Help support the podcast by becoming a patron on Patreon! Finally got a chance to sit down with Dr. Sam Madore of Weightloss207.com. This episode is perfect for Maine residents to listen to and hear his approach to wellness.

Simply Health ME

Simply Health ME E99 - Dr. Sam Madore DO

Please consider donating to our Patreon and support keeping the show free from advertisements:  In this episode we chat with sleep consultant/coach Martha Lewis. Her website, https://www.thecompletesleepsolution.com/ is where she helps people combat some of the issues we all face when trying to rectify our sleep. It was a fun conversation and she echoed quite a bit of what Emmy and I talk about constantly on the show on the importance of prioritizing sleep. Enjoy!

Simply Health ME E98 - Interview with Sleep Coach Martha Lewis

Feasting  What is “feasting”? The refeeding process after a deliberate period of not eating (fasting).  What is “re-feeding syndrome” Refeeding syndrome has been defined as the “potentially fatal shifts in fluids and electrolytes that may occur individuals with prolonged malnutrition (mainly low phosphorus)  Refeeding problems can happen once food is given, particularly carbohydrate-containing foods. During the refeeding period, insulin and other hormones are activated. This causes electrolyte shifts.  (phosphorus, potassium, calcium and magnesium) Avoid by not fasting if you're malnourished. Very long fasts should be have doctors supervision for slow introduction of food.  Why is refeeding so important? Autophagy happens during fasting and in order to replenish those expunged damaged proteins et al, you need nutrients(material) to rebuild new, healthy cells and tissue. **Some could argue that refeeding is even more important than fasting.**   What are the most nutrient dense foods to refeed with? Vegan options? Liver Salmon Eggs Avocado Sauerkraut (highest source of vitamin C) Oysters Spinach Seaweed Steak Mushrooms Sardines almonds     Bioavailability of animal foods vs plants - be aware.  Be careful of RDA. It's the minimum to prevent disease not optimize health. Protein is a great example Side effects of breaking a fast incorrectly for your body Abdominal pain, diarrhea, nausea, Suggestions Avoid highly glycemic foods (they can pull water into GI tract and cause diarrhea - this is called “early dumping syndrome”. Late dumping syndrome relates to huge insulin spike after huge glucose load and low blood sugar after the meal.  SXS: abd pain, nausea, weak, dizzy   More on Nutrient Density check out Chris Mastrjohn phD https://www.biohackerslab.com/ep90-dr-chris-masterjohn/ https://chrismasterjohnphd.com/what-chrismasterjohn-does/2018/06/22/what-i-eat/ https://www.nutritionadvance.com/most-nutrient-dense-foods-in-the-world/?fbclid=IwAR3r-pgTE-jdZPXZvWIupE9jQ-z9ASs04BsysaLZvNdDljCAl569vmPmXWs https://www.dietdoctor.com/fasting-and-re-feeding-syndrome  

Simply Health ME E97 - Feasting

Mitochondrial Health E96 What is the mitochondria of the cell and why is it important? The “powerhouse of the cell”. Mitochondria are in each cell. The mitochondria take energy like glucose, fatty acids, amino acids and convert that into ATP (adenosine triphosphate) which then powers your cells  Cells make up tissues, tissues make up organs, you are organs wrapped up in skin. If you have dysfunction of your mitochondria it affects your whole body. Most chronic disease (maybe all?) have a degree of mitochondrial dysfunction which may be why many disease have fatigue as one of their many symptoms.  How your body handles stress in the environment may be largely related to the mitochondria health. Some stressors are good and strength the mitochondria but if too much (chronic) over time that can lead to mitochondrial dysfunction i.e fatigue / disease / aging  etc.  The more mitochondria you have and the healthier that mitochondria are the more able you are to be resilience (preventing you from disease / obesity / aging etc. )  http://www.biology4kids.com/files/cell_mito.html What are some things in our environment that affect our mitochondrial health? Negative environmental factors   Aging!!!    Dec number DNA mutation Change of structure Decrease autophagy Increase in oxidative damageDecrease in antioxidants Not enough mitochondrial stimulation (good stress - hormesis)We are too DAMN LAZY AND COMFORTABLE Positive environmental factorsExercise (best) Cold shock therapy Heat shock therapy (SAUNA)  Intermittent Hypoxic Training (a type of breathing exercise) Nutritional variation More on Hormesis Your cell is stressed.  Transient burst of oxygen reactive species to cell. Cell’s anti-oxidant system is up regulated and gets stronger. (this is kind of like vaccinations - a little infection teaching the immune system how to fight a bigger infection) Autophagy is increased which stimulates your cell to repair damaged and dysfunctional parts. Making the cell stronger.  There are other pathways stimulated as well but don't want to get into the weeds. You get the point Hormesis leads to greater number of mitochondria and stronger mitochondria. Sometimes doubling the number in the cell. More energy - less fatigue! https://www.ncbi.nlm.nih.gov/pubmed/31178772 https://www.sciencedirect.com/science/article/pii/S1567724913002390 https://www.ncbi.nlm.nih.gov/pubmed/28357237 https://www.medicalnewstoday.com/articles/316229.php https://www.ncbi.nlm.nih.gov/pubmed/18480142 https://www.ncbi.nlm.nih.gov/pubmed/17964227

