metabolism

This episode is brought to you by Rupa Health, InsideTracker, Joovv, and Thrive Market.

Excess belly fat, or visceral fat around the organs, is the number-one cause of aging. It drives inflammation, increases the risk of blood clots, changes your hormones and brain chemistry, and more. It’s a recipe for disaster in the body. Not only does belly fat surround the organs, but it’s an organ of its own that can produce dangerous inflammatory cytokines that may lead to a cytokine storm. 

Today on The Doctor’s Farmacy, I sit down with Dr. William Li to talk about the top foods that can fight harmful fat, improve metabolism, and strengthen our body’s natural defense systems.

Dr. William Li is an internationally renowned physician, scientist, and author of the New York Times bestseller Eat to Beat Disease: The New Science of How Your Body Can Heal Itself. His groundbreaking research has led to the development of more than 30 new medical treatments that impact care for more than 70 diseases, including diabetes, blindness, heart disease, and obesity. His TED Talk, Can We Eat to Starve Cancer? has garnered more than 11 million views. He is President and Medical Director of the Angiogenesis Foundation and is leading global initiatives on food as medicine. His newest book, Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer, was just released.

This episode is brought to you by Rupa Health, InsideTracker, Joovv, and Thrive Market.

Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 35 labs. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com.

Right now InsideTracker is offering my community 20% off at insidetracker.com/drhyman.

For a limited time, you’ll get an exclusive discount on Joovv’s Generation 3.0 devices (some exclusions apply). Just go to Joovv.com/farmacy and use the code FARMACY.

Join Thrive Market today at thrivemarket.com/hyman to receive $80 off your first order.

Here are more details from our interview (audio version / Apple Subscriber version):

• Top misconceptions about metabolism (3:53 / 2:05) 
• The four phases of metabolism (9:06 / 7:23) 
• A slow metabolism does not cause body fat—it’s the other way around (11:16 / 9:20) 
• What is metabolism? (14:02 / 12:05) 
• Four things that body fat does (22:14 / 20:22) 
• How brown fat was discovered (30:27 /  20:17)
• Activating brown fat (33:32 / 29:38) 
• Foods that fire up brown fat (36:56 / 33:12) 
• Health risks of being overweight and underweight (47:28 / 43:22) 
• What Dr. Li eats (53:44 / 50:00) 

Get a copy of Dr. Li’s book, Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer.

Hosted on Acast. See acast.com/privacy for more information.

Follow Everyday Positivity On Instagram

Cold showers, icy plunge pools, outdoor swimming – are you a fan, or does the very idea make you shiver? Today’s podcast is all about one of the biggest wellness trends of the past few years: cold water immersion therapy. My guest is Dr Susanna Søberg who is arguably one of the leading researchers on the topic.

Susanna studied at the University of Copenhagen, looking at metabolism and the role of brown fat. Her research on the physiology of deliberate cold and heat exposure is helping to back up what many cultures have known instinctively for thousands of years – changing our temperature is good for us. Her new book Winter Swimming: The Nordic Way Towards a Healthier and Happier Life is a beautifully illustrated volume, which looks at cold-water traditions around the world and shares what incredible benefits they can provide for our health and wellbeing.

In this conversation, Susanna talks us through the many physical benefits, from increased metabolism, immunity and lowered insulin resistance, to the potential to reduce excess weight and ease muscle and joint pain. The key player in all these benefits? Brown fat, a type of healthy fat stored around the spine that acts as our body’s temperature regulator, boosts metabolism and can even aid blood-sugar response and weight control. The more we expose ourselves to the cold, the more brown fat cells we have. So it’s a case of use it or lose it.

There are also incredible mental health benefits from engaging with the cold. The very act of pushing out of your comfort zone and braving the cold can give you a sense of confidence. It releases mood-boosting hormones and exposes us to a form of ‘healthy stress’, building our resilience to modern life. It’s also the ultimate in mindfulness – a sensory experience that takes you out of your head and into your body.

In 2021 Susanna published research setting out the minimum amount of time that we need to spend in the cold to receive all these incredible health benefits. It’s now been dubbed the Søberg Principle and it’s not nearly as extreme as you might think. Even just a cooler blast at the end of your shower is a very effective place to start.

I really was delighted and honoured that Susanna came over from Denmark to record her first ever long form podcast. Whatever your view on the cold – whether you embrace it fully or whether you think this is a trend that is not for you – I really think you are going to enjoy listening and I’m pretty sure that after listening, you may well be tempted to give the cold a go.

