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    Alternative Health

    Mastering Nutrition

    Welcome to the Mastering Nutrition podcast.

    Mastering Nutrition is hosted by Chris Masterjohn, a nutrition scientist focused on optimizing mitochondrial health, and founder of BioOptHealth, a program that uses whole genome sequencing, a comprehensive suite of biochemical data, cutting-edge research and deep scientific insights to optimize each person’s metabolism by finding their own unique unlocks.

    He received his PhD in Nutritional Sciences from University of Connecticut at Storrs in 2012, served as a postdoctoral research associate in the Comparative Biosciences department of the University of Illinois at Urbana-Champaign’s College of Veterinary Medicine from 2012-2014, served as Assistant Professor of Health and Nutrition Sciences at Brooklyn College from 2014-2017, and now works independently in science research and education.

    Advertise

    Copyright: © All contents copyright of Chris Masterjohn.

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    Latest Episodes:
    Emotions and Environment Could Be Hurting Your Weight Loss | Chris Masterjohn Lite #47 Jun 05, 2018
    Show notes

    Are you struggling to lose weight? Feel like you don't have the willpower to make it happen?Your emotional relationship with food and your environment could be hampering your ability to succeed. Knowing whether you are a moderator or a sustainer, knowing which of the "four tendencies" determine your relationship to inner and outer expectations, and identifying the emotional and psychological needs that you are meeting with food can all help you design a weight loss program that properly addresses your emotions and environment.

    In this episode I discuss two quizzes made by Gretchen Rubin:

    Moderator versus abstainer (more an article than a quiz: https://gretchenrubin.com/2012/05/quiz-are-you-an-abstainer-or-a-moderator/)

    The Four Tendencies https://www.surveygizmo.com/s3/4232520/gretchenrubinfourtendenciesquiz

    This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. Everything you could ever need to know to optimize your nutrition, all in one place. Easier to find and use than ever before. Get your copy at https://chrismasterjohnphd.com/cheatsheet

    To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

    Access the show notes, transcript, and comments here.

    Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.


    Weight Loss: The Low-Hanging Fruit | Chris Masterjohn Lite #46 May 31, 2018
    Show notes

    Why should you bother spending time tracking calories or eating something so monotonous as "The Robot Diet" when there are plenty of dietary approaches out there that allow a variety of delicious foods, don't require time spent tracking calories, and work for so many people?These approaches are "the low-hanging fruit of weight loss." Is there low-hanging fruit available to you? How do you know when you've picked it all? That's what I answer in this episode.

    This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. Everything you could ever need to know to optimize your nutrition, all in one place. Easier to find and use than ever before. Get your copy at https://chrismasterjohnphd.com/cheatsheet

    To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

    Access the show notes, transcript, and comments here.

    Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.


    Lose Weight With the Robot Diet | Chris Masterjohn Lite #45 May 29, 2018
    Show notes

    The most reliable way to lose weight is to track calories, but tracking calories is time consuming. With the Robot Diet, you can substitute consistency for tracking calories, and save tons of time. Eat like a robot to have the abs of a robot. Walk like a human, talk like a human, and act like a human, and no one will no where they came from.

    Here are the two episodes I released last year on tracking calories:https://chrismasterjohnphd.com/2017/05/02/reliable-way-lose-weight/

    https://chrismasterjohnphd.com/2017/05/04/easiest-way-track-calories/

    This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. Everything you could ever need to know to optimize your nutrition, all in one place. Easier to find and use than ever before. Get your copy at https://chrismasterjohnphd.com/cheatsheet

    To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

    Access the show notes, transcript, and comments here.

    Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.


    Chris Kresser on Unconventional Medicine | Mastering Nutrition #51 May 23, 2018
    Show notes

    In this episode, I interview Chris Kresser!

    We discuss his new book, Unconventional Medicine, and everything he is doing over at the Kresser Institute, including his new health coach training program. Chris is changing the face of medicine with his new paradigm. Listen in to find out why I told him that in the 2020 presidential debates, I expect the candidates to be debating how many jobs Kresser created over the last four years.

