386 episodes

The Nourish Balance Thrive podcast is designed to help you perform better. Christopher Kelly & Megan Hall, your hosts, are co-founder and Scientific Director at 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.

Nourish Balance Thrive Christopher Kelly

    • Health & Fitness
    • 4.7 • 256 Ratings

The Nourish Balance Thrive podcast is designed to help you perform better. Christopher Kelly & Megan Hall, your hosts, are co-founder and Scientific Director at 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.

    How to Fix Chronic Low Back Pain

    How to Fix Chronic Low Back Pain

    We’re continuing the conversation this week with Greg Potter, PhD., but with a plot twist. We’ve had Greg on the podcast many times discussing all facets of sleep and circadian biology, but today the topic is low back pain.  Greg has had personal experience with this problem since the age of 12 and has devoted extensive time and effort to researching and trying various treatment methods to find relief for himself and his coaching clients. He’s quick to admit he’s not an expert in low back pain, but it’s clear he’s well-versed on the topic.
    Greg thoroughly examines low back pain in this podcast, including causes, treatments, and scientifically-validated approaches for relieving chronic discomfort. He discusses time-tested treatments and cutting-edge options, including therapies, exercises, and supplements. He also recalls the book that started his healing journey and the best ways to give your back a break during daily movement and activities.
    Here’s the outline of this episode with Greg Potter:  [00:00:10] Health Optimisation Summit.
    [00:00:44] Podcasts: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health, with Satchin Panda, PhD; Kale vs Cow: The Case for Better Meat, with Diana Rodgers, RD.
    [00:01:53] Stuart McGill on HumanOS podcast: How to Avoid or Improve Back Pain Podcast with Stuart McGill
    [00:02:14] Greg on STEM-talk Podcast: Episode 136: Greg Potter Talks About Circadian Biology and the Importance of Sleep.
    [00:02:31] Greg's history with back pain.
    [00:03:07] Book: Low Back Disorders: Evidence-Based Prevention and Rehabilitation Third Edition, by Stuart McGill.
    [00:07:05] Chronic back pain: prevalence and costs to society.
    [00:09:42] Causes and types of lower back pain.
    [00:18:53] Sports that increase risk of back pain.
    [00:21:11] Physical Therapist Zac Cupples; Podcasts: Movement Analysis and Breathing Strategies for Pain Relief and Improved Performance and Airway Dentistry: What to Do When You Don’t Breathe Right At Night.
    [00:22:18] Podcasts with Mike T. Nelson: 1, 2, 3, 4, 5 and Ben House: 1, 2.
    [00:22:18] Prevalence of spinal stenosis without symptoms; Review: Deer, Timothy, et al. "A review of lumbar spinal stenosis with intermittent neurogenic claudication: disease and diagnosis." Pain medicine 20.Supplement_2 (2019): S32-S44.​
    [00:23:29] Spinal degeneration with no symptoms, by age; Study: Brinjikji, Waleed, et al. "Systematic literature review of imaging features of spinal degeneration in asymptomatic populations." American journal of neuroradiology 36.4 (2015): 811-816.
    [00:24:02] Nociplastic (nonspecific) pain.
    [00:26:29] Psychological causes for pain.
    [00:27:34] Lorimer Moseley on YouTube.
    [00:28:51] Certified Strength and Conditioning Specialist, Zach Moore; Podcasts featuring Zach: Overcoming Adversity and Strength Coaching and Health Fundamentals: Movement and Exercise.
    [00:33:36] Rates of low back pain in traditional cultures and early human species.
    [00:37:13] 2015 study: Plomp, Kimberly A., et al. "The ancestral shape hypothesis: an evolutionary explanation for the occurrence of intervertebral disc herniation in humans." BMC evolutionary biology 15.1 (2015): 1-10.
    [00:38:53] Difficulties in assessing and treating back pain.
    [00:43:51] Stuart McGill; Backfit Pro.
    [00:44:47] Abel Romero; Podcast: How to Avoid Chronic Pain, Improve Mobility and Feel 100% Confident in Your Lifting.
    [00:46:11] Spine hygiene (i.e., how to give your lower back a break); moving well and often.
    [00:50:53] Building spine stability.
    [00:51:56] Stuart McGill's Big 3 Exercises.
    [00:54:14] Bracing your spine when lifting things.
    [01:02:06] Bracing with breath: Valsalva maneuver.
    [01:03:22] Treatments that intervene with pain at the brain level.
    [01:05:58] Mindfulness Based Stress Reduction (MBSR) vs Cognitive Behavioral Therapy (CBT) for low back pain; Study: Cherkin, Daniel C., et al. "Effect of mindfulness-based stress re