CAUTION: If you have uncontrolled hypertension or heart disease it is not advised that you start practising cold water immersion. If you have any doubt at all as to whether you are fit enough to give this practice a go, please consult a qualified healthcare professional.

Thanks to our sponsors:

https://www.athleticgreens.com/livemore

https://www.boncharge.com/livemore

https://www.vivobarefoot.com/livemore

Show notes https://drchatterjee.com/322

DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider with any questions you may have.

Hosted on Acast. See acast.com/privacy for more information.

View the Show Notes Page for This Episode

Become a Member to Receive Exclusive Content

Sign Up to Receive Peter’s Weekly Newsletter

Gerald Shulman is a Professor of Medicine, Cellular & Molecular Physiology, and the Director of the Diabetes Research Center at Yale. His pioneering work on the use of advanced technologies to analyze metabolic flux within cells has greatly contributed to the understanding of insulin resistance and type 2 diabetes. In this episode, Gerald clarifies what insulin resistance means as it relates to the muscle and the liver, and the evolutionary reason for its existence. He goes into depth on mechanisms that lead to and resolve insulin resistance, like the role of diet, exercise, and pharmacological agents. As a bonus, Gerald concludes with insights into Metformin’s mechanism of action and its suitability as a longevity agent.

We discuss:

• Gerald’s background and interest in metabolism and insulin resistance (2:30);
• Insulin resistance as a root cause of chronic disease (6:30);
• How Gerald uses NMR to see inside cells (10:00);
• Defining and diagnosing insulin resistance and type 2 diabetes (17:15);
• The role of lipids in insulin resistance (29:15);
• Confirmation of glucose transport as the root problem in lipid-induced insulin resistance (38:15);
• The role of exercise in protecting against insulin resistance and fatty liver (48:00);
• Insulin resistance in the liver (1:05:00);
• The evolutionary explanation for insulin resistance—an important tool for surviving starvation (1:15:15);
• The critical role of gluconeogenesis, and how it’s regulated by insulin (1:20:30);
• Inflammation and body fat as contributing factors to insulin resistance (1:30:15);
• Treatment approaches for fatty liver and insulin resistance, and an exciting new pharmacological approach (1:39:15);
• Metformin’s mechanism of action and its suitability as a longevity agent (1:56:15); and
• More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

View the Show Notes Page for This Episode

Become a Member to Receive Exclusive Content

Sign Up to Receive Peter’s Weekly Newsletter

Don Layman is a Professor of Food Science and Human Nutrition at the University of Illinois Urbana-Champaign. He has spent the past 40 years investigating the role of dietary protein in muscle protein synthesis. In this episode, Don describes how his decades of research have shaped his thinking around protein, muscle, anabolic factors, metabolism, and more. He explains the recommended dietary allowance (RDA) for protein: what it is, how it came about, and how it should serve only as a guide for the minimum protein necessary for survival rather than as an optimal level of protein intake. He provides an overview of the essential amino acids, explains the nuances of animal versus plant protein, and provides insights for determining protein quality, absorption rates, and how to best track your intake. He discusses the ideal timing of protein intake in relation to resistance exercise, how protein should be distributed among meals, and how limitations in protein utilization per sitting can impact those practicing time-restricted eating. Additionally, Don shares results from his clinical trials, including how a high-protein diet fared in terms of fat loss, and explains the differences in protein utilization between adolescents and adults and how the problem of reduced efficiency of protein utilization in older adults can be overcome.

We discuss:

• Don’s background: from growing up on a farm to studying nutritional biochemistry [2:30];
• Don’s philosophy on nutrition, muscle, and metabolism [6:30];
• The controversial relationship between saturated fat and atherosclerosis [18:15];
• The basics of protein and amino acids [25:45];
• Origin and limitations of the current recommended dietary allowance (RDA) for protein intake [32:15];
• Protein sources: determining quality, absorption rates, and how to track intake [41:15];
• Leucine, lysine, and methionine: three important essential amino acids [48:00];
• The vital role of ruminant animals in the production of quality protein [53:15];
• The differing needs and impacts of dietary protein for a 16-year old compared to a 65-year old [59:30];
• Consequences of protein deficiency in childhood [1:06:30];
• Muscle protein synthesis: ideal timing, small meals vs. big meals, and more [1:12:45];
• Protein needs of children [1:19:45];
• How important is timing protein intake around training? [1:24:15];
• The role of leucine in fatty acid oxidation by muscle [1:28:15];
• High protein diets for fat loss: Results from Don’s clinical trials [1:31:30];
• Influence of industry funding on nutrition studies [1:43:45];
• Don’s thoughts on plant-based and synthetic “meats” [1:48:45];
• Problems with epidemiological studies of dietary protein [1:56:30];
• More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

