100 episodes

High Intensity Health features breakthrough health tips and hacks from respected authorities in the Fitness, Nutrition and Functional Medicine fields. Our expert guests have shared insider information that has helped thousands of Moms, Dads, Executives, Health Care Professionals and High-Performing Athletes optimize their metabolism, belly fat, gut bacteria, immune system,both physical and mental performance and overall health. No matter where you sit on the health and nutrition spectrum, you’ll benefit from our cutting-edge discussions, 2-days per week.

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

    • Nutrition

High Intensity Health features breakthrough health tips and hacks from respected authorities in the Fitness, Nutrition and Functional Medicine fields. Our expert guests have shared insider information that has helped thousands of Moms, Dads, Executives, Health Care Professionals and High-Performing Athletes optimize their metabolism, belly fat, gut bacteria, immune system,both physical and mental performance and overall health. No matter where you sit on the health and nutrition spectrum, you’ll benefit from our cutting-edge discussions, 2-days per week.

    Semaglutide: The Truth About the Magic Weight Loss Drug Hollywood Celebs Are Injecting

    Semaglutide: The Truth About the Magic Weight Loss Drug Hollywood Celebs Are Injecting

    Semaglutide aka Ozempic is a GLP-1 agonist that's been around for a long time, suddenly Hollywood elites are now promoting it for fat loss. Here's the science you need to know.
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    Research Mentioned:
    Wilding, J. P. H. et al. Once-Weekly Semaglutide in Adults with Overweight or Obesity. New Engl J Med 384, 989–1002 (2021).
    Sharma, D., Verma, S., Vaidya, S., Kalia, K. & Tiwari, V. Recent updates on GLP-1 agonists: Current advancements & challenges. Biomed Pharmacother 108, 952–962 (2018).
    Show Notes:

    0:20 Semiglutide is a GLP-1 agonist.
    00:30 GLP-1, glucagon like peptide 1, functions under the category of gastrointestinal incretin hormones that helps you process the foods you eat. It improves insulin sensitivity. Decreases glucagon.
    01:30 About 80% of the mechanisms of bariatric surgery is by amplifying the release of incretin hormones.
    02:00 There was a 14% loss of body weight in study participants.
    02:50 Semiglutide exerts stress on pancreatic beta cells, with an increased prevalence of pancreatitis and potentially pancreatic cancer.
    04:40 GIP and GLP-1 are released after eating to increase insulin secretion from beta cells and prevent post-meal glucose excursions.
    05:50 The diminished activity of GIP and GLP-1 is a feature of type-2 diabetes, beta cell insulin resistance, an obesity.
    07:10 Exercise increases the release of gastrointestinal incretin hormones.
    07:25 Berberine increases gut hormones and changes your microbiome.
    07:40 These incretin hormones control the ecosystem of your gut microbiome and can improve function of immune cells around your gut.
    08:10 Bifidobacterium can lead to a healthier GI incretin response.
    09:00 GABA and L-glycine.
    09:45 Protein and fat.
    10:30 Polyphenols
     
     

    • 13 min
    Brain Coach to Elite Athletes and Execs Shares Top Tips to Improve Cognitive Performance and Memory with Louisa Nicola

    Brain Coach to Elite Athletes and Execs Shares Top Tips to Improve Cognitive Performance and Memory with Louisa Nicola

    Louisa Nicola is a neurophysiologist and brain coach for many professional athletes and Wall Street execs. She discusses science-based tools and strategies to boost brain health and mental performance.
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    Link to the Video Interview: https://bit.ly/3R7noel
    Connect with Louisa: https://www.neuroathletics.com.au
    Show Notes:

