Master Your Health Podcast

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22: Gut Health Part 2 with Dr. Mary Pardee Feb 23, 2020

Show notes

Gut health is so crucial to a properly functioning body and feeling your best. Dr. Mary Pardee is a Naturopathic Medical Doctor and a Certified Functional Medicine Doctor who specializes in integrative gastroenterology and hormone balancing in Los Angeles, California. She is the founder of modrn med, a telemedicine and virtual wellness company that provides concierge medical and health services to clients across the world from the comfort of their homes. In this episode, we break down all things gut health and take a deep dive into what causes gut issues like leaky gut, SIBO, & more and how you can treat and prevent them.

In this episode you'll learn:

About how Mary got into naturopathic medicine
Some common gut health issues Mary sees on a regular basis
What functional bowel disorders are and about some common symptoms
About irritable bowel syndrome (IBS) and some different forms of it
What SIBO is (small intestinal bacterial overgrowth)
About what causes SIBO
About why gas and discomfort is a symptom of SIBO
About Migrating Motor Complex MMC
How snacking can affect your gut health
About how fasting 12 hours overnight can affect your health
About how your immune system directly relates to gut health
About the role cortisol plays in your immune system
About why your mental health is just as important as your physical health
About SIFO (small intestinal fungal overgrowth)
About how you can test for SIBO
About probiotics and how they affect your gut
Why veggies, fermented foods, and herbs are so great for gut health
The deal with intestinal permeability, A.K.A. "leaky gut"
That NSAIDs like Advil can damage the intestinal lining
Mary's advice for food sensitivities
Why Mary recommends a low FODMAP diet for SIBO and IBS
About fecal microbiota transplants (FMT) and how they can help with Crohns and ulcerative colitis
About Glutamine and how it can help fuel your colon
Why it's so important to chew your food properly
About what acid reflux is
The role stomach acid plays in acid reflux
What Hypochlorhydria is
About some antimicrobial herbs and why they work

References:

Gut Health Course: www.onecommune.com/gut | @dr.marypardee | modrnmed.com | facebook

DAY 2 TEST | INNER BALANCE DEVICE by heart math

21: Why a High Carb, Whole Food Diet May Be A Solution to Diabetes Feb 16, 2020

Show notes

Whether you have diabetes or not, you definitely don't want to miss out on what Robby and Cyrus have to share about their experience eating fruit with type I diabetes! Cyrus Khambatta and Robby Barbaro co-created the Mastering Diabetes Method to reverse insulin resistance in all forms of diabetes, and have helped more than 10,000 people improve their metabolic health using low-fat, plant-based, whole-food nutrition, intermittent fasting, and exercise. In this episode we discuss what exactly diabetes is, and how their experience on this low-fat, plant-based, whole-food diet has changed their relationship with fruit.

Robby Barbaro, MPH graduated from the University of Florida and is the cofounder of Mastering Diabetes and Amla Green. Robby was diagnosed with type 1 diabetes at the age of 12 and has been living this lifestyle since 2006. In that time, while eating pounds of fruit every day, his HbA1c value has never exceeded 6.4%, and his blood glucose has been stable and easy to manage.

Cyrus Khambatta, PhD earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012. He is an internationally recognized nutrition and fitness coach who has been living with type 1 diabetes since 2002.

In this episode you'll learn:

-About Robby's experience being diagnosed with type I diabetes

-The difference between prediabetes, type I diabetes, and type II

-About their experience on a plant-based ketogenic diet

-How Robby's insulin sensitivity changed on a fruit based diet

-The deal with fructose consumed on a fruit based diet

-About Cyrus' story being diagnosed with type I diabetes, Hashimoto's hypothyroidism, and Alopecia

-What insulin resistance is actually caused by

-About the connection between obesity and diabetes

-About why the ketogenic diet makes you more insulin resistant

-Why eating low fat can help with diabetes but doesn't help with processing carbs