View the Show Notes Page for This Episode

Become a Member to Receive Exclusive Content

Sign Up to Receive Peter’s Weekly Newsletter

Josh Rabinowitz is a Professor of Chemistry and Integrative Genomics at Princeton University, where his research focuses on developing a quantitative, comprehensive understanding of cellular metabolism through the study of metabolites and their fluxes. In this episode, Josh focuses the discussion on three main topics: metabolomics, NAD (and its precursors), and cancer metabolism. The metabolomics discussion starts with a broad definition of metabolism, metabolites, and fluxomics before diving deep into glucose metabolism, lactate as a fuel, movement of lactate, and the regulation of these substrates. He then gives a detailed explanation of the electron transport chain and Krebs cycle and their implications with respect to both drugs and nutrition while also explaining how NAD is central to the process of energy generation. He then discusses the age-related decline in NAD and what current literature says about efforts to increase NAD through intravenous or oral supplementation with the precursors NMN and NR, including whether doing so provides any advantage to lifespan or healthspan. Finally, Josh ends the conversation talking about cancer metabolism and how one particular intersection between cancer metabolism and immunotherapy might provide a hopeful outlook on the future of cancer treatment.

We discuss:

• Josh’s background and unique path to becoming a research scientist at Princeton [3:30];
• What sparked Josh’s early interest in metabolism [11:15];
• Metabolomics 101: defining metabolites and how they are regulated [16:30];
• Fluxomics: metabolism as a system in action [26:00];
• The Randle Hypothesis: glucose and fatty acids compete as substrates for oxidation [33:30];
• The important role of lactate as an alternate fuel [36:30];
• Fasting lactate levels as a potential early indicator of metabolic dysfunction [48:00];
• The beauty of the Krebs cycle and the role of NAD in energy production [53:15];
• How the drug metformin acts on complex I of the electron transport chain [1:05:00];
• The difference between NADH and NADPH [1:08:45];
• NAD levels with age, and the efficacy of supplementing with intravenous NAD [1:10:45];
• The usefulness of restoring NAD levels and efficacy of oral supplementation with NAD precursors NR and NMN [1:22:15];
• Exploring the hypothesis that boosting NAD levels is beneficial [1:32:30];
• Cancer metabolism and the intersection with immunotherapy [1:39:00];
• Making cancer a chronic disease: exploiting the metabolic quirks of cancer, augmenting the immune system, and more [1:46:15];
• The challenge of treating pancreatic cancer [1:50:30];
• Epithelial cancers that might respond to metabolic approaches to therapy [1:56:30];
• Josh’s hopeful outlook on the future of cancer treatment [1:59:00];
• Nutritional approaches to cancer attenuation [2:00:15];
• What makes Princeton University special [2:06:15];
• More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

Bariatric surgery can also be called weight loss surgery. Some people think it's a highly underused tool to fight obesity. Others think it's a shortcut. We discuss all the ins and outs in this week's episode.

See omnystudio.com/listener for privacy information.

You may have heard there are bugs in your gut. But do they matter? 

Today, the evidence shows the answer is a resounding yes. This ecosystem of tiny microbes living in our bodies is one of the most exciting areas in medical research, linked to everything from metabolic to mental health.

So while many of us have heard that gut health is essential, few of us understand why and what we should do to support our gut bacteria.

In this episode, Jonathan speaks with Will Bulsiewicz to find out when our microbiome begins to form, the most effective ways to support our gut health, and the role these gut bacteria play in controlling our weight.

• Will Bulsiewicz is a board-certified gastroenterologist, and New York Times bestselling author of the microbiome book Fiber Fueled.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Intro

00:11 - Topic introduction

01:29 - Quickfire questions 

02:55 - What is the microbiome?

08:51 - The role of the microbiome?

11:52 - The microbiome as an organ?

17:01 - Why does the microbiome matter?

21:01 - How does the microbiome affect our metabolism and weight?

24:12 - Do we have a microbiome before we are born? How does it develop?

32:44 - What can you do to improve your gut health?

35:55 - Analyzing the microbiome to know more about your relationships 

39:24 - 3 health tips to improve our microbiomes 

41:42 - Summary

44:40 - Outro

Episode transcripts are available here.

Follow Will: https://www.instagram.com/theguthealthmd/

Follow ZOE on Instagram: https://www.instagram.com/zoe/

This podcast was produced by Fascinate Productions.

