100 episodes

Life is complicated. Fitness, nutrition, education, curiosity, grit, and community support all play a role in our long term happiness and health.

Simply Health ME Emmy Liscord, MD and Peter Spiegel M.Ed

    • Health & Fitness
    • 4.7 • 23 Ratings

Life is complicated. Fitness, nutrition, education, curiosity, grit, and community support all play a role in our long term happiness and health.

    Simply Health ME E99 - Dr. Sam Madore DO

    Simply Health ME E99 - Dr. Sam Madore DO

    Help support the podcast by becoming a patron on Patreon! 

    Finally got a chance to sit down with Dr. Sam Madore of Weightloss207.com. This episode is perfect for Maine residents to listen to and hear his approach to wellness.

    • 53 min
    Simply Health ME E98 - Interview with Sleep Coach Martha Lewis

    Simply Health ME E98 - Interview with Sleep Coach Martha Lewis

    Please consider donating to our Patreon and support keeping the show free from advertisements:  

    In this episode we chat with sleep consultant/coach Martha Lewis. Her website, https://www.thecompletesleepsolution.com/ is where she helps people combat some of the issues we all face when trying to rectify our sleep. 

    It was a fun conversation and she echoed quite a bit of what Emmy and I talk about constantly on the show on the importance of prioritizing sleep. 

    Enjoy!

    • 44 min
    Simply Health ME E97 - Feasting

    Simply Health ME E97 - Feasting

    Feasting 


    What is “feasting”? The refeeding process after a deliberate period of not eating (fasting). 


    What is “re-feeding syndrome”


    Refeeding syndrome has been defined as the “potentially fatal shifts in fluids and electrolytes that may occur individuals with prolonged malnutrition (mainly low phosphorus)  Refeeding problems can happen once food is given, particularly carbohydrate-containing foods. During the refeeding period, insulin and other hormones are activated. This causes electrolyte shifts.  (phosphorus, potassium, calcium and magnesium) Avoid by not fasting if you're malnourished. Very long fasts should be have doctors supervision for slow introduction of food. 


    Why is refeeding so important? Autophagy happens during fasting and in order to replenish those expunged damaged proteins et al, you need nutrients(material) to rebuild new, healthy cells and tissue. **Some could argue that refeeding is even more important than fasting.**


     


    What are the most nutrient dense foods to refeed with? Vegan options?


    Liver

    Salmon

    Eggs

    Avocado

    Sauerkraut (highest source of vitamin C)

    Oysters

    Spinach

    Seaweed

    Steak

    Mushrooms

    Sardines

    almonds


     


     


    Bioavailability of animal foods vs plants - be aware. 


    Be careful of RDA. It's the minimum to prevent disease not optimize health. Protein is a great example


    Side effects of breaking a fast incorrectly for your body


    Abdominal pain, diarrhea, nausea,


    Suggestions


    Avoid highly glycemic foods (they can pull water into GI tract and cause diarrhea - this is called “early dumping syndrome”. Late dumping syndrome relates to huge insulin spike after huge glucose load and low blood sugar after the meal. 


    SXS: abd pain, nausea, weak, dizzy


     


    More on Nutrient Density check out Chris Mastrjohn phD


    https://www.biohackerslab.com/ep90-dr-chris-masterjohn/


    https://chrismasterjohnphd.com/what-chrismasterjohn-does/2018/06/22/what-i-eat/


    https://www.nutritionadvance.com/most-nutrient-dense-foods-in-the-world/?fbclid=IwAR3r-pgTE-jdZPXZvWIupE9jQ-z9ASs04BsysaLZvNdDljCAl569vmPmXWs


    https://www.dietdoctor.com/fasting-and-re-feeding-syndrome


     

    • 29 min
    Simply Health ME E96 Mitochondrial Health

    Simply Health ME E96 Mitochondrial Health

    Mitochondrial Health E96


    What is the mitochondria of the cell and why is it important?


    The “powerhouse of the cell”. Mitochondria are in each cell. The mitochondria take energy like glucose, fatty acids, amino acids and convert that into ATP (adenosine triphosphate) which then powers your cells 


    Cells make up tissues, tissues make up organs, you are organs wrapped up in skin. If you have dysfunction of your mitochondria it affects your whole body. Most chronic disease (maybe all?) have a degree of mitochondrial dysfunction which may be why many disease have fatigue as one of their many symptoms. 


    How your body handles stress in the environment may be largely related to the mitochondria health. Some stressors are good and strength the mitochondria but if too much (chronic) over time that can lead to mitochondrial dysfunction i.e fatigue / disease / aging  etc. 


    The more mitochondria you have and the healthier that mitochondria are the more able you are to be resilience (preventing you from disease / obesity / aging etc. ) 


    http://www.biology4kids.com/files/cell_mito.html


    What are some things in our environment that affect our mitochondrial health?


    Negative environmental factors




     


    Aging!!! 


     


    Dec number

    DNA mutation

    Change of structure

    Decrease autophagy

    Increase in oxidative damageDecrease in antioxidants





    Not enough mitochondrial stimulation (good stress - hormesis)We are too DAMN LAZY AND COMFORTABLE



    Positive environmental factorsExercise (best)

    Cold shock therapy

    Heat shock therapy (SAUNA) 

    Intermittent Hypoxic Training (a type of breathing exercise)

    Nutritional variation






    More on Hormesis


    Your cell is stressed. 


    Transient burst of oxygen reactive species to cell. Cell’s anti-oxidant system is up regulated and gets stronger. (this is kind of like vaccinations - a little infection teaching the immune system how to fight a bigger infection)


    Autophagy is increased which stimulates your cell to repair damaged and dysfunctional parts. Making the cell stronger. 


    There are other pathways stimulated as well but don't want to get into the weeds. You get the point


    Hormesis leads to greater number of mitochondria and stronger mitochondria. Sometimes doubling the number in the cell. More energy - less fatigue!


    https://www.ncbi.nlm.nih.gov/pubmed/31178772


    https://www.sciencedirect.com/science/article/pii/S1567724913002390


    https://www.ncbi.nlm.nih.gov/pubmed/28357237


    https://www.medicalnewstoday.com/articles/316229.php


    https://www.ncbi.nlm.nih.gov/pubmed/18480142


    https://www.ncbi.nlm.nih.gov/pubmed/17964227

    • 37 min
    Simply Health ME E95 - Dr. Don Dworek DO

    Simply Health ME E95 - Dr. Don Dworek DO

    In this episode we chatted with Neurologist Dr. Don Dworek about lifestyle changes as related to headaches (including migraines!!). We were so thankful that he took the time out of his day to speak with us and hope you get as much from the conversation that we did. 

    • 51 min
    Simply Health ME E94 - Grand Rounds with Dr. Emory Liscord & Dr. Samuel Madore

    Simply Health ME E94 - Grand Rounds with Dr. Emory Liscord & Dr. Samuel Madore

    Help support the podcast by becoming a patron on Patreon! 




    Dr. Emory Liscord MD, and Dr. Samuel Madore DO present Grand Rounds on the topics of sleep and Time Restricted Feeding (TRE) as they relate to weight loss.

    The talk is titled: "Beyond the Basics: Further Considerations for Weight Loss"

    Help spread the word by sharing on social media and writing a review on your favorite podcast platform!

    • 51 min

Customer Reviews

4.7 out of 5
23 Ratings

23 Ratings

Lifemorejoyful ,

Always looking forward to a new episode

I love this podcast. Each time I see a new episode I am thrilled. The episodes are very informative and complex information is explained clearly.

trrrcbbhyfccjkkk ,

Awesome

Very educational and fun to listen to

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