    03:10 Louisa was elite triathlete when she realized the impact the brain had on all aspects of performance. She and her fellow athletes were not taught about sleep or nutrition.
    04:20 The nervous system must be optimized to optimize performance throughout the body and as a person.
    05:35 We used to sleep about 12 hours a day in prehistoric times. Sleep regenerates our brains.
    06:20 There are 4 stages of sleep. Stage one is as you are falling asleep. Stage 2 is light sleep. Stage 3 is deep sleep/slow wave sleep/non-REM sleep. Stage 4 is REM sleep. Stages 3 and 4 are the most important stages for our brains.
    06:52 During deep sleep, hormones are secreted: testosterone, estrogen, growth hormone. The glymphatic system is your brains sewage system. It cleans toxins, including amyloid beta. A buildup of these toxins can lead to neurodegenerative diseases.
    07:50 Your brain is comprised of neurons and others. Glial cells bind neurons together. During deep sleep, glial cells shrink, making way for the cerebral spinal fluid in your brain to wash out the trash.
    08:55 A groggy wakeup may be an indication that you are not getting into deep sleep. 30% of your total sleep time should be deep sleep. 20% of total sleep time should be REM sleep.
    09:30 REM sleep is where memory consolidation and learning take place.
    10:30 The biggest disruptor of sleep is anxiety and stress. This activation of the sympathetic nervous system may prevent you from falling asleep or wake you in the night.
    10:55 Alcohol is the biggest inhibitor of REM sleep. Blue light blocking glasses are helpful, but do not block out all light.
    12:00 Eating less than 2 hours before bed keeps us awake through digestion and the increase in our core body temperature. Core body temperature must drop at least 2 degrees for us to go to sleep and stay asleep.
    15:00 Alcohol inhibits the action of GABA, our calming neurotransmitter. Cortisol peaks with alcohol. Alcohol and marijuana sedate you. It does not elicit sleep stages.
    16:15 You are preparing for sleep the minute you wake up. Consistency is key.
    17:20 Try to get as much sleep as possible before you get on a plane. It is called Sleep Banking.
    18:10 Your prefrontal cortex is the ruler of your brain. It is where cognition happens: attention, reaction time, processing speed. 6 hours of sleep is a sleep deprived state, in the scientific literature.
    10:20 As we age, we have a lower efficacy of our frontal lobe. There is a thinning of our cerebral cortex. Thinning in the prefrontal cortex causes a lower decision rate and worsening of our processing speed, inhibition and impulse control.
    21:20 We can slow brain ageing through lifestyle interventions, such as sleep, good nutrition and exercise.
    21:40 There is an atrophy of our brain white matter, where our myelinated neurons live, as we get older. Our processing speed declines. This can be seen using an EEG.
    25:50 Mild cognitive impairment is a predementia state.
    27:30 You should be working on your brain. It is the control center of your entire body.
    27:50 You can stave off predementia states and the slowing of cognition through exercise.
    29:45 Head trauma can cause an accumulation of talc proteins tolC proteins and amyloid beta, which is somewhat comparable to Alzheimer’s disease.
    30:30 A hard hit may require a month’s recovery. Within 24 hours post trauma, decreasing the temperature of the brain, eating a high fat diet, or having exogenous ketones can help heal the brain.
    33:40 Ingesting exogenous k

    • 1 hr 5 min
    Cardio Primes Leg Muscles, Enhancing Benefits to Resistance Training

    Cardio Primes Leg Muscles, Enhancing Benefits to Resistance Training

    A new study found cardio primes leg your muscles, enhancing the benefits of resistance training.
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    Link to Research, Video, Images and More: https://bit.ly/3W7S7IU
    Key Time Stamps:

    0:05 Cardio helps with muscle hypertrophy by from resistance training by increasing capillary density in the muscle
    0:44 Cardio (aerobic conditioning) didn’t interfere with hypertrophy from resistance training, it actually enhanced it
    1:15 Capillary density increases from cardio help with muscular hypertrophy from resistance training
    2:47 Most import quote to hear from the study
    3:30 How to conceptualize pairing cardio with resistance training during your workout sessions

    • 10 min
    Gastric Bypass Surgery & Drugs for Kids, New Recommendations Are Insane

    Gastric Bypass Surgery & Drugs for Kids, New Recommendations Are Insane

    The American Academy of Pediatrics published new guidelines, now recommending gastric bypass surgery and pharmaceutical weight loss drugs for young children to help address the childhood obesity epidemic.

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    Link to Research and Show Notes: https://bit.ly/3CIIUjr

