#104 Dr. Ben Bikman: How To Reverse Insulin Resistance Through Diet, Exercise, & Sleep

Found My Fitness - Rhonda Patrick Key Takeaways  To some degree, insulin resistance is a common root cause for most chronic diseases A low-carb diet may offer a metabolic advantage by reducing insulin levels, which enhances metabolic flexibility and improves energy regulationFat tissue has a much higher metabolic rate when insulin levels are lowSince there is much more metabolic uncoupling, the body’s engine revs up to burn energy just to create heat   How to reverse a diabetes diagnosis in 90 days Control carbs – focus on whole fruits and vegetables, limiting sugary or starchy choices like bananas, pineapples, and mangoes Prioritize protein and do not fear fat – eat protein-rich foods regularly, and do not worry too much about naturally occurring fats Time meals and exercise – Eat more calories earlier in the day, avoid late-night eating, and take short walks after your biggest meals to reduce blood sugar spikesEating an evening snack spikes your blood sugar and ramps up the sympathetic nervous system, thus increasing body temperature and increasing the likelihood of insomnia and poor sleep; so do not eat within the 3-4 hours before bed Muscle is a great glucose consumer: The more muscle you have, the more metabolic wiggle room you have because muscle serves as a glucose sink Blood-sugar-lowering supplements that work:magnesium,alpha lipoic acid (ALA),berberine, andapple cider vinegar Eating too much linoleic acid (from seed oils) can lead to the production of a toxic substance (4H&E) that prevents your body from creating new small fat cells, and instead forces existing fat cells to just swell upConcerning GLP-1 dosing, caution is warranted; it is probably better to microdose these powerful drugs and think of them as short-term behavioral modification tools instead of lifelong prescriptions  The top biomarkers to measure to determine metabolic health and aging:(1) fasting insulin; want below 6 µIU/mL), (2) Triglyceride-to-HDL ratio; want ratio under 1.5, and (3) Uric acid; want lower levels generallyLower your insulin by starting with tomorrow’s breakfast: Either fast through breakfast and drink coffee, tea, or yerba mateOr if you do want to eat, then choose low-glycemic-load vegetables and berries, and consume more protein and fat  Do whatever you can to keep your insulin in check for as long as possible throughout the day; the longer the insulin is low, the more you will improve your insulin sensitivity Read the full notes @ podcastnotes.org Get access to 130 episodes of my premium podcast, The Aliquot, as a FoundMyFitness Premium Member Insulin resistance silently shapes the trajectory of nearly every major chronic disease, yet it's often overlooked until blood sugar abnormalities become obvious. In this episode, Dr. Ben Bikman exposes the dietary culprits that drive metabolic dysfunction and highlights actionable, evidence-based tactics for improving metabolic health. Ben also addresses pressing questions about popular weight loss medications like Ozempic and other GLP-1 agonists: Are they groundbreaking solutions, or shortcuts with hidden metabolic consequences? Timestamps: (0:00) Introduction (4:51) Can you be insulin resistant with normal glucose levels? (8:30) Can glucose monitors detect hidden insulin resistance? (10:01) What your skin reveals about insulin resistance (11:25) Why is insulin resistance behind so many chronic diseases? (15:46) Does obesity cause insulin resistance—or vice versa? (22:38) Insulin’s surprising roles beyond blood sugar control (23:36) What’s driving weight gain—insulin or calories? (30:30) Do saturated fats cause insulin resistance? (37:02) Why refined carbs amplify risks from saturated fat (40:04) Fructose vs. refined sugar—which spikes insulin more? (41:01) High-carb vs. keto—which diet controls hunger better? (45:27) Why low-carb diets might provide a metabolic advantage (47:36) Does exercise give you metabolic ‘wiggle room’? (52:00) Why strength training beats cardio for insulin sensitivity (54:03) Should you lower insulin before cutting calories? (57:12) Does meal frequency drive insulin resistance? (1:00:32) Is nighttime snacking giving you insomnia? (1:02:24) Can a sugary breakfast lead to overeating later? (1:07:19) Does late-night eating disrupt sleep more than blue light? (1:08:59) Can one bad night’s sleep trigger insulin resistance? (1:12:23) Can air pollution cause weight gain? (1:16:15) Vaping vs. smoking—which is worse for metabolic health? (1:17:40) Can statins and antidepressants trigger weight gain? (1:20:22) How to reverse insulin resistance in 90 days (1:26:59) Does apple cider vinegar really lower blood