping the body take in electrolytes more efficiently.

[29:30] Silver's Support

Silver is sometimes marketed for immune support, but there is no strong clinical evidence that it is effective for that purpose. It is not considered safe for routine daily use, as chronic intake of silver can lead to a condition called argyria, where silver accumulates in the body and can permanently discolor the skin.

[37:25] Silver's Conductivity

Silver is the most electrically conductive metal.

[38:40] Silver's Purity

Bio-active silver hydrosols are marketed as highly purified colloidal silver products. Five-nines purity (99.999%) is significantly higher than jewelry silver, which is typically around 92.5% pure, and products like Sovereign Silver are often described as reaching this level of purity.

[43:10] Argyria Misinformation

Argyria misinformation is common out there. There is PR against silver, but the claim is that pure silver at low concentrations is safe.

[53:30] Bioavailability

Bioavailability vs absorption — absorption is what gets into the bloodstream, while bioavailability is how much of it actually remains available in the system in an active form once it’s processed.

[56:15] First Pass Elimination

First-pass elimination in the liver is the primary elimination pathway. High doses are often cleared quickly.

[56:50] Liposomes

Liposomes can enter the bloodstream faster than standard supplements. They help compounds reach circulation more quickly.

[57:45] BioSNEDS

BioSNEDs maximize absorption and bioavailability.

[57:46] BioSNEDS and Creatine

BioSNEDs provide up to 22x the bioavailability of standard creatine.

[57:47] PK Studies

Human pharmacokinetic (PK) studies are the gold standard for measuring enhanced absorption.

[12:10] Protein's Role

Protein plays a vital role in the body, with muscle making up roughly 30–40% of your total composition. Its primary function is to support repair, recovery, and growth across muscles, bones, and organs.

[12:46] Protein & Metabolism

Protein is directly involved in metabolic processes throughout the body.

[12:48] Muscle & Fat Burning

The exercise of stimulating muscle growth helps you burn fat.

[13:45] Collagen (Pt 2)

The amino acids in collagen help feed that part of the body. (hair, skin, nails)

[13:45] Collagen

Collgen for Hair Skin and Nails: Collagen entered market on anti-aging messaging. (hair, skin, nails).

[14:30] Whey Protein - Most Popular Protein

Whey protein is the most popular protein in the market.

[15:30] Protein Quality

Whey Protein concentrates originally always contained lactose but nowadays available in lactose free versions.

[16:25] Protein Evaluation

Protein Scoring systems: scoring the best proteins for the human body

[17:00] Animal vs Plant Protein

Plant proteins have a low biological value score

[17:25] DIAAS

The Digestible Indispensable Amino Acid Score (DIAAS) is considered the most sophisicated proteing scoring system.

[17:45] DIAAS and Plant Protein

Plant proteins score lower in DIAAS score.

[18:15] DIAAS and Whey Protein

Whey protein gets over 100 on DIAAS score, plant proteins typically provide a DIAAS score around 70-80, and collagen gets a zero on DIAAS score.

[19:00] Whey Protein and Muscle Repair

Whey protein has the near perfect amino acid structure that is best for helping support muscle repair and recovery.

[21:00] Grass-Fed Whey

Grass-fed whey protein is important because its nutritional value differs from conventional options. Cows raised on grass produce higher-quality milk—where whey is derived—and are typically not treated with added hormones, resulting in a cleaner product for consumption.

[25:00] Probiotics

Probiotics are important for immune health and digestion.

[26:05] Colostrum

Colostrum contains immunoglobulins and is important for digestion and immune function.

[26:35] Melatonin

Melatonin is a synthetic hormone most of the time, at least 99.99% of the market.

[28:15] Creatine and Strength

Creatine not only helps with the strength and endurance, but current research also showing it supports cognitive health.

[29:15] Creatine and HMB

HMB helps you retain muscle you worked so hard in the gym for. HMB also helps preserve muscle and in some cases help you build it back.

[29:45] Medicinal Mushrooms

Medicinal mushrooms: enhance brain function and immune function.

[30:30] NMN

NMN in B-vitamin familiy sort of – came on scene due to anti-aging interest. NAD is not well absorbed or utiliezed and NMN seems to be better utilized.

[31:10] Energy Drinks

Energy drinks are dangerous. Stimulants can increase blood pressure and heart rate unnaturally.

[32:30] Guayusa

Other tools for energy: Guayusa that has almost no caffeine but interesting say of increasing energy. Or Ginseng or Ashwagandha can be useful for energy.

[35:50] Absorption - Curcumin

[35:50] Absorption - Berberine

Only 67% of Berberine is absorbed into the body.

[35:50] Absorption - Resveratrol

Less than 1% of Resveratrol is absorbed into the body.

[35:50] Absorption

Many supplements are poorly absorbed by the body (low bioavailability), meaning only a small percentage is actually utilized.

[39:40] Anxiety Trends

Research suggests anxiety levels among adults have increased 25-50% in the last 5 years.

[44:42] Meditation & Deep Breathing - Disease States

Certain disease states and conditions like IBS that can be reduced.

[44:42] Meditation & Deep Breathing - Energy

Deep breathing can increase energy.

[44:42] Meditation & Deep Breathing - Anxiety

Meditation and deep breathing can lower anxiety and blood pressure.