    You can buy his new book, Unconventional Medicine, on Amazon. If you're interested in becoming a health coach, or if you already are one and wish to undergo his new training to get his functional medicine perspective, you have up until June 3 to enroll. You can sign up here.

    This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. Everything you could ever need to know to optimize your nutrition, all in one place. Easier to find and use than ever before. Yours for only $30.

    This episode is brought to you by US Wellness Meats. I use their liverwurst as a convenient way to make a sustainable habit of eating a diversity of organ meats. They also have a milder braunschweiger and an even milder head cheese that gives you similar benefits, as well as a wide array of other meat products, all from animals raised on pasture. Head to grasslandbeef.com and enter promo code "Chris" at checkout to get a 15% discount on any order that is at least 7 pounds and is at least $75 after applying the discount but under 40 pounds (it can be 39.99 lbs, but not 40). You can use this discount code not once, but twice!

    To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

    In this episode, you will find all of the following and more:

    00:37 Cliff Notes

    11:46 Introduction

    12:29 Alternative medicine's critique of conventional medicine and what Chris Kresser has to add to that critique

    15:41 Why hasn't alternative medicine outcompeted conventional medicine?

    18:42 The differences between alternative medicine, integrative medicine, and functional medicine

    25:14 The functional medicine approach to headaches

    27:03 The California Center for Functional Medicine's intake process for new patients

    34:32 Why taking medications to reduce fever might be a bad idea in most cases but can be helpful in some rare cases

    37:27 How we can justify the costs of testing in functional medicine. Using type 2 diabetes as an example, investing $5,000 up front for one patient can save half a million dollars in the long run.

    42:01 Who will end up paying for functional medicine?

    47:38 What Chris Kresser is doing to spread the functional medicine approach to healthcare: his book Unconventional Medicine; the California Center for Functional Medicine; his program with the Berkeley Fire Department; and the Kresser Institute's physician and health coach training programs.

    52:53 Why doctors still need people skills

    56:21 The importance of allied health providers, such as health coaches, nutritionists, and nurse practitioners, and how they can make longer appointments with physicians economically feasible

    1:10:07 Advice for starting a career in functional medicine and deciding what degree to pursue

    1:16:05 Advice for physicians who want to start practicing functional medicine

    1:17:55 Who should read Unconventional Medicine and where to get it

    Access the show notes, transcript, and comments here:

    https://chrismasterjohnphd.substack.com/p/051-chris-kresser-on-unconventional

    Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.


    Here's What to Do About VDR Mutations | Chris Masterjohn Lite #44 Jan 23, 2018
    Show notes

    Are mutations in your genes for the vitamin D receptor impacting your vitamin D requirements?

    There are three common genetic variants, known as Taq1, Bsm1, and Fok1. They've been associated with the risk of certain diseases but no one has quite sorted out what they are actually doing. It's possible they raise your need for vitamin D. Watch this video for my recommendations on what to do if you have them.

    I recommend testing your VDR genes with StrateGene, which you can get here:

    chrismasterjohnphd.com/strategene

    For more information on how to get the StrateGene report, watch this video:

    https://chrismasterjohnphd.com/2017/12/04/know-need-care-mthfr/

    You may also enjoy these other two videos I made about vitamin D testing:

    https://chrismasterjohnphd.com/2017/05/16/tell-difference-vitamin-d-calcium-deficiencies/

    https://chrismasterjohnphd.com/2017/05/18/vitamin-d-normal-pth-high/

    To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

    Access the show notes, transcript, and comments here.

    Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.


    Can You Get Vitamin A From Plants? It Depends on Your Genes. | Chris Masterjohn Lite #43 Jan 18, 2018
    Show notes

    Can you get vitamin A from plant foods? It depends on your genes.

    Listen to this podcast to learn how to figure out your BCO1 genetics and how this impacts your vitamin A requirement.