Simply Health ME E96 Mitochondrial Health

In this episode we chatted with Neurologist Dr. Don Dworek about lifestyle changes as related to headaches (including migraines!!). We were so thankful that he took the time out of his day to speak with us and hope you get as much from the conversation that we did. 

Simply Health ME E95 - Dr. Don Dworek DO

Help support the podcast by becoming a patron on Patreon!  Dr. Emory Liscord MD, and Dr. Samuel Madore DO present Grand Rounds on the topics of sleep and Time Restricted Feeding (TRE) as they relate to weight loss. The talk is titled: "Beyond the Basics: Further Considerations for Weight Loss"Help spread the word by sharing on social media and writing a review on your favorite podcast platform!

Simply Health ME E94 - Grand Rounds with Dr. Emory Liscord & Dr. Samuel Madore

Help support the podcast by becoming a patron on Patreon! 5 Things:   Restricting your eating window   At least 14hrs restriction of NO FOOD (even if you’re healthy) If you have t2d / neurodegenerative disorders, obesity, then extend 1,2, or 3 disparate meals during your feeling window. Do NOT snack all day long Eat during the daylight hours of the day not at night4pm? 5pm? What does the most recent research show? Circadian Rhythm   What you eat. Lower your carb intake   No vegetable oilsCardiovascular health issues? Read labels (most processed foods have veggie oils) Just eat real food Why have we backed away from using the terms ‘ketogenic’, ‘diet’, et al… Carbohydrate restrictionNot the SAD (100-150g/day as a normal human diet as opposed to the SAD 300+g/day)Breads, pasta, crackers, et al… Carbohydrates are not necessaryStored as glycogen Can be used as instant energy Can be stored as fat Carbs are NOT a necessary macronutrientGluconeogenesis   Sleep optimization/Stress management   Sleep deprivationDim lights at night Align with circadian rhythm Red LED bulbs, wear blue light blocking glasses (evolutionary relevant because of campfire light spectrum)Recent campfire in Acadia Avoid stress thingsShift work Long commutesGuided meditation during commutes? What opportunities are you taking advantage of Saying no (JOMO) Toxic relationshipsDifficult conversations with clients “You don’t owe anyone an explanation for you health and lifestyle choices.” Stay off social mediaHuman body has not evolved to differentiate stress   Resistance training   Increases metabolism Increases metabolic flexibility Previous paradigm of ``chronic cardio” doesn’t work. Long term weight loss/improvement in metabolic health we need to heal your metabolism first. Emmy’s working with clients, optimizing and healing metabolic health. You want to build muscle Chronic cardio loses fat AND muscle Resistance training loses fat AND BUILDS muscle Squats, deadlifts, chest presses, shoulder presses, et al Costs? Planet fitness ($10/month), get a trainer, youtube visualizations, something is better than nothing. Go SLOW! Ask questions of the bros at the gym   Getting outside into nature.   Emmy is a hippie Being in nature allows some separation from our busy world. We evolved with nature. 

Simply Health ME E93 - Putting it all together

Help support the podcast by becoming a patron on Patreon! A great conversation with @doctorketoing (Instagram) Kristin Baier, MD who is a practicing family doc who works with patients using a low-carb approach to weight loss. The conversation ranged all over but there are so many great points she brings up. Really one of my favorite conversations I've had in a long while! Dr. Kristin Baier completed residency at University of Chicago-Illinois in 2014 and is a board-certified family physician practicing in the suburbs of Chicago.  Her passion lays within helping people achieve optimal health through diet and life-style changes in place of or in addition to pharmaceuticals. Follow her on Instagram @doctoringketo or visit her website, www.doctoringketo.com, launching this summer. 