You hear a lot about metabolism. You probably know it has something to do with weight loss. And even if you don't go in for those supposed hacks around speeding up your metabolism, you likely figure you can at least increase it by exercising more.

This isn't actually the case, and my guest will sort through this and other misconceptions around metabolism on today's show. His name is Dr. Herman Pontzer and he's a professor of evolutionary anthropology and the author of Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy. We begin our conversation with an overview of how metabolism powers everything your body does from thinking to moving to simply existing, and how it uses the food you eat as the energy needed to fuel these processes. We then get into Herman's field research which shows that increasing your physical activity doesn't actually increase the number of calories you burn, but why it's still hugely important to exercise anyway. He also unpacks whether certain kinds of foods are better for your metabolism, offers his recommendations on how to use diet to lose weight, and answers the common question as to whether it's true that your metabolism goes down as you age.

Resources Related to the Podcast

• AoM Podcast #691: What You Can (Really) Learn About Exercise from Your Human Ancestors
• AoM Podcast #552: How to Optimize Your Metabolism
• AoM Podcast #475: How to Lose Weight, and Keep It Off Forever
• AoM Podcast #636: Why You Overeat and What to Do About It
• NYT article on what happened to the metabolisms of Biggest Loser contestants after the show
• AoM Article: An Argument for Making Exercise (Not Diet) the Foundation of Weight Management

Connect With Herman Pontzer

• Herman on Twitter
• Herman's faculty page and lab at Duke

TRIGGER WARNING: This podcast discusses fasting and its advice may not be suitable for anyone with an eating disorder. If you have an existing health condition or are taking medication, always consult your healthcare practitioner before going for prolonged periods without eating.

You probably wouldn’t expect a cardiologist to tell you that not eating is the key to better heart health. But today’s guest is a passionate believer in finding new solutions to old diseases – and in finding those solutions within ourselves.

Dr Pradip Jamnadas is a Florida-based consultant cardiologist and a clinical assistant professor with more than 30 years’ experience and a keen interest in preventative health. He has performed thousands of interventional procedures during his career and his educational videos on fasting and heart health have been viewed by hundreds of thousands on his YouTube channel.

From weight loss to reversing diabetes, lowering blood pressure and cholesterol to increasing longevity, Dr Jamnadas outlines the evidence-based, dramatic changes that fasting can bring. He talks us through the restorative processes that take place in the body when we take longer breaks from food and details the discoveries he made about fasting and its effect on insulin, metabolic health, obesity and heart health – along with the astounding difference it’s made to his patients’ lives. But it's not just physical benefits. Dr Jamnadas explains the ripple effect that changing your beliefs and habits around food can have on your mental well-being and the rest of your life.

Dr Jamnadas also shares the very gradual and specific protocol he takes patients through, to build up their fasting in a way that’s sustainable. We discuss whether fasting is more beneficial for men than women, we touch on food addiction and talk about eating disorders.

This is a fascinating episode and I think you will really enjoy it.

Thanks to our sponsors:

https://www.leafyard.com/livemore

https://www.blublox.com/livemore

https://www.athleticgreens.com/livemore

Order Dr Chatterjee's new book Happy Mind, Happy Life: UK version and US & Canada version

Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/3oAKmxi. For other podcast platforms go to https://fblm.supercast.com.

Show notes available at https://drchatterjee.com/236

Follow me on instagram.com/drchatterjee

DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified health care provider with any questions you have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Hosted on Acast. See acast.com/privacy for more information.

Can we be addicted to food? This is quite a hot topic and one that is more relevant than ever. On the one hand we have food companies and respected scientists telling us that food addiction is a myth. Because we don’t see people smashing windows or stealing money from loved ones to fund a ‘hamburger habit’, the concept of food addiction is farcical.

On the other hand, recent work on food use disorders has demonstrated that the same neurobiological pathways implicated in drug abuse also modulate food consumption.

And if we consider Obesity costs the UK £47bn a year and has the second largest impact on the economy of 3% GDP  (after smoking), we really should properly discuss whether food addiction is real and plays a role.

On the  podcast  today  we have the amazing obesity researcher Dr Nick Fuller who brings together a diversity of skills having held positions in both the industry and academic sectors. His current position as commercial and industry program leader within the Charles Perkins Centre at the University of Sydney involves working with government and industry to identify and develop cost-effective treatments for the treatment and management of obesity and related physical and mental health disorders.

He is  also the author of three best-selling books on the Interval Weight Loss program and Nick's work has resulted in policy change in the field of obesity and metabolic disease and his research has been published in The Lancet and JAMA.