    Vitamin A is found in the form of carotenoids in red, orange, yellow, and green vegetables, and in the form of retinol in animal foods, especially liver. BCO1 helps you convert the carotenoids to retinol, which is the form you need to have in your body to be healthy. Many of us have genetic impairments in BCO1. In fact, for genetic reasons alone, if you took 100 of us, half of us would make the conversion less than half as well as the other half. A quarter of us would have our ability to make the conversion slashed four-fold.

    But it isn't *all* about genetics. There are many other factors -- thyroid health, iron, protein, zinc, vitamin E, parasites, oxidative stress, heavy metals, polyunsaturated fats -- the list just goes on and on for the things that can affect this conversion. Knowing your genes is helpful, but only one piece of the puzzle.

    Listen to the podcast for how I recommend handling this.

    I recommend testing your BCO1 genes with StrateGene, which you can get here:

    chrismasterjohnphd.com/strategene

    For more information on how to get the StrateGene report, watch this video:

    https://chrismasterjohnphd.com/2017/12/04/know-need-care-mthfr/

    To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

    Access the show notes, transcript, and comments here.

    Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.


    What to Do About Your COMT Genes | Chris Masterjohn Lite #42 Jan 16, 2018
    Show notes

    Do you have anxiety? Depression? Attention problems? Or are you worried about estrogen and cancer?

    If so, listen to this podcast to learn about the role of your COMT genetics.

    COMT metabolizes dopamine, estrogen, and various other things. Half of us have the genetic for intermediate activity. The other half of us are split evenly between high and low activity. When nutrition is optimal, this just leads to personality differences: with low COMT activity, you're better at focusing, but tend to ruminate on things rather than letting them go; with high COMT activity, you rarely get stuck in a rut, but you just as rarely sit down to focus on one single thing. When nutrition is off, we can go to pathological extremes, whether it's depression and anxiety on one hand, or attention deficit and hyperactivity on the other. Robust COMT activity is also needed to get rid of harmful forms of estrogen that contribute to cancer risk.

    I recommend testing your COMT genes with StrateGene, which you can get here:

    chrismasterjohnphd.com/strategene

    To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

    For more information on how to get the StrateGene report, watch this video, the first of the three MTHFR videos:

    https://chrismasterjohnphd.com/2017/12/04/know-need-care-mthfr/

    Here are the two other MTHFR videos:

    https://chrismasterjohnphd.com/2017/12/06/what-to-do-about-mthfr/

    https://chrismasterjohnphd.com/2017/12/11/bloodwork-get-mthfr/

    Access the show notes, transcript, and comments here.

    Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.


    Why You Should Manage Your Thiamin Status and How to Do It | Mastering Nutrition #39 Jan 14, 2018
    Show notes

    Today, January 14, is the *last day* to get 30% off your entire order by entering masterjohn as the promo code at checkout when you make purchases on paleovalley.com.

    Thiamin, or vitamin B1, is central to both energy metabolism and antioxidant defense. While its deficiency causes many problems, out of all the B vitamins its deficiency is most neurological in nature, because energy metabolism of the brain becomes severely compromised, and because neurotransmitters derived from protein cannot be produced. In its most severe form, beriberi, it can cause loss of muscle control, twitching, muscles freezing into awkward positions, and seizures.

    Carbohydrates require twice as much thiamin as fat. This means, on the one hand, that high-carbohydrate diets increase the need for thiamin, and on the other hand, that people who are deficient in thiamin may have neurological symptoms that resolve when they go on a low-carbohydrate, high-fat diet.

    Thiamin is widely distributed in foods. Historically, diets high in refined grain produced beriberi, but now refined grains are enriched in thiamin, so its deficiency is rarely caused by diet. However, certain foods such as raw fish and moths that are eaten in some cultures contain thiamin antagonists, gastrointestinal microbes can degrade thiamin, and there are various environmental causes of thiamin deficiency, such the algae that grow in dead zones. As such, environmental exposure to thiamin antagonists may be a more common cause of thiamin deficiency than poor dietary intake.

    Still, some foods are much higher in thiamin than most others, with whole grains, legumes, yeast, and red meat being among the best sources.

