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.
Dr. James DiNicolantonio: Using Salt, Creatine & Sauna to Get Stronger and Improve Exercise Performance
Dr. James DiNicolantonio shares amazing tips about how salt, hydration and sauna strategies can help improve strength and exercise performance.
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03:15 Maintain your muscle and cardiovascular health through exercise. Reduce the risk of sarcopenia with resistance training, 30 – 60 min 3 – 4 times per week. Running at 60 – 70% of your max heartrate boosts your endurance. HIIT or super maximal interval training 2 – 3 times per week helps your cardiovascular system.
07:10 Preloading with salt and fluids is 10 to 20 times better than other supplements. Dosing salt correctly, allows you to exercise up to 20 minutes longer. Beta alanine allow you to vigorously exercise 1 to 2 minutes longer.
07:40 The main benefit from preloading with salt and fluids is from the boost in blood volume prior to vigorous exercise. You have an 8 to 10% drop in blood volume within 5 minutes of vigorous exercise. The biggest adaptation during vigorous endurance exercise is the attempt to increase baseline blood volume.
08:54 Elite athletes have a 40% increase in blood volume over typical males and females. High doses of salt and fluids should be reserved for just prior to competition.
10:32 Dehydration acclimation, inducing mild amounts of dehydration multiple times, can help build blood volume.
12:05 Before a typical workout, you can ingest 1,000 mg of sodium and 10 to 16 ounces of fluid. High levels used for competition would be 3,000 to 4,300 mg of sodium and about 26 ounces to 33.8 ounces of fluid. This matches to saltiness of your blood.
13:40 Increased blood volume increases cardiac output, decreases oxygen demand on the heart and gives you a larger volume to dissipate heat. We lose blood volume to sweat. You can better pull waste from your cells and better deliver nutrients.
15:30 Sauna therapy is similar in metabolic adaptations to dehydration therapy. When you become heat activated, your baseline core body temperature becomes lower. You have a larger pool to soak up heat. You can train and perform longer before the enzymes that produce ATP start shutting down.
16:05 When you are heat activated, your sweat becomes more dilute. You lose fewer electrolytes. The diluted sweat evaporates faster, so your cool faster.
16:34 To become heat activated, you need to do a sauna session every day for 2 weeks or so, raising your core body temperature to 101.3 and maintain it for 20 to 30 minutes. You can go as few as 4 days per week, but it will take you longer to achieve being heat activated. The benefits of doing this will last as long as 2 weeks, as long as you maintain a good exercise program.
18:57 Endurance exercisers with large blood volumes typically have good blood pressure. As long as your arteries vasodilate well, and you do not have increased vasoconstriction with increased blood volume, you should not see an increase in blood pressure.
20:07 Body temperature is highly influenced by circadian biology. Post exercise sauna for 13 sessions, improves performance by about 10%.
23:28 Postpone your cold plunge for 2 to 4 hours after exercise, if your goal is hypertrophy. Sooner than that inhibits some of your muscle size and strength gains from exercise. Elite athletes plunge directly after exercise to limit inflammation and accelerate recovery.
26:55 Exercise timing is individual and depends upon whether you are a morning person or a night owl. About 8 hours after you wake up is typically when you perform at your best. Your cognition is shot for a few hours after vigorous exercise. Exercise close to bedtime impacts your ability to go to sleep.
29:20 Avoid caffeine at least 6 hours before bedtime.
31:48 If you are a vegetarian, you are not getting many nutrients found in red meat. Carnitine is important for fat oxidation for fuel. Carnosine is an advanced glycation e
Why You Should Donate Blood to Reduce Blood Viscosity, Iron Overload and Cardiometabolic Disease Risk
Thick, viscous blood is linked with heart disease development and blood clots. Learn how to assess your blood viscosity and ways to reduce it.
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00:05 Therapeutic phlebotomy may benefit high ferritin and hemoglobin in men and in post-menopausal women.
00:30 Donating blood once or twice a year brings down stored iron.
00:35 Iron overload and iron excess can drive the process of cardiovascular disease.