Today we talk about:

• What addiction entails
• How the brain shapes food choice
• The body’s regulation of food intake which involves  a complex set of peripheral and central signaling networks.
• The impact of environment, stress and psychological state in food choice
• Practical tips to avoid or rewire food choice
• How to start new behaviours and how long it will take

Remember you can find all this information and more at thedoctorskitchen.com and sign up for the newsletter where I share practical tips on what to eat, listen to, read or watch once a week to help you live a healthier lifestyle.

Socials

https://www.intervalweightloss.com.au

https://twitter.com/drnickfuller

https://www.facebook.com/intervalweightloss/?ref=settings

https://www.youtube.com/channel/UCE1PVJsJQIOmoLh94CxPIxg

https://www.instagram.com/intervalweightloss/?hl=en

Hosted on Acast. See acast.com/privacy for more information.

Today’s episode of The Drive is a rebroadcast of the conversation with Iñigo San Millán, (released on December 23rd, 2019). This episode with Iñigo was one of the most popular discussions to date and is a prelude to an upcoming follow-up discussion in 2022.

In this episode, Dr. Iñigo San Millán, Assistant Professor at the University of Colorado School of Medicine, explains the crucial role of mitochondrial function in everything from metabolic health to elite exercise performance. Iñigo provides a masterclass into the many different energy system pathways, the various fuel sources (including the misunderstood lactate), the six zones of exercise training, and the parameters he uses to measure metabolic health. Additionally, he highlights the power of zone 2 training as both an effective diagnostic tool and, perhaps more importantly, as a treatment for mitochondrial and metabolic dysfunction.

We discuss:

• Iñigo’s background in sports and decision to focus on education [3:45];
  
• The various energy systems and fuels used during exercise [11:15];
  
• Iñigo’s qualification of energy systems into six training zones [19:30];
  
• Lactate as an important fuel source [29:30];
  
• Zone 2 training—physiologic characteristics, fuel sources, lactate, and the transition into zone 3 [37:00];
  
• Using blood lactate levels (and zone-2 threshold) to assess mitochondrial function [43:30];
  
• Accessing mitochondrial function by testing one’s ability to utilize fat as fuel [51:30];
  
• Athletes vs. metabolically ill patients—mitochondria, fat oxidation, muscle glycogen capacity, “fat droplets”, and more [56:30];
  
• Physiologic characteristics of zone 3, zone 4, and the lactate threshold [1:16:30];
  
• Fueling exercise—dietary implications on glycolytic function [1:27:00];
  
• Relationship between exercise and insulin sensitivity (and what we can learn from studying patients with type 1 diabetes) [1:43:00];
  
• Metformin’s impact on mitochondrial function, lactate production, and how this affects the benefits of exercise [2:00:45];
  
• Raising awareness of the risk of “double diabetes” [2:11:30];
  
• How to dose zone 2 training, and balancing exercise with nutrition [2:14:30];
  
• Proposed explanation of the Warburg Effect: Role of lactate in carcinogenesis [2:23:30];
  
• Doping in cycling, and the trend towards altitude training [2:35:45] and;
  
• More.

View the Show Notes Page for This Episode

Become a Member to Receive Exclusive Content

Learn More About Peter Attia

Sign Up to Receive Peter’s Weekly Newsletter

Connect With Peter on Twitter, Instagram, Facebook & YouTube

Do you calorie count? You’re not alone. It’s a multi-billionaire dollar industry for weight loss, nutrition labelling and of course mandated on food packaging in most countries. Calorie counts are hard to miss. But how accurate are they?

Giles Yeo is a geneticist with over 20 years' experience dedicated to  researching obesity and the brain control of food intake. He obtained  his PhD from the University of Cambridge and assisted the pioneering  research that uncovered key pathways in how the brain controls food  intake. His current research focuses on understanding how these pathways  differ from person to person, and the influence of genetics in our  relationship with food and eating habits. Giles also moonlights  as a science presenter for the BBC and you will no doubt recognise him from a string of programmes.

We talk about:

The Inaccuracies of calorie measurement

Our lack of understanding about the composition of food

The impact of individual differences

Other determinants of weight control

How we got to the calorie calculations

How we expend  energy - through BMR (basal metabolic rate), physical activity and dietary thermogenesis

As well as why protein is more satiating

His fantastic 8-part podcast series ‘Dr Giles Yeo Chews the Fat’  is also available to listen to online, featuring myself as well as the Van Tullekens, Adam Rutherford.

Find show notes and sign up to the eat, read, listen newsletter at www.thedoctorskitchen.com

Hosted on Acast. See acast.com/privacy for more information.