The Nourish Balance Thrive podcast is designed to help you perform better. Christopher Kelly, your host, is co-founder of Nourish Balance Thrive, an online clinic using advanced biochemical testing to optimize performance in athletes. On the podcast, Chris interviews leading minds in medicine, nutrition and health, as well as world-class athletes and members of the NBT team, to give you up-to-date information on the lifestyle changes and personalized techniques being used to make people go faster – from weekend warriors to Olympians and world champions.
Living Ancestral Health: Diet, Cohousing and Unschooling
One of the best things about doing this podcast for the past seven years has been how our guests have shaped nearly every aspect of my life and the lives of my family. Over the years my wife Julie and I have built an ancestral lifestyle we believe to be most conducive to health, connection, and longevity, largely influenced by the brilliant guests we’ve interviewed right here. The process has been nothing short of an adventure, and it continues to unfold.
On this podcast, I’m joined by my wife, food scientist Julie Kelly to talk about how we’ve taken everything we’ve learned about health, wellness, and ancestral living to create a home life that truly supports and sustains our family. We talk about how we eat, prepare meals, and educate our kids and changes we’ve made over the years. Julie shares the immense value she’s derived from a very specific type of psychotherapy, and we discuss how our practice of managing stress has evolved. We also give an update on our adventures in cohousing, and the number one factor that we’ve learned will make or break cohousing relationships.
Here’s the outline of this interview with Julie Kelly: [00:00:17] Ayla is 6 months old; the birth experience.
[00:02:21] Podcasts with Lily Nichols, RDN: How to Optimise Nutrition for Pregnancy and Real Food for Gestational Diabetes with Lily Nichols.
[00:03:13] How our eating has evolved over time.
[00:04:04] Podcast: How We Really Burn Calories, Lose Weight, and Stay Healthy, with Herman Pontzer, PhD.
[00:04:22] Meal prep and shopping. Our eBook: What We Eat.
[00:07:14] Justin Sonnenberg.
[00:07:37] Lucy Mailing, PhD; Podcasts: 1. How to Optimise Your Gut Microbiome, 2. Microbiome Myths and Misconceptions, 3. Rewilding the Gut: Restoring Ancestral Diversity to the Microbiome.
[00:09:17] Simon Marshall's Stress Audit; Podcast: How to Manage Stress.
[00:11:31] Accelerated Experiential Dynamic Psychotherapy (AEDP); Podcast: Healing and Transformation with Accelerated Experiential Dynamic Psychotherapy (AEDP), with Jason Connell. Learn more about working with Jason.
[00:16:27] Book: It's Not Always Depression: Working the Change Triangle to Listen to the Body, Discover Core Emotions, and Connect to Your Authentic Self, by Hilary Jacobs Hendel.
[00:18:33] Forest School.
[00:21:58] Book: Free to Learn: Why Unleashing the Instinct to Play Will Make Our Children Happier, More Self-Reliant, and Better Students for Life, by Peter Gray; Podcast: Free to Learn: Unleashing the Instinct to Play, with Peter Gray, PhD.
[00:22:36] Books: The Gardener and the Carpenter: What the New Science of Child Development Tells Us About the Relationship Between Parents and Children, and The Scientist In The Crib: Minds, Brains, And How Children Learn, by Alison Gopnik, PhD.
[00:24:54] Book: Range: Why Generalists Triumph in a Specialized World, by David Epstein.
[00:25:00] Cohousing; Podcast: Contemplating Cohousing: A Paradigm for Modern Day Tribal Living.
[00:25:07] Book: Mothers and Others: The Evolutionary Origins of Mutual Understanding, by Sarah Blaffer Hrdy.
[00:26:13] Article: The Nuclear Family Was a Mistake, by David Brooks.
[00:26:25] Podcast: The Postmenopausal Longevity Paradox and the Evolutionary Advantage of Our Grandmothering Life History, with Kristin Hawkes, PhD.
[00:29:54] Our experience with Workaway.info.
[00:38:38] Our Workaway profile.
A Model for Affordable and Accessible Functional Medicine
Dr Gabriel Niles, MD has travelled many roads in his search for the ideal model of healing and flourishing. Prior to his training as a Medical Doctor at USC School of Medicine, he studied Traditional Chinese Medicine in Shanghai, China. He has organized and led multiple Circle of Healers retreats with the American Medical Student Association as a medical student, seeking to integrate the wisdom of healing traditions with modern medical science. In recent years, Dr Niles has been integrating the insights and benefits of Functional Medicine into his medical practice while remaining committed to keeping medical care affordable for his patients.