sugar? (1:30:54) Ketone supplements—are the metabolic benefits real? (1:36:34) Why some ethnicities get diabetes without obesity (1:44:28) How oversized fat cells trigger metabolic chaos (1:49:28) Do seed oils silently promote insulin resistance? (1:52:44) Seed oils—always harmful or only when heated? (1:58:35) Fat, muscle, or liver—where does insulin resistance start? (2:04:21) Do fat cells shrink or disappear with weight loss? (2:07:05) Are shrunken fat cells still insulin resistant? (2:08:15) Can exercise and cold therapy specifically shrink visceral fat? (2:09:40) Injecting insulin for muscle—are the risks worth it? (2:12:45) Are drugs like Ozempic a shortcut or solution for obesity? (2:19:12) Are current GLP-1 agonist doses too high? (2:20:02) Microdosing GLP-1 drugs—a solution for carb cravings? (2:26:01) Do these medications cause muscle loss—or is it poor nutrition? (2:28:30) Do GLP-1 agonist benefits extend beyond weight loss? (2:30:41) Could these treatments actually promote longevity? (2:36:12) The dark side of GLP-1 drugs—can they trigger depression? (2:39:31) Insulin vs. glucose—what really drives accelerated aging? (2:44:34) How high glucose levels damage cells—from glycolysis to sorbitol (2:46:40) How insulin shuts down your body’s stress defenses (2:51:15) Which biomarkers best predict biological aging? (2:55:05) One simple breakfast change to lower insulin (2:57:19) Does eating dinner early improve insulin sensitivity? Show notes, transcript, and summary are available by clicking here Watch this episode on YouTube

The Matt Walker Podcast✓Claim Key Takeaways  For every new time zone that you cross, it takes approximately one day for your body to acclimate The difference between circadian rhythm and chronotype: Circadian rhythm is your body’s internal 24-hour clock that regulates biological processes, while chronotype is your natural preference for when you feel most alert or sleepy within that rhythmTop sleep tips from the episode:Maintain the same sleep schedule on weekdays and weekendsGo to bed and wake up at the same time, or at least within a 30 min windowReduce effects of jet-lag by taking pre-flight, in-flight, and post-flight measuresKnow your chronotype so you can performance-peak at desired times Over 40 NFL seasons from 1970-2011, during night match-ups, the West coast team was two-fold more likely to beat the East coast team This is due to the West coast team’s circadian advantage over the East teamLeverage “Sleep Loading”: Before going into a high-stress period or an acute period in which you will be sleeping less, increase your sleep duration in the several days leading up the period of anticipated sleep-loss or higher-stress While it is difficult to “pay back” sleep debt after-the-fact, it appears that you can build up “sleep credit” by front-loading sleep ahead of anticipated periods of high stress and sleep-lossTaking a hot shower or bath 90 minutes before bed can dramatically improve your sleep quality A study conducted using the NBA schedule was able to predict game outcomes with 76-86% accuracy based on travel-induced fatigue criteria – completely independent of strength of team Use the nappuccino to boost alertness and performance: Consume your favorite caffeinated beverage, immediately take a 20-30 minute power nap, then wake up when your alarm goes off and you will be in a heightened state of alertness Read the full notes @ podcastnotes.orgDr. Cheri Mah returns to the podcast today to explore a few different topics including how circadian rhythms shape athletic performance. She notes that these 24-hour cycles regulate sleep, hormones, and core temperature, with peak physical capacity often occurring between 4-8 pm—when many world records are set. Dr. Mah also discusses chronotypes, showing how tailoring training to one’s natural rhythm can enhance results. She reveals research on circadian disruption in sports, notably how West Coast NFL teams outperform East Coast teams in night games due to a three-hour body clock advantage. The episode also covers jet lag strategies, sleep loading, and managing fatigue, making it a must-listen not just for athletes and high performers, but truly for us all. Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.Matt is only too happy to share the fact that launching his sleep-related merchandise sales was incredibly smooth, thanks to show sponsor Shopify and their integrated sales and inventory system. And now, just for you,  Shopify is generously offering an exclusive trial at shopify.com/mattwalker. Whether it's online or in-person sales, Shopify simplifies it all. So, be sure to stop in at shopify.com/mattwalker to start your exclusive journey now! One of our sponsors this week is the biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders at drinklmnt.com/mattwalker. LMNT is an electrolyte sports drink that I can get behind - it's created from the basis of science, and it has no sugar, no coloring, and no artificial ingredients – all qualities that are so important to maintaining your blood biochemical balance. If you want to give LMNT a try, just head on over to drinklmnt.com/mattwalker and get your eight free samples with your first purchase. Another great sponsor of the show is AG1, a comprehensive nutritional drink trusted by thousands worldwide, including Matt! For nearly four years and counting, he has relied on AG1 to fuel his post-workout routine with its powerhouse blend of over 75 essential minerals, vitamins, probiotics, and prebiotics, meticulously crafted to support your daily nutritional needs. AG1 is registered and approved by the Therapeutic Goods Administration, boasting GMP badges for quality assurance. As a special offer for our listeners, when you try AG1, you'll receive a complimentary one-year supply of both Vitamin D and K2, and with your first subscription, you'll also receive five free AG1 travel packs! Visit AG1 to explore AG1's range of offerings and claim your exclusive offer.Matt: Instagram @drmattwalker or on X @sleepdiplomatYouTube https://www.youtube.com/@sleepdiplomatmattwalker9299Connect with Dr. Mah: https://www.drcherimah.com/ or https://linktr.ee/drcherimahCaffeine Nap Episode: https://podcasts.apple.com/us/podcast/58-caffeine-nap/id1578319619?i=1000630666364Chronotype Assessment: AutoMEQ: Automated Morningness-Eveningness Questionnaire (AutoMEQ)

Modern Wisdom Key Takeaways  The insurance companies and big pharma complex monetize chronic diseaseThey benefit if more Americans are chronically ill because it means more prescriptions and therefore more kickbacks and rebates Approximately 30% of the revenue generated from opioid abuse in America went to the big five insurance companies The insurance companies are incentivized to put you on drugs!About 60% of United Healthcare’s annual revenue – $361 billion in 2024 – comes from prescription drugs via an entity called a pharmacy benefit manager The average American is on 4+ prescription drugs SSRIs are one of the most worrisome drugs of the day: A metaanalysis of over 75 studies revealed that 85% of the efficacy of an SSRI was related to placebo On a 52-point depression scale, SSRIs differentiate from placebo by 1-2 points The healthcare system is not broken; it is rigged, and the American taxpayer is the one footing the bill “Prescribing a GLP-1 without talking about diet, lifestyle, and nutrition is like brushing your teeth while eating Oreos.” – Brigham Buhler Behind age and smoking, the third biggest cause of chronic disease is metabolic diseaseTo fix the healthcare system, fixing metabolic health should be our primary focusWe have built an entire healthcare industry of siloed experts, but the body is one organism; we should adopt a more holistic approach to treatment Using AI to build a better system: We will use algorithmic-based medicine to take a proactive and predictive approach to medicine, which will reduce the onset of chronic disease immediately upon recognition Faster iteration phases between detection and intervention will improve our health Read the full notes @ podcastnotes.orgBrigham Buhler is a healthcare entrepreneur, founder and CEO of Ways2Well, and co-founder of ReviveRx Pharmacy. American healthcare stands apart from any other system in the world. While some argue it has the potential to be the best, for many, it feels like the worst. Sky-high costs, an overreliance on prescriptions, and systemic inefficiencies suggest something is deeply broken. Why is this the case, and what can be done to fix it? Expect to learn what the number one reason for bankruptcy in America is, what the average state of health is for the average American and how it compares to the rest of the world, why so many American’s are on Pharmaceutical drugs, what drugs Americans are taking that are causing the most damage, what is happening with the Food industry’s corporate capture of food, how much of an impact RFK can really have on changing the pharmaceutical and food system, the simple changes that can improve American healthcare and much more… Sponsors: See discounts for all the products I use and recommend: https://chriswillx.com/deals Get a Free Sample Pack of all LMNT Flavours with your first purchase at https://drinklmnt.com/modernwisdom Get $350 off the Pod 4 Ultra at https://eightsleep.com/modernwisdom (use code MODERNWISDOM) Get a 20% discount on Nomatic’s amazing luggage at https://nomatic.com/modernwisdom Get the best bloodwork