-About how to introduce more carbs after being on a ketogenic diet

-Which fruit has the highest glycemic index

-About how fruit juice affects blood glucose levels

-How a whole food plant based diet affects athletic performance and recovery

-Why it's important to take supplements on this diet

-Why carbs are crucial to recovery after a workout

-About the optimal omega 6 to omega 3 ratio

-Why intermittent fasting can be a great tool

-Why moving your body daily is so important

-About why documenting food intake is so important for those with diabetes

-How insulin can affect your brain function and possibly be tied to Alzheimer's and dementia

-What it means to reverse type II diabetes

-How intermittent fasting works with the risk of hypoglycemia

masteringdiabetes.org | Mastering Diabetes Podcast | Recipes

20: Intro to Gut Health Part 1 Feb 02, 2020

Show notes

The gut is one of the most influential organs; it supports almost all of your body's functions by breaking down food and absorbing the nutrients you need. When it comes to overall health, the gut plays a crucial role in how the rest of your body functions. In this episode, we begin to break down the ins and outs of gut health, how you can optimize it, and why it's so important.

In this episode you'll learn:

What exactly the gut is
About how often you should be going to the bathroom daily
About the GI system and how it functions
The importance of the microbiome in your GI tract
How your gut supports your immune system
Why it's so important to have a balance of good bacteria and bad
How the gut influences the brain
Why stress can cause GI problems
Why the Vagus nerve is so important to gut health
How the gut is tied to serotonin levels
How gut microbes make short chain fatty acids and what they do
That low levels of BDNF are linked the depression and anxiety
How gut biome can affect decision making
How probiotics and gut health can affect your mood
Why it's so important to make sure you get a diverse probiotic
How antibiotics can be helpful and why it's important to be selective about when you take them
Why it's important to rebuild the good bacteria after antibiotics
What prebiotics are
What probiotics are
Which foods can help support a healthy gut
How NSAIDs like Ibuprofen can affect gut health
Why recovery after a workout is tied to gut
About resistant starches and why it's important to let your carbs cool before eating them
That omega 3's help reduce inflammation in the body and gut
Why you should always chew your food fully
How digestive enzymes can be helpful
About the role sleep plays in gut health
What to look out for in processed foods
How alcohol can affect your gut
Ingredients to watch out for in processed meats
Which foods have been shown to have anti inflammatory benefits

Studies:

Microbiome and Gut Dysbiosis: https://www.ncbi.nlm.nih.gov/pubmed/30535609
One study in humans found that people with IBS or Crohn;s disease had reduced vagal tone, meaning the function of the vagus nerve was impaired: https://www.ncbi.nlm.nih.gov/pubmed/25207649
Up to 90% of serotonin is produced in the gut. (Some of this is produced by the microbes Cándida, streptococcus, escherichia, & enterococcus) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4393509/
Do your gut microbes affect your brain dopamine? https://www.ncbi.nlm.nih.gov/pubmed/31098656
Increased colonic propionate reduces anticipatory reward responses in the human striatum to high-energy foods. https://www.ncbi.nlm.nih.gov/pubmed/27169834
Butyrate, neuroepigenetics and the gut microbiome: Can a high fiber diet improve brain health? https://www.ncbi.nlm.nih.gov/pubmed/26868600
Resistant starch: impact on the gut microbiome and health https://www.sciencedirect.com/science/article/pii/S0958166919301077d

19: How to Set The Stage For Better Sleep Jan 26, 2020

Show notes

What's sleep got to do with it? Everything! Getting a good night of quality sleep can make all the difference in your day. Similar to how a morning routine can help set you up for success, prioritizing your sleep with a nighttime routine is just as important. In this episode we break down everything from the effects of inadequate sleep, to the benefits of REM sleep, and even tips to help you achieve it.

