High Intensity Health with Mike Mutzel, MS Author Mike Mutzel interviews Jeff Bland, Datis Kharrazian, Ben Greenfield, Abel James, Dave Asprey, Ben Lynch, Jade Teta and Corey chuler

The relationship between breakfast, sleep, and weight is complex. While skipping breakfast has been traditionally linked with weight gain, new evidence emphasizes the critical role of adequate sleep in maintaining a healthy weight. By focusing on good sleep hygiene and balanced nutrition, individuals can better manage their weight and overall health.
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Research Mentioned:

Yang, W. et al. Short sleep time may be the main reason for irregular breakfast to cause overweight—a cross-sectional study. Front. Nutr. 11, 1310155 (2024).
 
Time Stamps:

00:00 Irregular breakfast eaters have increased body mass indexes.
01:00 Food influences your circadian clock system like light does.
02:00 Change of energy balance is one cause of overweight.
02:15 Irregular meal timing perturbs your circadian rhythm.
04:10 Time eating and exercise consistently.
05:45 Regular breakfast eating habits (eating or not eating) are linked to lower body mass index.
06:45 Exercise outdoors.
07:20 Regular exercise impacts sleep.
08:30 Irregular sleep duration and timing influences irregular feeding timing.

A new study finds insulin resistance and reduced glucose uptake in the heart is linked with early-onset atherosclerosis and heart issues.
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Link to Video and Research: https://bit.ly/3UXLhal
Research Mentioned:
Devesa, A. et al. Cardiac Insulin Resistance in Subjects With Metabolic Syndrome Traits and Early Subclinical Atherosclerosis. Diabetes Care 46, 2050–2057 (2023).
Time Stamps:
00:00 FDG = Fluorodeoxyglucose
00:30 Reduced glucose uptake in the heart is tethered to atherosclerosis.
01:20 LDL levels are not strongly associated with poor outcomes.
02:00 Your heart becomes insulin resistant.
03:05 Those with no glucose uptake in the heart had higher fasting glucose.
03:45 Those with more cardiovascular risk factors had lower LDL.
04:35 The heart can generate energy from fatty acids, carbs, and ketones.
05:00 Cardiac abnormalities are associated with metabolic syndrome.
07:00 Insulin resistance changes muscle and heart muscle.
09:16 Insulin resistance is associated with a progressive decrease of myocardial FDG uptake.
09:50 Cardiovascular risk increases with the decline of FDG uptake.
11:30 Your heart loses the ability to pump blood effectively as it loses ability to utilize different energy substrates.
12:40 Support your heart by supporting your metabolism.

New studies show sedentary individuals don't experience significant increases in fat oxidation with acute exercise, but those who maintain higher step counts exhibit notable health improvements, including reduced triglycerides and blood lactate levels.
With an optimal step count of 8600 steps per day, the episode highlights the serious health risks associated with chronic inactivity. 
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Link to Video and Studies: https://bit.ly/3yqdHlM
Key Takeaways:
00:00 If you are sedentary, it is hard to burn fat during exercise.
01:10 Move throughout the day.
02:05 Exercise inactivity is the 4th leading cause of death.
03:30 If you are sedentary, an acute round of exercise does not increase fat oxidation.
04:30 Triglycerides were lower by 27% in the high step count group.
09:20 Blood lactate is reduced by 11% in the high step count group.
10:00 Fat oxidation increases with the higher step count.
11:10 Optimal step count is 8600/day or more.
12:00 Atherosclerosis is impacted by chronic inactivity.
12:45 Brain health is impacted by chronic inactivity.
13:00 Intermittent exercise does not mitigate chronic inactivity.
 

A 22-year follow-up study involving 177,000 individuals reveals that low LDL cholesterol is associated with higher cardiovascular-specific mortality.
The authors of this study write, "...the lowest risk for long-term mortality appears to exist in the wide LDL-C range of 100–189 mg/dL, which is much higher than current recommendations."
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Links to Research & Video: https://bit.ly/4asJ4t3
Key Takeaways: 
0:00 Intro
0:04 22 Year Study
0:22 Study Title
0:52 Study Findings 
1:52 Probability of survival 
2:12 Counterintuitive Findings
3:42 High LDL and odds of death 
3:59 U-Shaped Curve
5:50 Metabolic Health
6:34 Study of 177,000 people 
8:09 Lowest risk of mortality 
9:17 Watch this!
11:01 Lipid paradox

Younger generations are facing higher cancer risk due to accelerated biologic aging, new study finds.
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Link to Show Notes: https://bit.ly/3UUQVvb
Key Timestamps:
0:00 Intro
0:07 The rise in cancer
1:13 Cancer and Biologic aging
1:47 High profile cancer case in young people
2:12 Biomarkers that predict cancer
2:49 Berberine for food cravings
3:49 New Study
5:02 Low Albumin
6:00 Creatinine
7:04 Glucose
8:16 MCV and MCH
8:50 Inflammation and high WBC
11:11 Preventing cancer
12:30 Metabolic Health
 
 
 
 

Holly Hines, a renowned fitness model, defies age stereotypes by showcasing her journey of losing fat and building muscle after turning 40 with nutrition and lifestyle change. 
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Time Stamps:
 
09:00 A varied whole food approach to fitness contest dieting is gaining traction.
12:20 Weight loss is best addressed with quality nutrition and appropriate digestion. Prioritize quality protein.  You need to fuel your workout. Sleep, rest, proper hydration, and recovery are also needed.
16:30 Holly consumes 1.25 grams per pound of protein in the building phase. General protein recommendations were 1 gram of protein for 1 pound of ideal body weight.  In the cutting phase of caloric restriction, protein becomes even more important.
19:00 Holly has increased her fiber intake (with minimal lectins). It has changed her digestion. Basil seeds have twice the fiber, iron, and potassium as chia seeds and no lectins.
26:30 Holly’s carb consumption is dependent upon the exercise she is doing. In prep phase, Holly eats Japanese sweet potatoes and has no digestive issues with it. She eats plantains.
30:00 Holly’s breakfast is always protein and fat, eating no carbs at breakfast.
31:00 Holly trains in the afternoon after eating. She does a 14 to 18 hour fast daily.
34:15 Holly trains lower body 3 times per week. She trains heavy with longer rests for 2 hours on Saturdays. Time under tension, tempo work, and progressive overload are her focus.
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37:44 Walking lunges and Bulgarian split squats work well for those with long femurs. You don’t need to be a barbell back squatter. Embrace your anatomy.
39:14 Pendulum squat is called the great equalizer. It builds your quads and does not affect the lumbar spine.
42:34 Reps are all contextual to your goals. Your last few reps should be a struggle.
43:34 Many women hold back to avoid over-developing the upper body.
45:24 In a caloric deficit, you can’t gain much muscle. You can’t build something from nothing. You need to eat and gain weight, muscle, and body fat.
53:09 A regular menstrual cycle is a vital sign. Work with a qualified practitioner to help you optimize your hormones.
53:34 Bioidentical hormone replacement therapy helped Holly balance her hormones, thus improve her energy levels, sleep, libido, and ability to train hard consistently.
56:44 Women need testosterone and men need estrogen. DHEA has an anti-cortisol effect and is a precursor to testosterone and estrogen. 10 mg for decade of life dosage for men.  75% less for women.
01:06:29 Holly eats 3 to 4 times a day, prioritizing protein and fat and compressing it into a 6 to 8 hour eating window.