analysis in America at https://functionhealth.com/modernwisdom Extra Stuff: Get my free reading list of 100 books to read before you die: https://chriswillx.com/books Try my productivity energy drink Neutonic: https://neutonic.com/modernwisdom Episodes You Might Enjoy: #577 - David Goggins - This Is How To Master Your Life: https://tinyurl.com/43hv6y59 #712 - Dr Jordan Peterson - How To Destroy Your Negative Beliefs: https://tinyurl.com/2rtz7avf #700 - Dr Andrew Huberman - The Secret Tools To Hack Your Brain: https://tinyurl.com/3ccn5vkp - Get In Touch: Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx YouTube: https://www.youtube.com/modernwisdompodcast Email: https://chriswillx.com/contact - Learn more about your ad choices. Visit megaphone.fm/adchoices

Shawn Ryan Show Intro  We are the only species that have forgotten what we are biologically-programmed to eat Metabolic dysfunction, which exists on a continuum, underlies 90% of chronic illness; becoming metabolically healthy through diet and lifestyle change can cure most chronic illnesses Every year, the government sends out $112 billion in food stamps, which serves an average of 42 million people monthly – about 12% of the U.S. populationAbout 70% of this budget is spent on junk food, and about 10% of it – $12 billion – is spent on soda Additives in ultra-processed foods impair our ability to make energy from them; they are poisonous to our metabolism and to the very things that give us life as humans! There is more to the story than calories: The ingredients in these processed foods are poisonous to humans; the quality of the “calories in” impacts the body’s ability to do “calories out” Consuming monogastric animals such as pork and chicken is problematic for humans because these animals accumulate polyunsaturated fats, which are harmful to humans; ruminants are better for human consumption In the 1900s, rates of chronic illness were a fraction of what they are today; during this time, about 99% of fat that humans ate were beef tallow, ghee, butter, and lard – there were no seed oils in the human diet! Saturated fats are evolutionary consistent and cardioprotective; consuming excess polyunsaturated fats, like linoleic acid in seed oils, is the true culprit of chronic disease due to their oxidative potential  “If you are insulin sensitive and metabolically healthy, LDL is good for you. It ‘s an immune particle; it’s valuable. It’s when you become insulin resistant that it becomes a liability because it is part of the causal cascade.”  – Paul Saladino Sugar in fruit is different than processed forms of sugar: There are naturally occurring chemicals in fruit and in honey that mitigate the adverse effects of sugar in the body The solution is simple: We do not need medical breakthroughs to fix our health and cure chronic disease; we just need to return to eating the foods that humans have always eaten Read the full notes @ podcastnotes.orgPaul Saladino, MD, is a double board-certified physician and a prominent advocate for an animal-based diet, known for his controversial views on nutrition and health. He graduated from the University of Arizona College of Medicine and completed his residency at the University of Washington. Saladino is the author of *The Carnivore Code* and *The Carnivore Code Cookbook*, where he argues that many chronic illnesses are linked to poor dietary choices and can be prevented or reversed through proper nutrition. His professional philosophy emphasizes questioning mainstream medical narratives, focusing instead on optimal health through dietary changes. In addition to his writing, Saladino hosts the *Fundamental Health* podcast, where he engages with various experts to discuss health optimization. He co-founded Lineage Provisions, which produces high-quality air-dried meat snacks, and Heart & Soil, offering desiccated organ supplements aimed at enhancing nutrient intake. Recently, he has been involved in projects like a collaboration with Raw Farm USA to create a raw kefir smoothie at Erewhon Market, further promoting his vision of ancestral nutrition and wellness through innovative products. Shawn Ryan Show Sponsors: https://ShawnLikesGold.com | 855-936-GOLD #goldcopartner https://amac.us/srs https://meetfabric.com/shawn https://americanfinancing.net/srs | 866-781-8900 | NMLS 182334, www.nmlsconsumeraccess.org https://hillsdale.edu/srs https://patriotmobile.com/srs | 972-PATRIOT This episode is sponsored by BetterHelp. Give online therapy a try at betterhelp.com/srs and get on your way to being your best self. https://helixsleep.com/srs https://rocketmoney.com/srs https://prizepicks.onelink.me/LME0/SRS https://blackbuffalo.com Paul Saladino Links: Website - https://www.ABNRF.org Instagram - https://www.instagram.com/paulsaladinomd/?hl=en X - https://x.com/paulsaladinomd TikTok - https://www.tiktok.com/@paulsaladinomd2 YouTube - https://www.youtube.com/c/PaulSaladinoMD Heart & Soil - https://heartandsoil.co/ Lineage Provisions - https://lineageprovisions.com/ShawnRyan Learn more about your ad choices. Visit podcastchoices.com/adchoices