    • 1 hr 35 min
    The Flex Diet: Using Metabolic Flexibility to Improve Body Composition Goals, Health, and Performance

    The Flex Diet: Using Metabolic Flexibility to Improve Body Composition Goals, Health, and Performance

    With us this week is Extreme Human Performance Specialist Mike T Nelson, PhD. Mike has spent 13+ years working with clients, focusing on how to properly condition the body to burn fat and become stronger, more flexible, and healthier. He’s been called in to share his techniques with top government agencies, universities and colleges, fitness organizations and fanatics. The strategies he’s developed and the results Mike generates for his clients have been featured in international magazines, in scientific publications, and on websites across the globe.
    Today Mike joins Megan Hall to talk about the power and practicality of using metabolic flexibility to achieve exceptional body composition, health, and performance. Mike talks about the surprising psychological factors that go into designing a personalized diet and the system he’s developed that works with the freedom-craving, flexible nature of your typical human. His system is called the Flex Diet, and it combines the science of metabolic flexibility with the autonomy of choose-your-own-adventure interventions to keep clients motivated, consistent, and inspired to take on their next challenge.
    If you’re a trainer or health practitioner who values flexibility, Mike is running a rare special offer this week on his Flex Diet Certification Course.
    Here’s the outline of this episode with Mike T Nelson: [00:00:35] Previous podcasts featuring Dr. Mike T. Nelson: 1, 2, 3, 4, 5.
    [00:01:03] The psychology of behavior change: Why an intervention might look good on paper but not work in real life.
    [00:08:21] The Flex Diet: What it is, how it came about. 
    [00:13:12] Problems with relying on fat for fuel.
    [00:16:38] Fuel used during exercise; Studies: 1. Goedecke, Julia H., et al. "Determinants of the variability in respiratory exchange ratio at rest and during exercise in trained athletes." American Journal of Physiology-Endocrinology And Metabolism 279.6 (2000): E1325-E1334. 2. Helge, J. W., et al. "Interrelationships between muscle fibre type, substrate oxidation and body fat." International journal of obesity 23.9 (1999): 986-991. 3. Nelson MT, Biltz GR, Dengel DR. Repeatability of Respiratory Exchange Ratio Time Series Analysis. J Strength Cond Res. 2015 Sep;29(9):2550-8
    [00:18:21] Ketogenic diets and fasting.
    [00:19:39] Book: Eat Stop Eat: Intermittent Fasting for Health and Weight Loss, by Brad Pilon.
    [00:21:31] How to know if you're metabolically flexible.
    [00:23:09] Lumen CO2 sensor.
    [00:28:56] Tips for fasting with different end goals.
    [00:30:02] Protein synthesis study: Horstman, Astrid MH, et al. "The muscle protein synthetic response to whey protein ingestion is greater in middle-aged women compared with men." The Journal of Clinical Endocrinology & Metabolism 104.4 (2019): 994-1004.
    [00:34:14] Using HRV to assess stress; Who shouldn't fast.
    [00:35:18] Psychological benefits for fasting.
    [00:37:35] Differences between men and women regarding metabolic flexibility.
    [00:42:54] Dr. Ben House; Podcasts with Ben: How to Manage Testosterone and Estrogen in Athletes, and Ben House, PhD on Strength Training: a Discussion at the Flō Retreat Center in Costa Rica.
    [00:43:58] How many carbs? How much fat?
    [00:46:24] Overfeeding and changes in Nonexercise Activity Thermogenesis (NEAT); Study: Levine, James A., Norman L. Eberhardt, and Michael D. Jensen. "Role of nonexercise activity thermogenesis in resistance to fat gain in humans." Science 283.5399 (1999): 212-214.
    [00:47:50] Enroll in the Flex Diet Certification Course.