01:35 Iron depletion by phlebotomy improves insulin resistance in patients with non-alcoholic fatty liver disease.
01:45 Insulin and hyperinsulinemia cause changes in iron metabolism, iron absorption and iron physiology, and ferritin metabolism.
02:41 Excess iron gets stored in your liver, pancreas, and heart, and can impact your brain.
03:35 More than diet influences iron levels.
06:00 You need iron to transport oxygen in your hemoglobin.
07:18 Iron and ferritin are acute phase reactants.
08:45 COVID 19, even the omicron variant, may increase blood viscosity/thickness.
09:35 Free iron accelerates the process of the oxidation of LDL.
11:15 Ferritin stores iron. It is amino acids that hold molecules of iron.
12:50 Exercise helps with iron metabolism and your cardiovascular system.
14:15 High ferritin and high hemoglobin and hematocrit mean that there is a lot of free iron floating around.
17:50 Phlebotomy therapy for study participants with non-alcoholic fatty liver disease showed improvements in ferritin, hemoglobin, liver enzymes and markers of insulin sensitivity.
21:40 High frequency blood donation is protective against cardiovascular disease and reduced relative risk of having a heart attack.
How Blood Sugar Imbalances Age Your Skin, Joints
Poor metabolic health alters collagen production, accelerating the aging of skin as well as leading to joint pain and tendon problems. This new Electrolyte + Creatine Combo can help you crush your next workout: https://bit.ly/electrolyte-stix
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1:26 Image: how collagen gets scrambled from poor blood sugar control
2:40 Root Cause
4:00 Tendon rupture and diabetes
4:57 Pre-diabetes and tendon issues
5:03 Poor metabolic health instigates changes at a cellular level within collagen production and stem cell generation.
5:20 Diabetes affects collagen sliding and disorganization of collagen.
9:00 Advanced glycation end products are created when glucose attaches to proteins, changing the structure of the protein. Structure equals function.
10:00 Glycating of collagen peptides leads to a reduction in elasticity and the thickening of tendons.
10:45 When you lose weight, osteoarthritis improves, partly because inflammation has been reduced.
13:00 There can be more fat deposition and changes in mineralization within the tendon/collagen.
13:10 Take vitamin K with your vitamin D, so calcium is deposited in bones, not soft tissue.
13:37 There is reduction in type 1 and type 2 collagen peptide production and reduction in stem cells, because of glycation.
14:46 Hemoglobin A1C is a direct measure of glycation. Over 5.5% may indicate that your collagen may glycated as well.
15:25 Triglycerides (over 80), liver enzymes, fasting insulin, or fasting glucose elevations are other indicators of possible glycation.
17:13 Circadian rhythm is important for blood sugar control.
17:30 Berberine hydrochloride can improve gut hormones and improve metabolic health.
2 New Studies Claim Intermittent Fasting Is Pointless, Here's the Backstory
Two recently published studies have been used by skeptics to claim fasting is pointless.
“You can stop intermittent fasting now,” one sensational headline wrote.
However, there were between-group differences in other important metrics, like glucose, triglycerides and more. Let's break it down...
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Link to Show Notes and Video: https://bit.ly/3GReNXL
00:45 A year-long TRF study compared caloric restriction with caloric restriction within an early time restricted window of 8 a.m. to 4 p.m. Compliance may have been an issue.
02:05 There was a greater reduction in triglycerides and other proxies of metabolic health early in the study.
04:00 When you eat your last meal is independently correlated with bodyfat percentage. Complete your last meal before 6 hours of the mid-point of your sleep.
05:00 Exercise with time restricted feeding protocols enhance the health benefits.
06:20 Metabolic rate was significantly reduced in participants who continuously restricted their energy intake compared to alternate day fasting participants.
08:55 The study calorie restriction/IF with calorie restriction was conducted during COVID, so some follow up tests were not done.
10:26 This study did not allow participants to select their eating window.
12:53 Fasting may be an easier way for many to get into an energy deficit for weight loss.
14:15 There was a more significant reduction in blood triglycerides in the IF group.