    • 10 min
    Creatine: Essential for Health, Not Just for Muscle & Bodybuilding

    Creatine: Essential for Health, Not Just for Muscle & Bodybuilding

    Creatine is an essential nutrient. New research highlights how creatine is involved in a range of processes linked with heart, brain and muscle health.
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    Link to research: https://bit.ly/creatine-for-health
    Time Stamps:
    00:00 Creatine is a conditionally essential nutrient for children and adults of all ages.
    00:20 Electrolytes help enhance the absorption of creatine through the sodium citrate creatine transport protein.
    00:40 Creatine is involved in energy synthesis and re-phosphorylation of ATP.
    01:10 Creatine is utilized for explosive intense exercise.
    01:40 Creatine is conditionally essential for cognitive function, overall health, and heart health.
    02:00 Vegans and vegetarians do not get sufficient creatine and may want to consider supplementation.
    03:20 Creatine is involved in methylation and the formation of SAMe, and thus may impact fertility and healthy offspring.
    03:45 Creatine supplementation improves memory, executive function, and cognition in people over 65.
    05:20 Exercising muscle improves creatine uptake by about 20%.
    06:35 Insulin is involved in creatine uptake.
    07:10 Early creatine supplements were paired with high levels of dextrose, leading to other issues.
    08:10 You may not need 5 grams per day of creatine if you are getting sufficient protein in your diet.

    • 10 min
    Protein Targets for Fat Loss, Muscle Building w/ Alan Aargon

    Protein Targets for Fat Loss, Muscle Building w/ Alan Aargon

    Alan Aargon is a sought after nutrition researcher and educator. He shares methods to lose body fat and sustainably keep it off with nutrition and exercise.
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    Video and Show Notes: https://bit.ly/3jZpxMg

    Episode Time Stamps
    01:55 Get sun in your eyes within 20 minutes of waking to kickstart and entrain your circadian rhythm.
    02:55 The ideal morning includes movement, grounding, and breathwork. You can change your state by altering the way that you breathe. Running is breathwork.
    06:55 You can alter your blood pressure with 6 deep breaths.
    08:10 Bowel movements help remove toxins, spent hormones, and other waste. Bowel movements are easier after breath work and movement. Your GI tract has a circadian rhythm.
    14:52 Workout fasted or supplemented? Mike says – do what helps you have the best workout. Creating an oxygen debt and hypertrophy through exercise is more important than metabolic debt or stress. Women are more prone to overindulging in the post exercise window compared to men.
    17:53 For fat burning, morning training would best have resistance training and some HIIT woven in.
    20:20 Looking up into the early morning sun stimulates neurological tissue to induce an energizing feeling. Looking down suggest to your physiology that it is time to rest.
    21:35 Scanning the horizon can support unwinding stress. Focused vision is more of an upregulation of your nervous system.
    26:30 As with animals, we innately know how much sun to get, how much water to drink and more. How does it feel?
    29:25 Space travel, out of gravity, causes rapid ageing. Bones lose density. You lose muscle mass. You gain fat. Astronaut’s resistance training reduces the deleterious effects of zero gravity.
    31:00 Integrate fitness into who you are. Allow nature in. We compartmentalize healthy practices.
    32:50 Moving your muscles through the day, tells your muscles that you are active, helping with blood sugar regulation, fat oxidation, and help move the lymphatic system.
    34:30 Having strong relationships trumps all health factors.
    36:25 People who have suicidal ideations, have accelerated biologic age compared to those who do not.
    38:03 Negative perspectives on ageing when you are young are linked to about 2x the risk of cardiovascular disease and more, when you are in your 60s.
    41:00 If you believe that a food is good for you, it will be better for you.
    42:40 Cold exposure is part of an ideal morning. As you age, the intensity and rhythmicity and amplitude of your circadian rhythm is muted. Your body is coldest in the morning, so cold exposure in the morning amplifies this. Even a few second of cold shower works. Temperature is an important external cue.
    44:50 Eat earlier, not within 3 hours of going to bed. This helps prevent weight gain and helps ensure better sleep.
    45:50 Watching the sun set helps your circadian rhythm.
    46:28 Avoid light over 50 lux within the 90 minutes before bed. You can order a light meter or use an app on your phone. Seconds of exposure to brighter light can suppress the amount of melatonin you release in your brain.
    48:03 Full spectrum rays of the sun penetrating the eyes can change the shape and structure of the eye.
    50:30 Reduce your exposure to endocrine disrupting chemicals. Avoid anything with a fragrance. Filter your water. Atrazine, used in agriculture, is linked to gender dysphoria, and feminizing of males. Chemical sources are water, chemicals, skin products, household products, and flame retardants. Open your windows. Dust your house regularly.
    59:15 Cellphones close to lymphatic tissue in the breast or groin is linked with increased prevalence of cancer.
    01:00:05 Light Before Bed: Wear blue light blocking glasses before bed. A walk after a meal stimulates digestion and mitigates the rise in glucose. Ensure that your bedroom is dark and cold. In the hour and minute

    • 1 hr 27 min

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