    • 51 min
    Health Fundamentals: Nutrition

    Health Fundamentals: Nutrition

    Good nutrition is essential for optimal health, performance and quality of life. Unfortunately, the standard American diet is deficient in many essential nutrients, and at the same time is loaded with toxic ingredients known to cause serious health problems. Making matters worse, doctors rarely test for nutrient deficiencies, which are often at the root of their patients’ complaints. The end result is a population marked by difficulties attaining or maintaining a state of good health and optimal performance.
    Today we’re rounding out our Health Fundamentals Series with a fourth instalment, this time on the topic of nutrition. NBT coaches Megan Hall and Zach Moore discuss why what you eat deserves your time and attention, and the best practical strategies to ensure you’re getting the nutrition you need from your diet. They talk about the best foods to consume, how many meals to eat and the best time of the day to eat them, and how to avoid the most common nutritional deficiencies. They also discuss the best way to get started so you don’t get overwhelmed and quit before seeing the benefits of a good diet.
    Here’s the outline of this episode with Megan Hall and Zach Moore: For all the details, be sure to follow along with Megan’s Outline for this podcast.

    [00:00:09] First 3 Health Fundamentals Podcasts: 1, 2, 3.
    [00:01:27] Why we should care about what we eat.
    [00:03:15] Top dietary interventions to focus on.
    [00:05:37] Optimal protein intake.
    [00:08:25] Protein leverage hypothesis.
    [00:12:30] Plant-based vs. animal-based protein sources.
    [00:15:37] Collagen peptides vs. whey protein supplementation for muscle protein synthesis; Study: Oikawa, Sara Y., et al. "Whey protein but not collagen peptides stimulate acute and longer-term muscle protein synthesis with and without resistance exercise in healthy older women: a randomized controlled trial." The American journal of clinical nutrition 111.3 (2020): 708-718.
    [00:16:52] Branch Chain Amino Acids (BCAAs).
    [00:17:26] Avoiding junk/processed acellular carbohydrates and industrial seed oils.
    [00:19:27] Focusing on nutrient density; common nutrient deficiencies (calcium, choline, vitamin A, k2, zinc, magnesium, iodine).
    [00:26:34] Tolerating organ meats.
    [00:28:16] Organ meat blended with ground beef; Nose to Tail, Force of Nature, US Wellness Meats.
    [00:31:48] Environmental Working Group (EWG)'s Dirty Dozen.
    [00:32:03] Meal number and timing.
    [00:32:54] Time restricted eating (limited eating window).
    [00:34:08] One meal a day (OMAD).
    [00:40:36] Personalizing a diet for you.
    [00:40:51] Macronutrients.
    [00:44:10] Fiber; soluble vs. insoluble fiber.
    [00:45:24] Polyphenols.
    [00:46:12] Elimination diets.
    [00:50:42] Troubleshooting.
    [00:50:52] Digestive distress, during or after meals.
    [00:51:38] Improving body composition.
    [00:54:06] Managing sugar cravings.
    [00:55:06] Gretchen Rubin; Article: When Facing a Strong Temptation, Are You an “Abstainer” Like Me, or a “Moderator?”
    [00:55:52] Addressing under-eating; Relative Energy Deficiency in Sport (RED-S).
    [01:00:50] Getting started making dietary changes.
    [01:02:49] Nourishbalancethrive.com; Book a free 15-minute starter session.