For this podcast, I caught up with Gabe after the Ancestral Health Symposium in Los Angeles to discuss his integration of Functional Medicine into a mainstream bill-to-insurance medical practice. We talk about areas where his approach differs from that of other family physicians, including his favouring of lifestyle changes over-reliance on pharmaceuticals. He also explains why he has continued working within the conventional medical system, despite rejecting the big-pharma controlled dis-ease model of medical “care”.
Here’s the outline of this interview with Gabriel Niles: [00:00:27] Gabriel's background and interest in medicine and health.
[00:02:33] Evan Hirsch, MD; Podcast: How to Fix Your Fatigue.
[00:03:01] Institute for Functional Medicine's AFMCP Training.
[00:03:15] Studying Chinese medicine.
[00:09:58] Service in the US Navy.
[00:13:30] Dr. Kirk Parsley; Podcasts: 1. How to Get Perfect Sleep with Dr. Kirk Parsley, MD; 2. Sleep To Win: How Navy SEALs and Other High Performers Stay on Top.
[00:14:27] Saying no to Big Pharma; The problem with statins.
[00:17:14] Ancestral Health Symposium.
[00:20:20] James Nestor; Book: Breath: The New Science of a Lost Art; Podcast: How to Fix Your Breathing to Improve Your Health.
[00:21:06] Todd Becker; Podcast: Getting Stronger; AHS Talk: Desirable Difficulties: Using Hormesis to Learn More Effectively - Todd Becker (AHS21).
[00:23:20] Mickey Trescott; Podcast: Autoimmune recovery with Mickey Trescott.
[00:26:22] Book: The End of Alzheimer's, by Dale Bredesen.
[00:28:41] Medical problems faced by knowledge workers.
[00:31:13] International Society for Environmentally Acquired Illness (ISEAI).
[00:34:37] Books: It Starts with Food and The Whole30, by Melissa Hartwig Urban and Dallas Hartwig.
[00:36:39] Paul Saladino: The Carnivore Code; Podcast: Fundamental Health Podcast.
[00:40:23] Book: Natural Causes by Barbara Ehrenreich.
[00:42:56] Why Gabriel continues to bill insurance.
[00:44:34] Podcast: The Community Cure: Transforming Health Outcomes Together, with James Maskell. Book: The Community Cure.
[00:45:31] Evan Hirsch's Virtual MD course.
[00:47:48] Work with Gabriel Niles in Los Angeles, CA.
How to Fix Your Fatigue
Evan Hirsch, MD, is a world-renowned fatigue expert and the Founder & CEO of the International Center for Fatigue. Through his best-selling book, podcast, and online programs, he has helped thousands of people around the world boost their energy naturally, and is on a mission to help a million more. He has been featured widely on television, podcasts, and summits.
On this podcast, Evan discusses the many different causes of fatigue and his 4-step process for treating it. He shares details about his Fix Your Fatigue program, which has identified 10 different causes of fatigue - and Evan notes that everyone has multiple causes. To complicate things further, everyone has different multiple causes, so no one treatment works for everyone. Evan shares resources for identifying the causes of your fatigue and simple steps you can take to improve your energy levels today.
Here’s the outline of this interview with Evan Hirsch: [00:00:20] Gabriel Niles, MD introduced us at the Ancestral Health Symposium.
[00:00:41] How Evan became interested in medicine and fatigue.
[00:02:28] Book: Fix Your Fatigue: The four step process to resolving chronic fatigue, achieving abundant energy and reclaiming your life!, by Evan H. Hirsch MD.
[00:04:29] Viruses that can be transmitted that can end up triggering fatigue.
[00:06:21] How to know if you have an abnormal level of fatigue.
[00:08:16] Book: This Is Your Mind on Plants, by Michael Pollan.
[00:08:41] Surviving on caffeine.
[00:09:48] Different levels of fatigue (levels based on treatment needed).
[00:11:22] Toxicities that we're exposed to that need to be removed to alleviate fatigue.
[00:11:54] 4-Quadrant Model.
[00:12:58] Best diets for fixing fatigue.
[00:14:14] Mike T. Nelson; Course: Flex Diet Foundations.
[00:14:53] 4-step process: 1. assess causes 2. replace deficiencies 3. opening detox pathways 4. remove toxicities.