    The show notes for this episode are available at chrismasterjohnphd.com/50.

    This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I wrote this to make everything you could possibly need to measure and manage your nutritional status all one click away. Get it now!

    This episode is brought to you by Paleovalley. I use their beef sticks as a convenient yet nutritious snack. They are made from 100% grass-fed beef and preserved through traditional fermentation. The fermentation makes them more digestible and gives them a fresher mouthfeel and texture compared to most other meat snacks I've tried, which tend to be too dry for me to fully enjoy. They also have a grass-fed organ complex that contains a blend of liver, heart, kidney, and brain, all stuffed into gel caps for those who can't bring themselves to eat these incredibly nutritious meats with a fork. Head to paleovalley.com and enter the promo code masterjohn at checkout for 30% off your order. This is a huge savings available for only a limited time. You can get 30% off everything on the site, ordering as much as you want, but only for the duration of the next three podcast episodes. Check it out now to make sure you get your discount!

    This episode is brought to you by US Wellness Meats. I use their liverwurst as a convenient way to make a sustainable habit of eating a diversity of organ meats. They also have a milder braunschweiger and an even milder head cheese that gives you similar benefits, as well as a wide array of other meat products, all from animals raised on pasture. Head to grasslandbeef.com and enter promo code "Chris" at checkout to get a 15% discount on any order that is at least 7 pounds and is at least $75 after applying the discount but under 40 pounds (it can be 39.99 lbs, but not 40). You can use this discount code not once, but twice!

    To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

    Access the show notes, transcript, and comments here:

    https://chrismasterjohnphd.substack.com/p/050-why-you-should-manage-your-thiamin

    Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.


    Your Nitric Oxide Genes, Blood Pressure, and Asthma | Chris Masterjohn Lite #41 Jan 11, 2018
    Show notes

    Do you have asthma? High blood pressure? Knowing your nitric oxide genes may help you find a solution.

    In this episode we continue to look at the StrateGene report, this time focusing on the genes for endothelial nitric oxide synthase. Impairments in this enzyme can increase your risk of asthma or high blood pressure. If you have either of these conditions and impairments in the enzyme, then you may benefit from strategies aimed at increasing nitric oxide production. Ensuring adequate zinc and arginine are part of the strategy because they support the enzyme, but you also should consider strategies that get around the enzyme, such as foods and supplements that generate nitric oxide enzymatically. Watch the video to learn more!

    I recommend testing your eNOS genes with StrateGene, which you can get here:

    chrismasterjohnphd.com/strategene

    For more information on how to get the StrateGene report, watch this video:

    https://chrismasterjohnphd.com/2017/12/04/know-need-care-mthfr/

    Here is a link to Neo40:

    https://chrismasterjohnphd.com/neo40

    To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

    Access the show notes, transcript, and comments here.

    Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.


    Your MTRR Genes and Vitamin B12 | Chris Masterjohn Lite #40 Jan 09, 2018
    Show notes

    You may have heard of MTHFR, but have you heard about MTRR? If you care about your vitamin B12 status, listen to this podcast to learn about it.

    MTRR is an enzyme that helps you repair your vitamin B12 once it's been damaged. You don't need to use it a lot most of the time, so some of us, including me, have genetic variations that make it not work very well, yet we're fine most of the time. But when you are exposed to new health challenges that increase the damage done to your B12, suddenly you may need to use the enzyme more than usual, and if you have genetic impairments in the enzyme you may suddenly become vulnerable to vitamin B12 deficiency.

    I don't recommend making a specific nutritional strategy around MTRR, but I do recommend you monitor your B12 status more proactively if you have genes that lower your MTRR activity.

    I recommend testing your MTRR with StrateGene, which you can get here:

    chrismasterjohnphd.com/strategene

    For more information on how to get the StrateGene report, watch this video:

    https://chrismasterjohnphd.com/2017/12/04/know-need-care-mthfr/

    To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

    Access the show notes, transcript, and comments here.

    Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome.


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