The Tucker Carlson Show Key Takeaways  “The corporate capture of our institutions is the real cause of the chronic disease crisis that we’re facing.” –  Brigham ButlerRoughly 30% of the cost of every prescription drug is because of the kickback that goes to a PBM; the drugmaker pays the Pharmacy Benefit Manager (PBM) the kickback in order to be placed on the preferred contract with the insurance company The drugs that get put on formulary do not have to do with efficacy or what is best for the patient; instead, it is about which drugs have the biggest kickbacks for PBMs  America’s healthcare system in a trainwreck: The US makes up for ~60% of the pharma industry, but is ranked 40th overall in healthcare outcomesSurgical procedures are loss-leaders; the industry would rather have you on prescription drugs, because then the PBMs get kickbacks Show me the incentives and I’ll show you the outcomes: Since there is so much money being made off “treating” chronic disease, there is no incentive to cure chronic disease The three pillars of the chronic disease crisis: (1) Big Pharma (2) The food industry and (3) The insurance industry They do not want to treat preventative: Health insurance companies are incentivized to keep people from discovering if they have a catastrophic illness; this is why they do not allow you to easily get comprehensive blood work The quarterly-profit cycle that publicly-traded insurance companies operate on incentivizes them to delay or deny expenditures, such as paying for a patient’s surgery, as much as possible Focusing on preventing metabolic disease will indirectly cure all of the chronic diseases that are killing so many Americans Getting rid of the PBMs will remove a huge profit center for the insurance companies; this takes away the incentive to get and keep patients on prescription drugs “This is not a Republican issue. This is not a Democrat issue. This is a humanity issue.” – Brigham Buhler on the chronic disease crisis Read the full notes @ podcastnotes.orgAn unhealthy, over-medicated country means record profits for insurance companies. Brigham Buhler explains how they work to keep us sick and monetize chronic illness. (00:00) The Assassination of the UnitedHealthcare CEO (13:32) The Opioid Crisis Could Have Been Prevented (30:28) Monetizing Your Chronic Illness (35:00) How Health Insurance Companies Are Scamming You (54:18) How They Profit Off of Cancer Paid partnerships with: ExpressVPN: Get 3 months free at https://ExpressVPN.com/Tucker Heritage Foundation: https://Heritage.org/Tucker Hallow prayer app: Get 3 months free at https://Hallow.com/Tucker Policygenius: Get your free life insurance quotes today at https://Policygenius.com/Tucker  Learn more about your ad choices. Visit megaphone.fm/adchoices

Modern Wisdom Key Takeaways  “Get away from our sons and away from our daughters. It’s not left or right. I don’t have a Republican bone in my body. Get the crazy people who do not understand human development away from our children.” – Eric Weinstein “Everything worth doing is hard – and the more worth doing it is, the harder it is. The greater the payoff, the greater the hardship. If it’s hard, good. It means no one else will do it. More for you.” – Alex Hormozi Dr. Mike Israetel –  Focus on getting tension in the muscle that you are targeting; getting tension in the muscle you are trying to grow is more significant than focusing on which exercise movement is best Dr. Andrew Huberman – You can become a morning person in three days: Set your alarm to 5 AM, wake up and get out of bed when it goes off, get outside and safely view sunlight, do some form of exercise or movement while viewing the sunlight, ingest caffeine 60-90 mins after waking, and engage in some form of social interaction “The only way that you cannot be humble in old age is when you refuse to look at the reality of your life up to today.” – Dry Creek Dewayne Implement more exercise snacks, such as air squats, into your daily life; the positive effects of short bursts of vigorous energy expenditure through“non-exercise” methods will compound over time and can dramatically improve your health Oliver Burkeman – We often try to attain an impossible level of control over our lives; accept that you will never get life completely sorted outTim Ferriss – Develop identity diversification so that