[00:17:19] Adrenals, mitochondria, thyroid - the "Big 3" factors that help restore energy.
[00:21:42] "Detox"; Herbal products + external therapies.
[00:24:42] Mold exposure and toxicity.
[00:28:51] Article: Your building might be making you sick. Joe Allen can help., by Colleen Walsh.
[00:30:12] Great Plains Urine MycoTOX Profile to evaluate for mold exposure/toxicity.
[00:31:16] Environmental Relative Moldiness Index (ERMI) test - evaluates mold in the environment. Find a professional.
[00:31:46] What to do if you have mold exposure: binders, supplements to remove toxins.
[00:32:54] Heavy Metals and infections.
[00:33:37] COVID long-haulers or post-acute syndromes.
[00:35:24] Using symptoms to diagnose conditions.
[00:36:01] Bartonella quiz on the www.FixYourFatigue.com website.
[00:37:49] Podcast: How to Prevent and Heal Lyme and Its Co-Infections, with Sunjya Schweig, MD.
[00:38:13] Herbal antimicrobials vs antibiotics.
[00:38:33] Results page of Evan's website.
[00:42:30] Book: Cure: A Journey into the Science of Mind Over Body by Jo Marchant.
[00:47:18] Electromagnetic Fields; Previous podcasts on EMF: Electromagnetic Fields (EMFs): The Controversy, the Science, and How to Protect Yourself, with Joseph Mercola, DO; EMFs: Why You Should Care and What to Do, with Nick Pineault.
[00:51:52] Safe Sleeve cases and other ways to mitigate EMFs.
[00:54:05] How to know if your fatigue can be helped.
[00:55:38] Find Evan at www.FixYourFatigue.com; Facebook group; Schedule a free discovery call.
Blood Flow Restriction Q&A with Jim Stray-Gundersen
Jim Stray-Gundersen, MD is a world-renowned expert in Sports Medicine, Exercise Physiology and Training for Sport Performance. Drawing from his lifetime of experience with elite level athletes and clinical populations, Jim developed and co-founded the B Strong Training System using Blood Flow Restriction (BFR). The system works by applying cuffs to the arms and legs to temporarily restrict venous return without occluding arterial inflow. Put simply, blood flow restriction prompts an outsize response from the brain to speed up the normal process of repairing and rebuilding damaged tissue with lighter weight and a reduced risk of injury compared to traditional weight lifting. Jim predicts the B Strong Training System will change how the world gains the benefits of exercise, improving longevity and quality of life.
On this podcast, Jim discusses the important difference between the B Strong system and other BFR devices on the market, and answers questions about application and safety when training with blood flow restriction. He talks about how athletes and like-minded people are using BFR and shares some common user errors and ways to avoid them. Jim also describes his new professional training course available to anyone interested in learning more about the theory and application of BFR. Or - even better - for the next 14 days you can get the B Strong BFR Training System for 20% off using the code Kelly20.
Here’s the outline of this interview with Jim Stray-Gundersen: [00:00:10] Jim's previous appearance on the NBT podcast: Blood Flow Restriction Training for Improved Strength, Performance, and Healthspan.
[00:00:28] B Strong Blood Flow Restriction (BFR) training system.
[00:00:41] Dr. Steven Patterson; Podcast: Blood Flow Restriction Training: Science and Application.
[00:01:08] Blood flow restriction: elastic vs. rigid devices.
[00:05:04] Study: Patterson, Stephen D., et al. "Blood flow restriction exercise: considerations of methodology, application, and safety." Frontiers in physiology 10 (2019): 533.
[00:05:09] Johnny Owens, founder of Owens Recovery Science.
[00:09:19] Question regarding the potential for endothelial damage; Study: Credeur, Daniel P., Brandon C. Hollis, and Michael A. Welsch. "Effects of handgrip training with venous restriction on brachial artery vasodilation." Medicine and science in sports and exercise 42.7 (2010): 1296.
[00:13:10] Olympic athletes using BFR training: Sifan Hassan (Netherlands), Galen Rupp (USA), Kate Grace (USA), Mikaela Shiffrin (USA).
[00:14:52] How athletes are using the BFR system.
[00:17:24] B Strong BFR training course for both BFR users and professionals.
[00:21:37] Common errors and things to avoid with BFR.
[00:25:17] Delayed onset muscle soreness.
[00:27:38] Frequency of workouts and habit building.
[00:31:40] Get the B Strong system using the 20% off discount code Kelly20, good for 2 weeks after podcast airs.