Simply Health ME E92 - Kristin Baier MD

Become a Patron and support keeping the podcast free of advertisements by donating via Patreon Darryl Edwards is an innovator who wants you to play more! This might be my favorite interview that I've listened to or had the opportunity to take part in. Wow! You can find out more about Darryl and his mission at:www.primalplay.comFrom the Primal Play website:"Darryl Edwards, is a Movement Coach, TEDx speaker and thought leader in the area of creativity and innovation in fitness and health. Darryl developed the Primal Play Method™ to inspire others to make physical activity fun while getting healthier, fitter and stronger in the process.  Darryl is the best-selling and award-winning author of several books including the April 2018 Amazon best-seller Animal Moves, 2013 release Paleo Fitness, and 2015 lifestyle encyclopaedia Paleo from A to Z. His work has been published in titles such as Men’s Health, Women’s Health, Elle Magazine, Men's Fitness and The Daily Telegraph, and featured on the BBC documentaries Eat to Live Forever, and Doctor In The House. He has also appeared in the full-length documentaries Love Paleo and The Human Longevity Project."  Please check out and share his TED talk: Darryl Edwards TEDx Talk

Simply Health ME E91 Darryl Edwards and Primal Play!

Please consider supporting the podcast on Patreon! Any amount is greatly appreciated  Mike England of Procabulary and EnliftedHow we met at PaleoFX/quick intro to concept of Enlifted Session with Mike Bledsoe Changing language around our intentions and goals Enlifted athlete concept plus service to coaches. Pete signing up for class. This is the first of two interviews (1st at onset of Enlifted course, 2nd at completion) Mark England TED talk https://youtu.be/K-6as-5dxSs Path from ‘broken’ Muay Tai fight —-> teacher —> Enlifted? Importance of the nuance of language? Why do people often fail at self reflection? What are some good “first steps” to changing language in regards to oneself? What happens “in the moment of failure”? The importance of breathing What is “chunking-down” /goal setting and why should people be using it (or balancing it) in their long term goals? Pillars of conflict language: Negations Soft talk Projections 

Simply Health ME E89 Master Coach Mark England of Enlifted.me & Procabulary.org

We were so fortunate and grateful to be able to sit down for a few minutes with master trainer, Bert Massey, of Austin's Adapt.Fitness. This chat was one of my favorite conversations on health that I've had in a long while. If you are ever in Austin, you need to swing by the location and get a workout session in with Mr. Massey. You won't regret it.

Simply Health ME E88 - Master Trainer Bert Massey

The trouble with travel Early mornings Long days Boredom Tired Poor food options in airports Motion sickness (emmy) Stress I deserve trap Observations this morning People watching. What do we see? Obesity Long lines at the Starbucks and dunkin donuts First thing people seem to be eating are bagels, orange juice, Diet Coke, sugared ice coffee, et al…. What can you do? A little bit of pre planning (hard boiled eggs) Look for healthiest options at airport store (almonds, quest bars, RXBars, pistachios, cheese, salami, fruit, jerky, hard boiled egg) seem to be the only good option). Have to read the ingredients!!! I read the ingredients on some “kale chips”..... (potato starch, kale flour, then a whole bunch of vegetable oils in different amounts) If you know you’re a bad traveler (stress) plan ahead and fast well the day before and start a fast a little earlier. Just remember you’re going to pay through the nose in any airport store. 

Simply Health ME E87 - Travel to PaleoFX

Why are we revisiting it?  Why do we sleep? Why is it important to understand the role sleep plays? Takes a third of our lives. Every species of animal does it Seems to have evolved with life itself Dr. Walker address sleep as it relates to cardiovascular disease, dementia, weight loss, fertility,  and gain, immune system and cancer. 4 pillars of sleep Regularity-how consistent is your sleep schedule? Social Jet Lag Continuity? Is it fragmented? Quantity: How much sleep do you get? How much of the different stages are you getting? Quality: What is the electrical signature of your sleep. Just because you’re getting 8hrs doesn’t mean you getting 8hr of good quality of sleep.Caffeine, alcohol, sleep medication, et al… things that can make you feel like you’ve gotten good sleep but in fact interfere with the quality of your sleep Ambien is like getting hit over the head with baseball bat CARDIOVASCULAR DISEASE Study: Healthy middle aged adults tracked for 5yr and tracked sleep (associational/longitudinal /prospective study) At start of study there were no signs of calcification of coronary arteries At the end of 5yrs those in the study with less than 5hrs sleep per night or less had 200-300% increase risk of calcification of the coronary artery which is the main corridor of life. DEMENTIA Comparing 7hr sleep or less VS 7hr sleep or more (associational studies again in humans) Amyloid build up. After 1 night of sleep interruption (human studies) there is a significant build up of amyloid and tau circulation. The mechanism that underlies that causal relationship between sleep and alzhiemers has been demonstrated in human studies and has been demonstrated acutely in a 24hr period.   IMMUNE SYSTEM AND CANCER Cytotoxic T cell decreased after one night of under 4 hours of sleep WHO and shift work as carcinogen   WEIGHT LOSS We have touched upon this. Many mechanisms by which less sleep leads to weight gain and makes it hard to lose weight Insulin Resistance Cortisol Melatonin When you control for EVERYTHING else, people gain weight with sleep deprivation. Studies show that when you are losing weight, if also sleep deprived you lose fat AND muscle versus more fat and preserved muscle when rested. How Much Sleep Do you Need 7-9  (chronic disease risk increases below and above this number) Sleep more for children / ill etc. https://peterattiamd.com/matthewwalker1/ https://peterattiamd.com/matthewwalker2/ https://www.foundmyfitness.com/episodes/matthew-walker