16:05 We need to consider other changes in metabolic parameters, reduction in triglycerides, as well as changes in body composition in study results.
Adrenopause: the Decline of DHEA, Low Testosterone and Low Libido
One characteristic of ageing is decreased secretion of the adrenal androgens, DHEA and DHEAS. Termed adrenopause, this condition is problematic people over 40 because DHEA contributes to 50% and 100% of testosterone production in men and post-menopausal women, respectively. Support your Circadian Rhythm and sleep with MYOXCIENCE's targeted adrenal support nutrients in the morning and evening:
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00:10 Adrenopause is when your adrenals go into a state of decline.
00:30 About 75% of estrogens and androgens come from adrenals in post-menopausal women.
01:00 Adrenopause can appear as low DHEA, low cortisol, low cortisol awakening response, and low libido.
01:40 The adrenal medulla is the innermost portion of the adrenal gland.
01:45 Adrenal glands make epinephrine and norepinephrine.
02:00 The zona reticularis and zona fasciculata are where cortisol and other corticosteroids are released.
02:50 Cortisol should be high in the morning and lower at night.
03:30 Atrophy of portions of the adrenal glands can lead to adrenopause, which is linked with sub-optimal testosterone, poor immunologic responses, aberrant changes in estrogen and vaginal dryness.
05:40 DHEA is metabolized into testosterone, dihydrotestosterone, and estrogen, as well as affect immunologic health, brain tissue and other aspects of physiology.
07:10 Men should test DHEA before considering HRT.
08:10 You can test serum DHEA sulfate, the storage form of DHEA.
08:50 The DUTCH plus complete tests your cortisol awakening response, DHEA, melatonin, estrogen metabolites and progesterone.
09:45 Supplement timing: You may supplement adrenal glandulars and thyroid extracts in the morning and DHEA in the evening.
11:10 General dosing: men – 10 mg/decade of life, women – 2.5mg/decade of life
11:45 Insulin resistance can increase levels of androgens with DHEA supplementation.
12:20 Exposure to morning sunlight and evening sunlight can stimulate your cortisol awakening response.
12:45 The amplitude and intensity of your circadian clock system becomes muted as you age.
New Light Hygiene Science & Tips for Better Sleep, Fat Loss, Memory and More
Circadian lighting is the latest buzzword in health and medicine. Here’s a full breakdown of all things related to light exposure, sleep and circadian rhythms. Support your Circadian Rhythm and sleep with MYOXCIENCE's targeted adrenal support nutrients in the morning and evening:
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Brown, T. M. et al. Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults. Plos Biol 20, e3001571 (2022)
00:00 Specialized cells within your retina sense light and influence your body’s circadian clock system, neuro-endocrine functions, mood, affect, memory, focus, sleep, attention, and hormone regulation.
00:35 Sleep is as important as a nutrient.
01:30 Artificial light at night can impair your attention the next day and impact melatonin and growth hormone release.
02:08 A Lux is a measurement of the intensity of light.
07:00 Mental health disorders should prompt an examination of light hygiene.
07:30 Light influences circadian rhythm, sleep, alertness, mood, and neuro, endocrine and cognitive function.
07:40 Retinal responses to light are important determiners of health, wellbeing and performance.
09:20 Receiving 100 lux or more light exposure in the evening, melatonin is significantly suppressed.
10:30 In intense light, retinal cells seem to transmit messages that it is daytime, relaying chemical cues to the main circadian clock hub suprachiasmatic nucleus (SCN) in your hypothalamus, which is part of your hormonal regulatory system.
11:50 Daylight recommendation is 250 lux at the level of the eye. Being in the car or wearing sunglasses does not count.
13:15 Minimize exposure in the 3 hours prior to your sleep time to just 10 lux measured at the eye. A candle releases about 1 lux. Your phone is about 50 lux.
14:25 Sleep environment maximum ambient light exposure is 1 lux.
15:40 Just 5 lux during sleep has been shown to have significant increases in a myriad of cardiovascular biomarkers.
16:10 Light affects the rate at which you age at a cellular level.
The host sounds polite. I am pretty sure this show has helped a lot of people improved their health.