Finding Social Connection in a Disconnected World
Ben Greenfield is a human performance consultant, speaker, and New York Times bestselling author of 13 books, including the popular titles “Beyond Training”, “Boundless” and “Fit Soul”. Former collegiate tennis, water polo, and volleyball player, bodybuilder, 13-time Ironman triathlete, and professional obstacle course racer, Ben has been voted by the NSCA as America’s top Personal Trainer and by Greatist as one of the top 100 Most Influential People In Health And Fitness. In 2014, my NBT co-founder and medical doctor Jamie Kendall-Weed and I appeared on the Ben Greenfield podcast, and to this day people tell me that’s how they learned about Nourish Balance Thrive.
For this podcast, Ben and I met up on the UCLA campus during the Ancestral Health Symposium in August to walk and talk about the harmful effects of loneliness and the importance of social connection. Ben shares some of the innovative ways he’s increased connection with others, despite being a self-proclaimed introvert. We talk about some of the downsides of social isolation and the best reasons for opening yourself up to the “messiness” of others.
Here’s the outline of this interview with Ben Greenfield: [00:01:48] Previous podcasts with Ben Greenfield featuring Christopher Kelly: Why Is My Cortisol High Even Though I’m Doing Everything Right? Hidden Causes Of High Cortisol, The DUTCH Test & More!, The Little-Known Test That Tells You Everything You Need To Know About Your Metabolism, and 7 Signs Your Cortisol And Adrenals Are Broken.
[00:03:21] James Nestor; Podcast: How to Fix Your Breathing to Improve Your Health.
[00:03:27] Diana Rodgers; Podcast: Kale vs Cow: The Case for Better Meat.
[00:03:50] All the 2021 AHS videos are on YouTube.
[00:06:52] Book: Loneliness: Human Nature and the Need for Social Connection, by John T. Cacioppo.
[00:07:01] Book: Why Zebras Don't Get Ulcers: The Acclaimed Guide to Stress, Stress-Related Diseases, and Coping (Third Edition), by Robert M. Sapolsky.
[00:09:56] Book: The Martian, by Andy Weir.
[00:12:00] Book: The WEIRDest People in the World: How the West Became Psychologically Peculiar and Particularly Prosperous, by Joseph Henrich.
[00:12:25] Recent podcast with Lucy Mailing, PhD: Rewilding the Gut: Restoring Ancestral Diversity to the Microbiome.
[00:13:53] Book: Quiet: The Power of Introverts in a World That Can't Stop Talking, by Susan Cain
[00:18:21] Loneliness is as bad for you as smoking; Study: Dyal, Stephanie R., and Thomas W. Valente. "A systematic review of loneliness and smoking: small effects, big implications." Substance use & misuse 50.13 (2015): 1697-1716.
[00:18:49] Loneliness vs. social isolation.
[00:25:20] Book: Never Eat Alone, Expanded and Updated: And Other Secrets to Success, One Relationship at a Time, by Keith Ferrazzi.
[00:26:39] Mastermind Talks, created by Jayson Gaignard.
[00:27:34] Ben's dinner parties.
[00:33:04] Julian Abel, MD; Book: The Compassion Project: A case for hope and humankindness from the town that beat loneliness; Julian's Podcast: Survival of the Kindest. Listen to Julian's most recent interview on the NBT Podcast.
[00:35:40] Opening yourself up to the messiness of other people.
[00:38:38] Ben’s article on the dopaminergic response while experiencing pain or pleasure with others.
[00:39:40] Book: Friendship in the age of loneliness: An Optimist's Guide to Connection, by Adam Smiley Poswolsky.
[00:42:26] Community events; Realm Church Management Software.
[00:48:23] Ben's expanded spiritual practice.
[00:52:34] Books by Jamie Wheal: Stealing Fire and Recapture the Rapture.
[00:53:13] Book: The Immortality Key: The Secret History of the Religion with No Name, by Brian C. Muraresku.
[01:01:59] Church and the monogamous nuclear family.
[01:11:05] Eye gazing.
[01:14:44] See Ben’s show notes for this recording.
[01:15:52] Join the NBT
How to Get Consistently Good Blood Test Results
Throughout 2021 we’ve had hundreds of people try out our bloodsmart.ai software within the format of our monthly group program. We’ve met clients from all walks of life – some athletes, some not – but most want the same things: to feel better now and to preserve healthspan later. Over the years – and especially more recently after racing was cancelled – my own goals have also shifted from athletic performance, instead landing on what needs to be done to maximise healthspan – that is the period of life spent in good health, free from the chronic diseases and disabilities of ageing. Talking each week to others with the same goals has become a highlight of my work week...