your self-worth is never dependent on just one thing, such as your job; this increases the resiliency and robustness of your mental healthJoe Hudson – The more you are willing to welcome the range of emotions that you will inevitably experience as a human, the more you are likely to welcome joy as a natural part of existence Read the full notes @ podcastnotes.org2024 is nearly over, so I decided to put together a compilation of some of my favourite moments from the show over the last year. It was going to be a top 10, but I couldn't choose, so it's 11. Expect to learn Andrew Huberman's best advice on how to become a morning person, why Oliver Burkeman thinks you should stop trying to control your life, the reason Eric Weinstein thinks more young men are becoming Right Wing, Dr Mike Israetel's most important advice for choosing muscle-building exercises, Alex Hormozi's advice on why everything worth doing is hard and much more... Sponsors: See discounts for all the products I use and recommend: https://chriswillx.com/deals Get a 20% discount on the best supplements from Momentous at https://livemomentous.com/modernwisdom Get 5 Free Travel Packs, Free Liquid Vitamin D, and more from AG1 at https://drinkag1.com/modernwisdom Get the Whoop 4.0 for free and get your first month for free at https://join.whoop.com/modernwisdom Extra Stuff: Get my free reading list of 100 books to read before you die: https://chriswillx.com/books Try my productivity energy drink Neutonic: https://neutonic.com/modernwisdom Episodes You Might Enjoy: #577 - David Goggins - This Is How To Master Your Life: https://tinyurl.com/43hv6y59 #712 - Dr Jordan Peterson - How To Destroy Your Negative Beliefs: https://tinyurl.com/2rtz7avf #700 - Dr Andrew Huberman - The Secret Tools To Hack Your Brain: https://tinyurl.com/3ccn5vkp - Get In Touch: Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx YouTube: https://www.youtube.com/modernwisdompodcast Email: https://chriswillx.com/contact - Learn more about your ad choices. Visit megaphone.fm/adchoices

The Tucker Carlson Show Key Takeaways “Diabetes isn’t cured in the doctor’s office, it’s cured in the kitchen.” – Mark HymanWe’re on the brink of shifting the paradigm from a disease-based diagnostic system to understanding the body as an integrated ecosystem Our understanding of disease has been based on labeling based on symptoms instead of understanding root mechanisms and causesPeople are sick and tired of being sick and tired: There is an awareness now that the trust in our medical system and sciences has been broken and needs repair, calling out the conflicts of interest“There is a very loose organization of industries that are working together to keep the system status quo.” – Mark HymanSome companies are so entrenched, that the status quo is essential for profitFood lobbyists have too much power – there’s miseducation and misinformation of policymakers and government officials because they’re only hearing one sideThe Robert Kennedy vaccine controversy: “Saying he’s an anti-vaxxer is propaganda…what he’s saying is we need good science.” – Mark HymanMedicine and science shouldn’t close the door on topics, we should be open to changing the standard based on new information and dataBig pharma, food industry, and related front groups fund studies and co-op social groups to show favorable outcomes and take over the narrative The day of reckoning is coming and lobbyists are already on the defense, attacking the incoming administration“Lifestyle and food are the best drugs on the planet.” – Mark Hyman“We don’t have evidence-based medicine, we have reimbursement-based medicine.” – Mark HymanDoctors do what they get paid to do, not necessarily what the right thing is(Most) Doctors want to do the right thing and are frustrated, they’re stuck in a systemRead the full notes @ podcastnotes.orgBig companies are poisoning Americans. Dr. Mark Hyman has been saying that for thirty years. He’s finally been vindicated.  (00:00) Bobby Kennedy as Trump’s New HHS Director (04:04) Obesity and “Ultra Processed Foods” (23:07) Does Junk Food Cause Cancer and Alzheimer's? (45:31) Who’s Funding the Chronic Health Disease Epidemic? (50:39) Healthy Food Decreasing Violence in Prisons (57:30) Vaccines Paid partnerships with: Meriwether Farms https://MeriwetherFarms.com/Tucker Use promo code “TUCKERCHRISTMAS” to save Cozy Earth https://CozyEarth.com/Tucker Promo code “Tucker” for up to 40% off Eight Sleep Get $600 off the Pod 4 Ultra https://EightSleep.com/Tucker Levels https://Levels.Link/Tucker 2 extra months free Learn more about your ad choices. Visit megaphone.fm/adchoices