    • 1 hr 5 min
    How to Get the Right Kind of Light

    How to Get the Right Kind of Light

    Back on the podcast, today is sleep, nutrition, and metabolism expert, Greg Potter, PhD. Through his academic research, public speaking, consulting and writing, Greg empowers people to make simple and sustainable lifestyle changes that add years to their lives and life to their years. His work has been featured in dozens of international media outlets, including Reuters, TIME, and The Washington Post, and he regularly contributes to popular websites, blogs, and podcasts.
    In this podcast, Greg is talking about light, including the importance of getting out in the sun and also modern problems with artificial light. He discusses the impact of light on the circadian system along with up-to-date recommendations related to light hygiene. We discuss practical tips for reducing light at night (not all of which involve putting away your device), and why not getting the right kind of light might be keeping you from achieving your body composition goals.
    Here’s the outline of this episode with Greg Potter:  [00:02:14] Wellics Corporate Wellness Software.
    [00:06:49] The importance of light.
    [00:08:30] The introduction of electric light.
    [00:09:55] myLuxRecorder (Satchin Panda's app, no longer available); Podcast: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health, with Satchin Panda.
    [00:10:37] How light influences the circadian system.
    [00:15:34] Consensus paper with recommendations related to light hygiene; Study: Brown, Timothy M., et al. "Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults." PLoS biology 20.3 (2022): e3001571.
    [00:19:13] Practical tips for reducing light at night.
    [00:22:44] Increasing prevalence of myopia.
    [00:23:46] Podcast: Getting Stronger, with Todd Becker.
    [00:26:01] Vitamin D synthesis; Podcast: The Pleiotropic Effects of Sunlight, with Megan Hall.
    [00:26:15] Effects of light on mood and cognition.
    [00:27:24] Effect of light exposure patterns on cognitive performance; Study: Grant, Leilah K., et al. "Daytime exposure to short wavelength-enriched light improves cognitive performance in sleep-restricted college-aged adults." Frontiers in neurology (2021): 197.
    [00:28:14] Effects of light on metabolic health.
    [00:28:20] Dan Pardi podcast featuring Peter Light: Sunlight And Fat Metabolism: A New Discovery.
    [00:28:52] Effect of bright and dim light on metabolism (Netherlands); Study: Harmsen, Jan-Frieder, et al. "The influence of bright and dim light on substrate metabolism, energy expenditure and thermoregulation in insulin-resistant individuals depends on time of day." Diabetologia 65.4 (2022): 721-732.
    [00:30:53] Effects of light on skin and immune function.
    [00:31:57] Highlights #15 (topics: Sun avoidance & exposure, increasing testosterone, Robert Sapolsky).
    [00:35:14] Skyglow.
    [00:36:48] Light at night and endocrine disruption.
    [00:37:45] Light at night and quality/duration of sleep.
    [00:38:19] Blue light in the evening interferes with sleep homeostasis; Study: Cajochen, Christian, et al. "Evidence that homeostatic sleep regulation depends on ambient lighting conditions during wakefulness." Clocks & Sleep 1.4 (2019): 517-531.
    [00:38:53] Effects of light at night on sympathetic nervous system/cortisol; Study: Rahman, Shadab A., et al. "Characterizing the temporal dynamics of melatonin and cortisol changes in response to nocturnal light exposure." Scientific reports 9.1 (2019): 1-12.
    [00:39:26] Effects of light at night on heart rate, HRV, insulin resistance; Study: Mason, Ivy C., et al. "Light exposure during sleep impairs cardiometabolic function." Proceedings of the National Academy of Sciences 119.12 (2022): e2113290119.
    [00:41:34] Effects of moon phases on sleep; Study: Casiraghi, Leandro, et al. "Moonstruck sleep: Synchronization of human sleep with the moon cycle under field conditions." Science advances 7.5 (2021): eabe0465.
    [00:45:40] Effects

    • 1 hr 41 min
    Targeting the Gut for Immune System Health

    Targeting the Gut for Immune System Health

    Back on the podcast today is Steven Wright, the man behind Healthy Gut, a cutting-edge supplement line devoted to helping those suffering with persistent GI problems. After being diagnosed with IBS by several doctors, Steven found relief from his own gut health problems by following the Specific Carbohydrate Diet, and then spent years coaching others to do the same. His goal continues to be providing solutions for effective digestion, nutrient absorption, and microbiome balance.
    Today Steven is talking about targeting the gut for the purpose of optimising immune health. He discusses what to look for in a probiotic supplement, and explains how paraprobiotics are now being used to improve gut function. He describes some of the specific probiotic strains that have been found to modulate immune response, soothe rashes and improve exercise performance - and where you can find them. Steven also offers some of his best tips for supporting immune health and managing stress with nutrition.
    Here’s the outline of this episode with Steven Wright: [00:00:07] Steve's previous NBT podcast: How to Stop Suffering and Restore Your Gut to Health.
    [00:00:26] How Steven connected supporting the immune system through the gut.
    [00:03:25] 5 different immune misfires (scroll down page).
    [00:06:05] Innate vs. adaptive immune system.
    [00:09:02] Leaky gut and its role in autoimmunity.
    [00:09:45] Alessio Fassano, MD; Study: Fasano, Alessio, and Terez Shea-Donohue. "Mechanisms of disease: the role of intestinal barrier function in the pathogenesis of gastrointestinal autoimmune diseases." Nature clinical practice Gastroenterology & hepatology 2.9 (2005): 416-422.
    [00:16:06] Histamine intolerance and Mast Cell Activation Syndrome (MCAS).
    [00:18:19] Effect of butyrate on mast cells.
    [00:20:34] Paraprobiotics (heat-killed probiotics) vs. typical probiotics.
    [00:25:09] Importance of probiotic strain and concentration.
    [00:27:26] Probiotics found in HoloImmune; Lactococcus lactis JCM 5805 (Immuse ®, also called LC-Plasma in the literature).
    [00:30:31] Lactobacillus plantarum L-137 (Immuno-LP20 ®).
    [00:31:50] Lactobacillus acidophilus strain L-92.
    [00:34:49] 1-year study on LP20: Nakai, Hiroko, et al. "Safety and efficacy of using heat-killed Lactobacillus plantarum L-137: High-dose and long-term use effects on immune-related safety and intestinal bacterial flora." Journal of Immunotoxicology 18.1 (2021): 127-135.
    [00:34:49] Immuse ® - studied at 250mg; Study: Kato, Yukiko, et al. "Safety evaluation of excessive intake of Lactococcus lactis Subsp. lactis JCM 5805: A randomized, double-blind, placebo-controlled, parallel-group trial." Food and Nutrition Sciences 9.04 (2018): 403.
    [00:37:07] Beta glucans for boosting Secretory IgA (SIgA).
    [00:41:20] Best interventions for gut and immune health.
    [00:45:20] Tips for optimizing nutritional status: Track your food, get a continuous glucose monitor, monitor vitamin D status.
    [00:45:30] Managing stress with nutritional and gut support.
    [00:48:06] Boosting butyrate: Tributyrin and L. rhamnosus GG.
    [00:48:43] HealthyGut.com - new customers use coupon code NOURISH15 to save $15.