On this podcast, NBT Scientific Director and coach Megan Hall and I are discussing my latest blood chemistry results and bloodsmart.ai report. I was pleased with my results a couple of years ago when my Overall Wellness Score reached a perfect 100. This time around, however, there’s room for improvement, and Megan offers her usual excellent advice.
If you’d like to get a blood test + a bloodsmart.ai report along with a series of group coaching sessions with Megan and me, we can arrange that for you. The coaching sessions take on a format much like this podcast, with individual reports reviewed and advice for a path forward described in detail. Be sure to follow along with this episode with Megan’s detailed outline.
Here’s the outline of this interview with Megan Hall: [00:00:25] Podcasts featuring Brianna Stubbs, PhD: 1, 2, 3, 4.
[00:02:29] Christopher Kelly’s combined bloodsmart.ai report.
[00:02:58] Overall Wellness Score; Horne paper: Anderson, Jeffrey L., et al. "Usefulness of a complete blood count-derived risk score to predict incident mortality in patients with suspected cardiovascular disease." The American journal of cardiology 99.2 (2007): 169-174.
[00:03:25] Health Assessment Questionnaire.
[00:04:36] Why to get a blood test when you're feeling good.
[00:12:21] Wellness Score and PhenoAge; Podcast: How to Measure Your Biological Age, with Megan Hall.
[00:13:54] Individual input markers.
[00:14:42] Podcasts: Why You’re Probably Not Eating Enough Protein (How to Know for Sure), with Megan Hall; Protein vs. Energy for Improved Body Composition and Healthspan, with Ted Naiman, MD; Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease and How to Fight It, with Ben Bikman, PhD.
[00:15:55] Protein requirements: 1.6g protein per Kg of body weight.
[00:17:12] Rhonda Patrick’s podcast with Ashley Mason: Dr. Ashley Mason On Drug-Free Approaches For Treating Depression, Insomnia, And Overeating | Found My Fitness With Dr. Rhonda Patrick.
[00:19:44] Podcast: Blood Chemistry in Athletes, with Tommy Wood, MD, PhD.
[00:21:02] Thorne Multi-Vitamin Elite.
[00:21:54] Supplements Megan is most likely to take: Magnesium and creatine (with Creapure).
[00:24:45] Iron panel and blood donation; DIY therapeutic phlebotomy.
[00:27:17] Podcast on iron overload: Iron overload and the impact it can have on performance and health, with Dr. Tommy Wood; “Bronze Diabetes” paper: ROOT, HOWARD F. "Insulin resistance and bronze diabetes." New England Journal of Medicine 201.5 (1929): 201-206.
[00:28:46] Protein:Energy (PE) Ratio; Book: The PE Diet: Leverage your biology to achieve optimal health, by Ted Naiman.
[00:38:04] Podcast: How to Go Faster and Feel More Energetic By Addressing Anaemia and Increasing Oxygen Deliverability.
[00:43:25] Zinc deficiency makes RBC membranes more fragile; Study: O'Dell, Boyd L., Jimmy D. Browning, and Philip G. Reeves. "Zinc deficiency increases the osmotic fragility of rat erythrocytes." The Journal of nutrition 117.11 (1987): 1883-1889.
[00:45:06] bloodsmart.ai forecasts.
[00:45:45] Previous podcast talking about bloodsmart.ai and forecasts: You Literally Bled for That Data. Now What? and How to Use Biomedical Testing to Find Problems Insid
Christopher Kelly sounds like a nicer, less sarcastic Ricky Gervais
Christopher, host of the Nourish Balance Thrive podcast, highlights all aspects of health, fitness and more in this can’t miss podcast! The host and expert guests offer insightful advice and information that is helpful to anyone that listens!
All my favorite topics 😃
And What an Incredible interviewer!
2. Knowledgeable on the subject
3. Asking the higher-level questions. Not just reading the listener's mind, but going one step further
4. Fearless pushback. I never get the sense that he's "backing down" or disengaging, but also never detect aggression or condescension.
5. Great energy, tone, vibe.
10 stars! ⭐️ ⭐️ ⭐️ ⭐️ ⭐️ ⭐️ ⭐️ ⭐️ ⭐️ ⭐️