In this episode you'll learn:

Why getting a good night of sleep is so important
About the 4 stages of a REM sleep cycle and how one cycle takes
What REM sleep is
Why a 90 minute nap can be beneficial
About the possible connection between depression and sleep
How deep, REM sleep is different from other types of sleep
About how getting too little sleep has been linked to increased risk of death
How sleep deprivation has been linked to to insulin sensitivity
About the tie between obstructive sleep apnea and other health problems like type 2 diabetes and obesity
About the correlation between quality of sleep and appetite
About how sleep can affect memory retention
How getting inadequate/lack of sleep can cause inflammation in the body
About the link between sleep deprivation, child obesity and obesity later in life
About how lack of sleep has been linked to higher disease risk
What exactly obstructive sleep apnea (OSA) is
Tips to set yourself up for a good night of sleep
How blue light can affect your sleep and how blue light blocking glasses can help
That drinking caffeine in the late afternoon can still affect your quality of sleep
Why working out earlier in the day may help you sleep better
About mouth taping and how it may help encourage more nasal breathing and REM sleep
About Amanda's nighttime routine
About Chris's nighttime routine
Tips for late night snacking

References from the episode:

Blackout curtain:

Noise machine:

https://www.amazon.com/gp/product/B076F2JKYC/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1

Studies:

-This study concluded that people reporting consistently sleeping 5 hours or less per night should be regarded as a higher risk group for all-cause mortality. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2864873/

-This research demonstrates the importance of adequate sleep in maintaining blood sugar levels and reducing risk for metabolic diseases like obesity and diabetes. https://www.sciencedaily.com/releases/2015/11/151104134039.htm

-2018 study linked sleep deprivation with increased late-night junk food cravings & night snacking and was strongly correlated with obesity, diabetes & other health problems. https://uahs.arizona.edu/news/ua-study-finds-link-between-sleep-loss-nighttime-snacking-junk-food-cravings-and-obesity

-This study concluded that even relatively moderate sleep restriction can seriously impair waking neurobehavioral functions in healthy adults. https://www.ncbi.nlm.nih.gov/pubmed/12683469

-This 2010 metaanalysis covering 1.3 million people over 25 years. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2864873/

-2014 study showed that children who slept less had increased risk for obesity and high BMI. https://pediatrics.aappublications.org/content/133/6/1013.long

18: How to Elevate Your Life Through Posture, Movement and Mindfulness with Aaron Alexander Jan 19, 2020

Show notes

Curious how posture affects your life? Ever wonder if there were steps you could take to cultivate better mindfulness throughout your day?

Cue Aaron Alexander, a pioneering manual therapist and movement coach with over sixteen years of professional experience whose clients range from A-list Hollywood celebrities to professional athletes and everyone in between. In his recent book The Align Method, Aaron Alexander shows readers how posture and body alignment are powerful tools for building strength, achieving peak performance, reducing pain, and approaching the world with a new sense of confidence.

In this episode, we discuss a wide range of topics from the importance of moving your body and being aware of your posture, to the effects of body language, to self-care.

In this episode you'll learn:

About Aaron's background and how we got into bodybuilding
How bodybuilding has changed his life
About the Align method and why all movement has meaning
About Albert Mehrabian UCLA professor and the 55-38-7% principal
Why body language is a huge part of communicating with others
About the importance of being aware of your postural carriage throughout your life
About what Aaron's morning routine looks like
Why getting out in the sunlight at different times of the day is so important
Why Aaron advocates on sitting on the floor
Why it's so important to move your body throughout the day
Aaron's tips for good posture when you're sitting down
Why grip strength alone isn't the best indicator of your heart health
About the benefits of walking treadmill desks and standing desks
About why certain positions like the "superhero" pose may help you feel more confident
About his experience co-writing with Phil White
Why it's so important to give your eyes a break from focusing on things close-up throughout the day
Why it's so important to take breaks throughout the workday
About the Box breathing method for stress and how to use it
Aaron's takeaway advice for your health journey

Connect with Aaron: The Align Method | The Align Podcast | Instagram

17: Set Yourself Up for Success With a Morning Routine Jan 12, 2020

Show notes

Having a morning routine is a great way to start the day and set yourself up for success. In this episode, we discuss some of the many benefits of having a productive morning routine. We also dive into what our morning routines look like almost every day and share some other successful people's morning routine

In this episode you'll learn:

How having a morning routine can influence the rest of your day
Some tips for setting up your morning routine
Why it's important to go to sleep and wake up at the same time everyday
How writing out lists at the beginning of the day can help you get closer to reaching your goals
Why it's better to start the day with more intentional tasks before watching the news, sending emails, or going on social media
Why it's important to prioritize your goals, tackle one at a time, and hold yourself accountable to them
About ideas that you can incorporate into your morning routine
How moving your body first thing in the morning can set you up for a great day
Why setting up your mindset for the day with things like mediation, positive affirmations, reading books, etc. is just as important as moving your body
How you can use affirmations to set yourself up for the day
About gratitude journaling and how you can use it to start your day on a positive note
That making your bed in the morning can help set you up for success later in the day
Why it's important to start your day with a healthy breakfast
About the benefits of beginning the day with a sauna session
How self care like dry brushing can help set you up for a successful day
What Amanda's morning routine consists of
About the benefits of oil pulling
What Chris incorporates into his morning routine
About Tyler Jean's (aka @functional.foods) morning routine
What Tim Ferriss does to start his day

References from the episode: Tyler Jean aka @functional.foods & Tim Ferriss @timferriss

16: Scientific Reasons to Use The Sauna Dec 30, 2019

Show notes

People have been sitting in hot tents and rooms since ancient times. This practice of sitting in hot rooms was often thought of as a spiritual purification and to be healing and cleansing on the body. In today's podcast, we explore all the studied benefits of sauna usage and why this ancient technique has continued to be such a staple in many people's lives including Finland culture in particular.

In this episode you'll learn:

About the health benefits of regular sauna use
What hormesis is
About heat shock/stress proteins, why they're important, and how sauna use can affect them
What it means when proteins are damaged and how sauna use can help repair them
About what a traditional sauna is compared to Infrared and steam saunas
The recommended temperatures to set the sauna to and for how long, depending on your tolerance
Why sweating is so good for you
About how heat exposure can activate NRF2 in our cells
About FOX03 proteins and how saunas can help activate it
That using the sauna regularly has been shown to have direct links with lower risk of cardiovascular related death
How long term sauna use can affect blood pressure, endothelial function, reduce inflammation, and more
Why sauna use may be linked to a lower risk of developing hypertension in men
How sauna use affects inflammation in the body
About the protein BDNF (Brain Derived Neurotrophic Factor) and how it's affected by heat and exercise
How regular sauna use has been tied to lower risk of dementia and Alzheimer's
About the cognitive effects of sauna use and how they may even help combat depression
That some studies link regular sauna use to an increase in Norepinephrine and Prolactin levels in women
That depending on dosage, saunas have been linked to the promotion of growth hormone release
Why it's important to safely work your way up to longer time/higher temperatures in the sauna
About how using the sauna can help you to maintain muscle mass
How sauna use can help facilitate the excretion of BPA's and heavy metals
Why it's important to excrete phthalates and how the sauna can help with the process
About Bikram hot yoga and it's possible benefits

Studies Referenced:

1) Heat shock proteins in neurodegenerative disorders and aging
- https://dx.doi.org/10.1007/s12079-014-0243-9
2) Heat stress activates heat shock response
- https://dx.doi.org/10.1152/japplphysiol.00242.2007
- https://www.ncbi.nlm.nih.gov/pubmed/22488284
- https://dx.doi.org/10.1152/japplphysiol.00383.2018
3) Nrf2 protection
- https://www.sciencedirect.com/science/article/pii/S1726490109700358?via%3Dihub
- https://www.sciencedirect.com/science/article/pii/S0076687902530469?via%3Dihub
4) FOX03 activation
- https://science.sciencemag.org/content/303/5666/2011
- https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2130724
5) Congestive Heart Failure studies
- https://www.jstage.jst.go.jp/article/circj/80/4/80_CJ-16-0051/_article
- https://www.jstage.jst.go.jp/article/circj/68/12/68_12_1146/_article
6) Coronary heart disease, peripheral artery disease, and dyslipidemia studies
- https://www.sciencedirect.com/science/article/pii/S0735109707028550?via%3Dihub
- https://www.journal-of-cardiology.com/article/S0914-5087(10)00171-1/fulltext
- https://www.internationaljournalofcardiology.com/article/S0167-5273(11)02245-5/fulltext
- http://archive.sciendo.com/IJOMEH/ijomeh.2014.27.issue-4/s13382-014-0281-9/s13382-014-0281-9.pdf
7) Hypertension
- https://academic.oup.com/ajh/article/30/11/1120/3867393
8) Inflammation
- https://link.springer.com/article/10.1007%2Fs10654-017-0335-y
9) BDNF – cognitive health
- https://www.hindawi.com/journals/bmri/2018/1685368/
- https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2130724
- https://academic.oup.com/ageing/article/46/2/245/2654230
- https://www.karger.com/Article/FullText/493392
10) Depression
- https://insights.ovid.com/crossref?an=00006842-200507000-00021
- https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2521478
11) Attention & Focus
- https://www.amjmed.com/article/S0002-9343(00)00671-9/fulltext
- https://www.ncbi.nlm.nih.gov/pubmed/2759081
- https://link.springer.com/article/10.1007%2FBF00691246
12) ADHD
- https://www.nature.com/articles/pr2003297
13) Growth Hormone & Metabolism
- https://www.amjmed.com/article/S0002-9343(00)00671-9/fulltext
- https://link.springer.com/article/10.1007%2FBF02330710
- https://www.tandfonline.com/doi/full/10.1080/02656730601176824
14) Muscle Mass Maintenance
- https://www.ncbi.nlm.nih.gov/pubmed/11165553
- https://www.physiology.org/doi/full/10.1152/jappl.2000.88.1.359
- https://www.physiology.org/doi/full/10.1152/japplphysiol.00722.2006
- https://www.tandfonline.com/doi/full/10.1080/02656730601176824
- https://www.physiology.org/doi/abs/10.1152/japplphysiol.01098.2018
- https://www.physiology.org/doi/abs/10.1152/japplphysiol.01098.2018
15) Reduction in All-Cause Mortality Events

15: Understanding Detoxification & Natural Ways to Support the Process with Tyler Jean Dec 20, 2019

Show notes

Tyler is an aspiring Naturopathic Doctor, who attends the National University of Natural Medicine (NUNM) in Portland, Oregon. In this episode, we break down all things detoxification and discuss why it's so important to detox your body in a safe way. Tyler really brings nuance to the conversation around detoxification, dispels myths and informs you how to support your body with the detoxification process the natural way.

In this episode you'll learn:

How Tyler got started in the health industry, more specifically naturopathy
What detoxification really means for the body
The 5 most important organs to keep in mind when it comes to detoxification
About the role the liver plays in regards to detoxing
Why detoxification should be an ongoing effort, not something a quick cleanse can do
Why some people accumulate more toxins than others
Basic activities that you can do to support detoxification naturally
How bisphenols are excreted from the body
About how the liver stores toxins
Why it's so important to detox the safe way
About the three phases of biotransformation/detoxification
How diet impacts the detoxification process
What metabolites are and about the role they play in detoxification
How fasting can help with the detoxification process
Why obesity can be a risk factor for holding on to toxins
What dictates weather visceral or adipose fat are formed
Why sleep is such an important factor in detoxification
About more aggressive ways to support detoxification
About the gene mutation MTHFR and how you can improve methylation
How dioxins, arsenic, and heavy metals affect the body
About why FitTea isn't the best choice for detoxification and what some better choices may be

References from the episode:

BUS study: Blood Urine and Sweat https://www.ncbi.nlm.nih.gov/pubmed/21057782

Connect with Tyler: Instagram @functional.foods | eatfunctionalfoods.org | Facebook |

14: The Science-Based Benefits of Walking Dec 13, 2019

Show notes

While we often promote HIIT training and strength training, we forget about the great benefits of simply just going for a walk. This episode is a powerful reminder of how beneficial adding in some extra steps to your day can be. We also share some ideas for how to incorporate walking into your daily routine.

