The Health Edge: translating the science of self-care

Mark Pettus MD and John Bagnulo PhD, MPH
  • 4.8 (14)
  • MEDICINE
  • UPDATED SEMIMONTHLY

“It’s not what we don’t know that gets us into trouble. It’s what we know that ain’t so”.  Will Rogers We believe the explosion of life science research from many disciplines had catapulted ahead of our capacity to process, integrate, understand, and apply. We are interested in translating all that is out there as news to use. A fundamentally different understanding of human biology has emerged. The implications from the perspective of self-care are profound. We are rapidly moving away from the debate of nature versus nurture toward an understanding that life emerges from a dynamic landscape of nature via nurture. We are passionate about the science. We are passionate about the implications. We believe in the capacity and possibility made possible by being alive here and now! We are beautifully designed to be on the African Savannah, living fully integrated with our planet, and in the context of social relationship. Our modern environment is not well designed to promote human health and the capacity to thrive. Many are struggling to maintain balance and traction in lives that often feel overwhelming and frightening.The challenge is to better leverage our superb ancestral adaptation for a different and radically challenging modern environment. Everything that touches us today has the potential be be very familiar or totally foreign. The less aware one is of the day to day distance between what we are biologically , as a species, “familiar with” and what we actually encounter, the fewer the possibilities for more effective alignment. Leaving one’s health trajectory to chance in our modern environment is a very risky proposition. We are interested in holding the science to the light with an open and humbled mindset. Like you, We are intrepid explorers interested in how we emerge in the midst of our relationship with the environmental inputs of our lives…how we eat, how we move, how we sleep, how we navigate the mind fields of conflict in our lives, how socially connected we are, how we manage the burden of environmental toxins in our lives, how much meaning we cultivate in our work, love, play and how we interpret and respond to stress in our lives. We will drill deep, share all that my experiences has taught and do all that we can to create value for you as you seek to find your health edge. We always welcome your feedback.Mark and John

  1. 11H AGO

    Statins, Muscle Mass and Strength: A long-term trade off?

    Send a text What if a lower LDL comes with a quiet cost to your strength and resilience? We dig into a massive biobank analysis linking long-term statin use with declines in grip strength and appendicular lean mass, then connect the dots to sarcopenia, mitochondrial function, and the daily choices that shape metabolic health. Strength is more than performance; it predicts independence, glucose control, and longevity, which is why any therapy that erodes muscle demands a closer look. We walk through the study’s design, what “appendicular lean mass” really measures, and why the findings held even after adjusting for lifestyle and genetics like SLCO1B1. From there, we peel back the LDL-centric mindset and focus on terrain: insulin, inflammation, triglycerides, HDL, and LDL particle quality. You’ll hear why refined carbs, seed oils, and chronic inflammation push lipoproteins in the wrong direction—and how protein-forward meals, resistance training, and lower insulin load tip the balance toward larger, less atherogenic particles with benefits that extend well beyond a single lab value. We also compare statins with hydrophilic options, alternate dosing strategies, and newer PCSK9 inhibitors, clarifying where they may fit for secondary prevention and where big questions remain—especially around muscle preservation and all-cause mortality. CoQ10 gets a fair review: low risk, mixed evidence, and not a proven fix for long-term function. Most importantly, we share practical steps to protect your muscle: track grip strength, prioritize 1.6 to 2.0 g/kg daily protein, lift two to three times per week, walk after meals, and align circadian rhythms with sleep and sunlight. Medications can lower numbers; only your muscles move you through life. Let’s make treatment plans that respect both. If this conversation helped you think differently about risk and resilience, follow the show, share it with a friend, and leave a quick review so more listeners can find thoughtful, evidence-informed health guidance. For slides, open source references and video go to: www.thehealthedgepodcast.com