Simply Health ME E86 - Sleep is more important than you know

What is Decision Fatigue The more choices you make throughout the day, the harder each one becomes for your brain, Eventually your brain looks for shortcuts, act impulsively instead of expending the energy to first think through the consequences. do nothing. “Decision fatigue helps explain why ordinarily sensible people get angry at colleagues and families, splurge on clothes, buy junk food at the supermarket and can’t resist the dealer’s offer to rustproof their new car. No matter how rational and high-minded you try to be, you can’t make decision after decision without paying a biological price” Why modern society has way too much of this? Food choices, clothing choices, netflix choices, instagram, facebook, selfies What does this lead to? Eating too much (studies show variety leads to overeating) This might relate to willpower too How Do we counteract Acknowledge it “Steve Job’s outfit (scrubs for me, capsule wardrobe) Eat same thing for the most part. Just say no to foods you are addicted Mindfulness and meditation Focus on the process https://www.nytimes.com/2011/08/21/magazine/do-you-suffer-from-decision-fatigue.html?pagewanted=all https://www.apa.org/helpcenter/willpower https://www.nytimes.com/2016/11/01/health/americans-obesity-willpower-genetics-study.html https://www.dietdoctor.com/losing-willpower-at-night http://www.bariatricnews.net/?q=news/112687/usa-survey-obesity-due-lack-willpower https://en.wikipedia.org/wiki/Ego_depletion https://digest.bps.org.uk/2015/06/24/new-research-challenges-the-idea-that-willpower-is-a-limited-resource/ https://jamesclear.com/willpower-decision-fatigue https://michaelhyatt.com/the-science-of-decision-fatigue/  

Simply Health ME E85 - Decision Fatigue

  Why? A Lot of misinformation out there Disclaimer: whatever exercise you will do is the right exercise What I discovered  by necessity - Emmy The benefit of injury! What Happens when you only do aerobic exercise? The human body is smart and adapts Studies with the Hazda The Hadza, or Hadzabe, are an indigenous ethnic group in north-central Tanzania, living around Lake Eyasi in the central Rift Valley and in the neighboring Serengeti Plateau “Conventional wisdom holds that physically active people burn more calories than less active people do. But studies show that traditional hunter-gatherers, who lead physically hard lives, burn the same number of calories as people with access to modern conveniences.” Biggest Loser is another example Why people regain weight Adaptive thermogenesis How is Resistance Training Different? Counteracts the significant decrease in RMR accompanied by weight loss Calculating RMR (most accurate is indirect calorimetry) mifflin st jeor equation (may be off with chronic dieters) Helps with passive calorie expenditure NEAT does not decrease as much Improves physical appearance If you want definition, you have to build underlying muscle AND lose fat Prevents sarcopenia in old age (maintaining function) “The findings suggest that regular exercise training, in particular resistance training, is likely to reduce body weight and improve body composition of overweight inactive people by suppressing orexigenic hormones and stimulating the anorexigenic hormones”   Ghrelin decreased Increased PYY Increased GLP-1 (https://www.ncbi.nlm.nih.gov/pubmed/301489730 This is actually true for vigorous aerobic activity too https://knowledge.library.iup.edu/cgi/viewcontent.cgi?referer=https://www.google.com/&httpsredir=1&article=2104&context=etd https://www.ncbi.nlm.nih.gov/pubmed/26609965 https://www.ncbi.nlm.nih.gov/pubmed/30888221 https://www.ncbi.nlm.nih.gov/pubmed/28903957 https://www.ncbi.nlm.nih.gov/pubmed/26956987 “While the lifestyle of late Pleistocene hunter-gatherers was no doubt highly active as seen in foragers today, our results suggest that their daily energy requirements were likely no different than current Western populations” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3405064/ https://exss.unc.edu/files/2018/09/Exercise-paradox-Pontzer-2017.pdf “If you pair strength training with the traditional cardiovascular endurance exercise in a planned program, you can create an effective symbiotic relationship” https://us.humankinetics.com/blogs/excerpt/training-to-improve-body-composition https://www.physiology.org/doi/full/10.1152/ajpregu.90706.2008 http://www.drmcguff.com/ https://www.amazon.com/Body-Science-Research-Strength-Training/dp/0071597174

Simply Health ME E84 - Exercise for Fat Loss "Ditch the Cardio"

Life is complicated. Fitness, nutrition, education, curiosity, grit, and community support all play a role in our long term happiness and health.