    • 51 min
    Health Fundamentals: Movement and Exercise

    Health Fundamentals: Movement and Exercise

    The beneficial role of physical movement and exercise in daily life is one of the few things we can all agree on. Extensive research points to movement as essential for living a long and healthy life. It helps keep our bodies strong, flexible, and mobile and helps maintain cognitive health as we age. So what kind of exercise should you be doing and how much should you train? If you have limited time and energy, what type of movement should be prioritized?
    Today for the third instalment of our Health Fundamentals series, Coach Megan Hall is talking with NBT Head of Strength and Conditioning Zach Moore about movement and exercise. They discuss why it's important for you to be moving regularly, and describe ways to increase movement throughout your day. Zach stresses the importance of strength training: why it should be the foundation of your workout and the 3 simple movements you can use to get started. They also discuss recovery, balance, flexibility, and mobility.
    To get all the details and studies supporting the information in this podcast, be sure to follow along with Megan's outline for this episode.
    Here’s the outline of this episode with Megan Hall and Zach Moore: [00:00:21] Health Fundamentals Series Part 1: Health Fundamentals: How to Get Great Sleep and Part 2: Health Fundamentals: Stress and Hormesis.
    [00:01:01] Non-exercise Activity Thermogenesis (NEAT).
    [00:02:36] How to increase NEAT throughout the day.
    [00:08:11] Strength training - why it's important.
    [00:10:47] How to start strength training.
    [00:13:40] How much and how often to train.
    [00:16:40] Compound vs isolation movements.
    [00:18:39] Strength training for endurance athletes.
    [00:20:41] Straight bar vs. hex/trap bar for deadlifts.
    [00:22:41] Rest periods during resistance exercise.
    [00:24:43] Endurance exercise and why it's important.
    [00:25:56] How much endurance exercise is enough for health effects.
    [00:28:09] Zach's recommendations for prioritizing movement types.
    [00:29:04] How to measure effort during cardio; The MAF Method.
    [00:36:01] Recreational/team sports.
    [00:36:34] Recovery.
    [00:36:59] Delayed onset muscle soreness (DOMS) and active recovery.
    [00:41:26] Interference effect, and how to minimize it.
    [00:46:10] Balance, flexibility, and mobility - why they're important.
    [00:47:44] Resistance training is mobility training.
    [00:50:01] Structural limitations.
    [00:54:29] Summing up.
    [00:58:10] NBT website, Set up a free 15-min call with one of our coaches.

    • 1 hr

Customer Reviews

4.7 out of 5
256 Ratings

256 Ratings

EricWitmer ,

Super engaging.

Love this show and all the topics. Total binge fest. Easy to digest. Kudos!

Michael Stookey ,

Great accent

Christopher Kelly sounds like a nicer, less sarcastic Ricky Gervais

EricaBushwell ,

Awesome podcast!

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!

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