    43 min

  2. MAR 4

    Pasteurized Akermansia and Metabolic Health

    Send a text What if the most effective probiotic isn’t alive? We dive into the surprising science of pasteurized Akkermansia muciniphila—how a heat-treated microbe can tighten the gut barrier, steady blood sugar, and spark fat oxidation without needing to survive your stomach. Drawing on recent human trials and compelling mechanistic insights, we unpack why preserving cell-wall signals and membrane proteins may matter more than colony counts, and why autoclaving destroys the very benefits pasteurization protects. We break down Akkermansia’s unique role in maintaining a thick, resilient mucus layer that shields the intestinal lining and reduces permeability. From there, the systemic payoffs emerge: improved insulin sensitivity, GLP-1–like effects, reduced inflammation, and better liver fat metabolism. We also highlight the speed of change—often within weeks—when gut signaling and barrier integrity improve. Along the way, we explore the “food matrix” idea, showing how even non-living microbial fragments can shape the microbiome’s behavior. Looking for practical steps? We outline how to track progress with a CGM, fasting insulin, and LPS-related markers. Then we share simple levers to support Akkermansia naturally: intermittent fasting, low-glycemic or ketogenic patterns, polyphenol-rich foods like cranberries, pectin from citrus peels or unripe apples, and regular aerobic training. Equally important, we call out what to avoid—artificial sweeteners like sucralose and aspartame that can suppress Akkermansia. For those considering a postbiotic, pasteurized Akkermansia offers a targeted, promising path for metabolic health, gut integrity, and even potential strength gains in older adults. If this conversation sparks ideas or challenges a long-held belief about probiotics, share it with a friend, subscribe for more science-forward self-care, and leave a review to help others discover the show. What’s your next step to build a stronger gut? For video, slide deck and open source references: www.thehealthedgepodcast.com

    36 min

  3. FEB 4

    Finding The Sweet Spot For Iron And Health

    Send a text Iron can be the spark for energy or the fuel for oxidative fire—and most lab reports don’t tell you which side you’re on. We dig into what really matters: tighter ferritin targets, how genetics and food shape absorption, and why the “normal range” can still mean higher risk for stroke, atherosclerosis, heart failure, and insulin resistance. We start with the fundamentals—heme vs non‑heme iron, why absorption is so uneven, and how early CBC clues like a low MCV can flag deficiency before hemoglobin drops. From there we trace the other side of the U‑curve: iron overload. Hereditary hemochromatosis is more common than many realize and often hides in plain sight until liver enzymes climb, infections recur, or glucose control slips. We connect the dots between elevated ferritin and vascular injury, making sense of the research that links higher stores with stiffer arteries and greater ischemic stroke risk. The biology checks out: unbound iron drives oxidation at the artery lining and feeds pathogens when the immune system is under strain. Practical steps anchor the conversation. If ferritin runs low, we look first for hidden blood loss—ulcers, polyps, or heavy menstruation—then replete with better‑tolerated iron options and supportive meal planning. If ferritin runs high, we outline safe ways to lower stores, from regular blood donation or therapeutic phlebotomy to meal combinations that blunt absorption. We share evidence‑informed “optimal” ranges—women roughly 70–120 ng/mL, men 80–130 ng/mL—and discuss when altitude, lung disease, or inflammation can skew the picture. The result is a clear plan to move from reactive anemia management to proactive iron optimization for energy, heart health, and longevity. Ready to check your ferritin and dial in your range? Listen, share with someone who needs a clearer path, and subscribe for more science‑grounded guidance. If this helped, leave a review and tell us your next step. For video and Powerpoint slide deck:  www.thehealthedgepodcast.com

    49 min

  4. JAN 28

    The Quality of Darkness at Night: a major disruptor of metabolic and cardiovascular health

    Send a text A quiet glow at midnight can echo through your biology like a shout. We dig into new research showing that even modest night light is tied to higher risks of heart failure, atrial fibrillation, stroke, and coronary disease—and we connect the dots to circadian rhythm, metabolism, and the choices we make at home every evening. This isn’t fearmongering; it’s a roadmap for reclaiming sleep, stabilizing blood pressure, and improving insulin sensitivity with tools you already have. We break down how light at night elevates stress hormones, flattens the nocturnal blood pressure dip, and disrupts the cellular repair that should dominate while you sleep. We also unpack a striking analysis of more than 130,000 adults with insomnia: chronic melatonin users were significantly more likely to be hospitalized for heart failure and faced higher all-cause mortality compared with matched non-users. The signal is associative, but the magnitude invites caution and a rethink. Instead of flooding the brain with a nightly dose, we focus on rebuilding your own melatonin through light timing: bright and blue by day, warm and dim by night, and truly dark for sleep. You’ll leave with a simple, science-backed plan. Step outside for morning light to anchor your clock. Two hours before bed, step down brightness and remove blue wavelengths—aim for about one lux, roughly a moonlit room. Use warm 2700K bulbs, dimmers, and screen night modes from sunset to sunrise. Align meals with daylight, avoid late-night snacking, and give your nervous system a real off switch. Small changes to photons can nudge hormones, vessels, and mitochondria in the right direction within weeks. If this conversation sparks an “aha,” share it with a friend who struggles with sleep, hit follow for more science-backed self-care, and leave a quick review to help others find the show. What’s the one lighting habit you’ll change tonight? For references, video and slide deck: www.thehealthedgepodcast.com