Found My Fitness - Rhonda Patrick Key Takeaways Tips for maintaining consistency: (1) What gets you excited to work out?; (2) What exercise do you enjoy and have low pain with?; (3) What will you execute consistently?Variables for building strength: (1) Mechanical tension; (2) Number of hard sets; (3) Training muscles at long lengths under tensionFactors that increase the risk of injury: (1) Increase in training load and/or volume when you aren’t prepared; (2) Psychological stress – what happens in the mind affects the body (and what happens in the body affects the mind); (3) Sleep quality is a big lever for injury risk and pain management Form doesn’t move the needle on injury risk – tissue adaptation matters more“The best time to start lifting weights is right now.” – Layne NortonHave joint pain or never exercised? Start with lighter weights and movements that either don’t cause pain or induce less painIt almost doesn’t matter what you start with – do whatever keeps you consistentMost practical tip for protein intake: Shoot for about 1g/lb bodyweight – or more depending on goals, but consume as much as you want balancing other macros to be properly fueled for exercise and recoverySeed oils are contributing to the health crisis – but probably not because they’re inherently bad Seed oils are not innocuous but energy toxicity is a big chunk of what’s happening, we’re eating too much and moving too littleSeed oils are also more representative of consuming more processed foodsBottom line: There is no strong evidence to avoid seed oils, as long as you’re still controlling for overall diet quality and calories – focus on diet quality and the bigger picture“Have guidelines, not rules.” – Layne NortonMost people believe what they want to believe regardless of the evidenceSticking to water is good, but if you switch to no- or low-calorie drink from full calories, it will save a ton of caloriesKeeping your body fat down is the best way to protect your health; how you get there is less important than getting there – the most important thing is consistencySupplements won’t do the work for you but they might help you recover fasterRead the full notes @ podcastnotes.orgGet my exact protocols for boosting levels of brain-derived neurotrophic factor (BDNF) and enhancing cognition Discover my premium podcast, The Aliquot Dr. Layne Norton is a Ph.D. in Nutritional Sciences, a professional bodybuilder, and a champion powerlifter. We discuss why most people aren’t training too hard, when to go to failure, whether seed oils are “the” central cause of chronic disease, why having a slow metabolism isn’t a credible reason for being overweight (for most), and the sustaining power of good habits. We also get into controversies around the carnivore diet, diet sodas, artificial sweeteners, intermittent fasting, and much more. Timestamps: (00:00) Introduction (04:48) Layne's coaching philosophy (14:39) Why to start tracking calories (for at least 3 days) (17:41) Why people lie to themselves about food intake (23:06) The profound benefits of small exercise doses (26:53) Why you should treat exercise like brushing your teeth (30:11) Benefits of resistance training for older individuals (33:51) Should you train to failure? (47:07) Why hard training & consistency trump exercise selection (56:46) Is lifting heavy necessary for building muscle? (57:54) Barbell vs. hack squats for preventing falls (1:00:10) Can lifting weights decrease low-back pain? (1:01:43) Injury prevention when resistance training (1:11:16) How exposure therapy can help you with injuries (1:15:04) Why pain doesn't always indicate tissue injury (1:18:17) Should you resistance train after a poor night of sleep? (1:21:57) Why menopause can cause weight gain (1:29:36) Why it's never too late to start lifting weights (1:32:05) Resistance training tips for older individuals with joint pain (1:36:18) Why total protein intake matters more than distribution (1:44:19) Layne's daily protein distribution (1:46:44) The shortcomings of nutrition studies (1:54:06) Is consuming more than 1.6 g/kg of protein beneficial? (1:55:33) Should you eat more protein in a calorie deficit? (1:56:43) Protein intake for endurance athletes (1:58:07) How much protein does Layne eat? (1:59:11) Are seed oils a predominant cause of chronic disease? (2:08:45) Does the carnivore diet increase heart disease risk? (2:14:16) Are heated seed oils more inflammatory? (2:20:33) Is there a "big food" industry conspiracy? (2:26:17) Are sugar-sweetened beverages uniquely deleterious? (2:30:17) Can diet soda help you lose weight? (2:34:20) Microbiome & cancer risks of diet soda (2:42:02) Is drinking 1 Diet Coke per day unhealthy? (2:44:24) Why Layne rarely takes a strong position on early science (2:49:04) Carnivore diet (3:01:52) Time-restricted eating (3:12:38) Layne's daily routine (3:16:55) Layne's diet and supplements (3:19:49) Creatine and hair loss (3:22:49) Rhodiola rosea & ashwagandha (3:25:54) Layne's tier 2 supplements Show notes are available by clicking here Watch this episode on YouTube  