In this episode you'll learn:

About the health benefits of walking
Why it's important for your health to take breaks and walk throughout the day
Why walking is a great way to start if you're new to working out
How walking can help prevent and fight obesity, which is linked to tons of health issues
That sedentary time has been shown to be a risk factor for a host of health issues like diabetes, cardiovascular disease and more
Why it's important to create healthy habits at a young age if possible, as obesity in adulthood is linked to many health issues
That walking has been shown to boost creativity
Walking outdoors is linked to other health benefits like sun exposure and vitamin D
That moderate daily exercise has been linked to a lower risk of coronary heart disease
How walking has been shown to help relieve joint pain
Why incline walking is beneficial to help reduce stress on the body
Regular walking can help cut the effects of weight promoting genes
That walking can boost your energy levels
Walking is correlated with having less illnesses and getting sick less frequently
Some studies have shown walking after meals to help with blood sugar levels

References from the episode:

Obesity was linked to health issues in this 2016 study: https://www.cdc.gov/obesity/data/adult.html
2012 meta-analysis showed that sedentary time was linked to increased disease risk: https://www.ncbi.nlm.nih.gov/pubmed/22890825
2014 Journal of Experimental Psychology found walking to boost creativity: https://psycnet.apa.org/record/2014-14435-001
2009 meta-analysis linked walking with lower risk of coronary heart disease: https://www.ncbi.nlm.nih.gov/pubmed/19306107
2013 meta-analysis examined the connection between walking and improved knee pain: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5074793/
Harvard study showed moderate daily walking to cut the effects of weight promoting genes: https://www.sciencedaily.com/releases/2012/03/120314142833.htm
2017 study published in Physiology & Behavior linked stair exercise to boost energy in young women more than a low dose of caffeine: https://www.sciencedirect.com/science/article/abs/pii/S0031938416310666
This correlation study showed walking to be linked with fewer sick days: https://bjsm.bmj.com/content/45/12/987?sid=fe62a8c5-430b-4506-b854-20b62e8a5e9e
This small 2013 study found that a 15 min walk after each meal to be effective at improving blood sugar levels: https://care.diabetesjournals.org/content/early/2013/06/03/dc13-0084

13: Signs Your Diet Isn't Working For You with Yovana Mendoza Dec 05, 2019

Show notes

Yovana Mendoza started her Youtube channel and Instagram account about 6.5 years ago after she adopted a new healthy lifestyle. While the initial switch to her new found diet led her to feel amazing at first, she would later start to develop signs of health issues that would indicate that maybe her diet wasn't working so well for her long term after all. In this episode, Yovana will walk you through some of the red flag signs she wished she would have listened to earlier on and encourages listeners to approach their healthy lifestyle with an open mind.

In this episode you'll learn:

How Yovana got started in the health world
What exactly a raw vegan diet is
Why vitamin B12 and other supplements are so important for vegans
Why the vegan diet didn't work Yovana and how it affected her health
About her experience developing health issues like amenorrhea, candida, etc during her last year as a vegan
What SIBO is and how it caused her to change her diet to include animal protein
What her vegan doctor's recommended to help with her SIBO
What it was like for her to transition from a vegan diet to eating animal products
About the backlash she got from the vegan community when she changed her diet
What exactly caused her SIBO
How the vegan diet can lead to Candida
Why eliminating processed foods is the key, rather than eliminating protein
What Yovana ate to cure her SIBO and what she eats in a day now
About how she buys her meat and tries to opt for the highest quality whenever possible
About the symptoms to look for
Yovana's advice for listening to your body and finding what works best for each individual
Yovanas' tips for those that decide vegan/vegetarian diets work best for them
What she looks for when purchasing animal products like eggs, fish, etc.
Yovana's thoughts on the recent documentary Game Changers

Connect with Yovana:

Youtube: Yovana Mendoza | Instagram @Yovana | Pinterest Rawvana

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