    46 min

  5. JAN 14

    Rethinking Alkaline Eating: What Really Drives Metabolic Health

    Send a text Forget the hype about a food’s pH in your glass. What shapes your health is the acid produced after digestion—and how your kidneys manage it all day, every day. We unpack the science behind dietary acid load, explain the difference between DAL, PRAL, and NEAP, and show how a modern, grain-heavy pattern quietly raises acid burden while delivering minimal nutrients. The goal isn’t to fear protein; it’s to pair it with the right plants so bones, muscles, and metabolism get stronger together. We walk through how the kidneys buffer acids using ammonium and titratable pathways, why blood pH won’t reflect diet, and how a simple first-morning urine pH can be a practical window into your load. Then we get tactical: spinach, tomatoes, avocados, Swiss chard, and sweet potatoes are heavy hitters for generating bicarbonate and neutralizing the acids that come from protein. We also dig into evidence linking higher PRAL with fatty liver in type 2 diabetes and explore mechanisms that tie low-grade acidosis to insulin resistance and muscle catabolism. If you train hard, there’s a performance angle too. Some athletes use sodium bicarbonate to improve tolerance to lactic acid, and low-PRAL phases show promise for faster lactate clearance. For kidney stone formers, potassium citrate can meaningfully alkalinize urine and improve uric acid handling. The simple blueprint: keep protein adequate, cut refined grains and sugars, and choose alkalinizing plants that support your kidneys. Try a one-week experiment, track your morning pH, and notice how energy, recovery, and clarity respond. If this resonated, follow the show, share with a friend who loves both science and good food, and leave a review to help others find us. Your feedback shapes future episodes. For video, open-source references and powerpoint slide deck go to: www.thehealthedgepodcast.com

    1 hr

  6. JAN 9

    Hidden Metabolic Danger In “Healthy” Adults

    Send a text Feeling “fine” with normal labs can hide the earliest signs of metabolic trouble. We dive into a revealing study of young adults that compares sedentary people to those who simply meet activity guidelines, and what it uncovers inside their muscle cells is hard to ignore: lower mitochondrial respiration, poorer cardiolipin quality, higher lactate production, and a tilt toward glycolysis that predicts insulin resistance and chronic disease years before a diagnosis. We walk through why mitochondria—not BMI or a single glucose reading—are the real engines of health. You’ll hear how cardiolipin acts like high‑grade motor oil for the electron transport chain, what happens when its quality drops, and why consistent moderate movement upgrades both the quantity and the integrity of this critical lipid. The active group in the study wasn’t elite; they just hit 150 minutes of weekly activity, yet showed superior fat oxidation, better lactate handling, and true metabolic flexibility. We also connect the dots to food. With the dietary guidelines flipping the old pyramid, we talk about prioritizing whole foods, quality protein, whole‑fat dairy, eggs, fish, and minimizing refined grains to support resilient cell membranes and healthier mitochondria. Pair that with practical steps—brisk walking most days, a bit of resistance training, and paying attention to deeper markers like fasting insulin or HOMA‑IR—and you have a blueprint to improve energy, reduce cravings, and lower long‑term risk without chasing extreme routines. If you’ve been waiting for a sign to start moving and simplify your plate, this is it. Subscribe, share with someone you love, and leave a review to tell us the one change you’ll make this week. Your cells will notice first—and the rest of your life will follow. For video, open source references and PowerPoint slide deck: www.thehealthedgepodcast.com