The Tucker Carlson Show Key Takeaways Check out the episode pageRead the full notes @ podcastnotes.orgWhistleblowers Calley and Casey Means expose how Big Pharma co-opted government agencies and the food industry to poison America and keep us sick. Buy Casey and Calley’s book, “Good Energy” here - https://www.caseymeans.com/goodenergy (00:00) Art of the Surge (00:54) Who Are Casey and Calley Means? (10:16) Seed Oils and the Lies of the Food Pyramid (25:20) Vaccines for Newborns (39:41) Why Is the Medical Industry Ignoring This? (49:38) The Spiritual Crisis (1:21:35) The Birth Control Pill (1:36:12) The Rise of Dementia (1:43:27) Why Obamacare Is Harmful and How to Fix the Medical Industry Paid partnerships with:  Liberty Safe https://LibertySafe.com/Tucker Promo code “Tucker”  Meriwether Farms https://MeriwetherFarms.com/Tucker Use promo code “Tucker” to save  Unplugged Get $25 off a new phone with code "Tucker"  https://Unplugged.com/Tucker Learn more about your ad choices. Visit megaphone.fm/adchoices

Artificial Intelligence Podcast Key Takeaways  Hardship will show you who your real friends are; don’t eat with people that you wouldn’t starve withOn evolving: You do something for awhile, you do it at the highest possible level for you, and then at some point you pivot and start supporting the young talent that eventually emergesFor certain individuals, high-THC cannabis can induce psychosis The Jungian shadow is the unconscious part of the personality that holds repressed weaknesses, desires, and instinctsIntegrating the shadow is essential for personal growth, as it involves acknowledging these hidden aspects to achieve a more balanced and complete self-awarenessBeing in a state of silence – either while sitting or walking – can help you to discover a better understanding of yourself and allow you to really tap into your unique giftsNicotine is an interesting compound; it will raise blood pressure, and it is probably not safe for everybody While Andrew does not recommend for people to use nicotine frequently, or at all – especially young people who are 25-years-old or younger – he will allow himself two pieces of Nicorette total, per week Just because a compound is a pharmaceutical does not mean that it is “bad”On fostering meaningful relationships: Obviously pick the right partner, but also do the work on yourself Read the full notes @ podcastnotes.orgAndrew Huberman is a neuroscientist at Stanford and host of the Huberman Lab Podcast. Please support this podcast by checking out our sponsors: - Eight Sleep: https://eightsleep.com/lex to get $350 off - LMNT: https://drinkLMNT.com/lex to get free sample pack - AG1: https://drinkag1.com/lex to get 1 month supply of fish oil - Shopify: https://shopify.com/lex to get $1 per month trial - NetSuite: http://netsuite.com/lex to get free product tour - BetterHelp: https://betterhelp.com/lex to get 10% off Transcript: https://lexfridman.com/andrew-huberman-5-transcript EPISODE LINKS: Andrew's YouTube: https://youtube.com/AndrewHubermanLab Andrew's Instagram: https://instagram.com/hubermanlab Andrew's Website: https://hubermanlab.com Andrew's X: https://x.com/hubermanlab Andrew's book on Amazon: https://amzn.to/3RNSIQN Andrew's book: https://hubermanlab.com/protocols-book PODCAST INFO: Podcast website: https://lexfridman.com/podcast Apple Podcasts: https://apple.co/2lwqZIr Spotify: https://spoti.fi/2nEwCF8 RSS: https://lexfridman.com/feed/podcast/ YouTube Full Episodes: https://youtube.com/lexfridman YouTube Clips: https://youtube.com/lexclips SUPPORT & CONNECT: - Check out the sponsors above, it's the best way to support this podcast - Support on Patreon: https://www.patreon.com/lexfridman - Twitter: https://twitter.com/lexfridman - Instagram: https://www.instagram.com/lexfridman - LinkedIn: https://www.linkedin.com/in/lexfridman - Facebook: https://www.facebook.com/lexfridman - Medium: https://medium.com/@lexfridman OUTLINE: Here's the timestamps for the episode. On some podcast players you should be able to click the timestamp to jump to that time. (00:00) - Introduction (10:24) - Quitting and evolving (17:22) - How to focus and think deeply (19:56) - Cannabis drama (30:08) - Jungian shadow (40:35) - Supplements (43:38) - Nicotine (48:01) - Caffeine (49:48) - Math gaffe (1:06:50) - 2024 presidential elections (1:13:47) - Great white sharks (1:22:32) - Ayahuasca & psychedelics (1:37:33) - Relationships (1:45:08) - Productivity (1:53:58) - Friendship