    42 min

  7. 12/31/2025

    Uric Acid, The Hidden Metabolic Signal

    Send a text A quiet lab number is telling a loud story about modern health. We dig into uric acid as a powerful signal of metabolic strain, connecting the dots between rising sugar intake, sodium overload, dehydration, and that stubborn fatigue and weight gain so many of us feel. Drawing on pioneering research from Richard Johnson and Robert Lustig, we break down how fructose doesn’t just sweeten food; it drains cellular energy, elevates uric acid, and flips an ancient “fat switch” designed for survival. In an era of constant abundance, that switch can stay stuck on, pushing us toward fat storage, brain fog, and cardiometabolic risk. We question old myths that blame purines and meat for gout while the real drivers—added sugar, processed carbs, and poor hydration—slip by. You’ll hear how high sodium and stress can trigger the body to make fructose internally, layering more uric acid on top of what the diet provides. We also explore the role of acid-base balance, showing why mineral-rich plants and a meaningful alkaline load help kidneys and gut excrete uric acid more effectively. This is practical metabolic literacy: not a lecture on restriction, but a roadmap for rebuilding resilience with smart choices. Expect clear, actionable steps: test uric acid even without gout; slash added sugars and sweet drinks; hydrate to lower osmolality; train both aerobically and with resistance to revive mitochondria; and rebalance meals with leafy greens, herbs, and root vegetables alongside quality protein. If you’re ready for a deeper reset, strategic low-carb or ketogenic phases can accelerate liver fat loss and insulin sensitivity. We close with mindset: trade judgment for curiosity, and treat each meal and walk as a new lever. If this helps clarify your next step, follow the show, share it with a friend who needs a nudge, and leave a review to help others find these tools. For slide deck and open source references: www.thehealthedgepodcast.com

    47 min

  8. 12/17/2025

    How Exercise Intensity Shapes Longevity, Heart Health, And Metabolic Resilience

    Send a text A minute that leaves you breathless can rival eight minutes of comfortable effort. That’s the eye-opening takeaway we unpack as we dive into fresh UK Biobank data showing how vigorous activity dramatically outperforms moderate and light movement for reducing all-cause mortality, cardiovascular events, diabetes, and even cancer risk. We strip away jargon and use the talk test—can you sing, speak, or barely get a sentence out?—so anyone can gauge intensity without a lab or a smartwatch. We explore why intensity pays off under the hood: stronger left ventricular function, bigger stroke volume, better oxygen delivery, improved lactate recycling, greater capillary and mitochondrial density, and faster glycogen turnover. Then we get practical. No fancy gear required—try telephone-pole intervals on a walk, short hill surges, a flight of stairs at speed, or breathless bursts during yardwork and shoveling. Keep light movement threaded through your day to counter the stress signals of sitting, but add slim, safe slices of intensity to unlock outsized benefits when time is tight. We also lay out a sane progression. Find a steady state before nudging harder, start with tiny intervals, and build toward an 80 percent moderate base with 10 to 20 percent vigorous effort. Fold in resistance training to protect muscle, strength, and glucose control. The goal isn’t punishment; it’s leverage—using a few honest minutes to gain more health per unit of time. If you’ve ever wondered how to make movement matter more, this conversation offers a clear path you can start today. If it helps, share it with a friend, subscribe for more science-backed self-care, and leave a review to tell us your first vigorous minute. For video, PowerPoint slide deck and reference studies go to www.thehealthedgepodcast.com

    54 min
See All (60)

Ratings & Reviews

4.8
out of 5
14 Ratings

About

“It’s not what we don’t know that gets us into trouble. It’s what we know that ain’t so”.  Will Rogers We believe the explosion of life science research from many disciplines had catapulted ahead of our capacity to process, integrate, understand, and apply. We are interested in translating all that is out there as news to use. A fundamentally different understanding of human biology has emerged. The implications from the perspective of self-care are profound. We are rapidly moving away from the debate of nature versus nurture toward an understanding that life emerges from a dynamic landscape of nature via nurture. We are passionate about the science. We are passionate about the implications. We believe in the capacity and possibility made possible by being alive here and now! We are beautifully designed to be on the African Savannah, living fully integrated with our planet, and in the context of social relationship. Our modern environment is not well designed to promote human health and the capacity to thrive. Many are struggling to maintain balance and traction in lives that often feel overwhelming and frightening.The challenge is to better leverage our superb ancestral adaptation for a different and radically challenging modern environment. Everything that touches us today has the potential be be very familiar or totally foreign. The less aware one is of the day to day distance between what we are biologically , as a species, “familiar with” and what we actually encounter, the fewer the possibilities for more effective alignment. Leaving one’s health trajectory to chance in our modern environment is a very risky proposition. We are interested in holding the science to the light with an open and humbled mindset. Like you, We are intrepid explorers interested in how we emerge in the midst of our relationship with the environmental inputs of our lives…how we eat, how we move, how we sleep, how we navigate the mind fields of conflict in our lives, how socially connected we are, how we manage the burden of environmental toxins in our lives, how much meaning we cultivate in our work, love, play and how we interpret and respond to stress in our lives. We will drill deep, share all that my experiences has taught and do all that we can to create value for you as you seek to find your health edge. We always welcome your feedback.Mark and John

Information

You Might Also Like