Achieve Optimal Health, Performance & Aesthetics - Build From the Inside Out

My guest this week is James Swanwick, Founder and CEO of Swanwick Sleep and Alcohol Free Lifestyle. In this episode, we discuss the key tools James has implemented into his life and high performance clients to optimize sleep, productivity, and overall well being–starting with alcohol and blue light. Do you struggle with mental clarity, energy, motivation, or general mood irregularities? Confused about the effects of blue light or when to reduce blue light exposure? Could alcohol be inhibiting your sleep, energy, or success potential? As this episode airs, it is a great time to do a mental and/or physical reset, and the tips James shares will get you there faster! Many of us also look to various forms of detox in January, so whether it's detoxing from alcohol, sugar, social media, or any habit you want to nix, we discuss practical, achievable strategies that can be applied to any area of your life that you want to improve. Plus, we talk about navigating social pressures when trying to be healthier, stylish Swannies and product line; best night lights, healthier light bulbs, and how to use your devices without compromising sleep onset or quality. Learn more about James, program and product line here and use code NAT10 for 10% off. Follow James: https://alcoholfreelifestyle.com/project-90 https://www.swanwicksleep.com/ https://www.facebook.com/JamesSwanwickOfficial/ https://www.instagram.com/swanwick/ https://twitter.com/SwanwickSleep https://www.youtube.com/channel/UCX5MDkRQaqvGIX-TvB3vw1Q ------ Episode Sponsors Oxford HealthSpan brings us Primeadine, which upregulates autophagy and mitophagy, helps the immune system to rejuvenate plus it protects DNA and supports deep sleep, hair skin and nails! It's a staple in my supplement stack! Go to Primeadine's website to learn more and use promo code BIONAT15 to save 15%. BiOptimizers: Holiday stress means we end up depleted of magnesium, which is a critical mineral that helps us to manage over 300 processes in our body and get deep, restorative sleep. Taking the right form is even more important! So what's the solution? Magnesium Breakthrough; the only full-spectrum magnesium supplement with 7 unique forms of magnesium that your body actually absorbs. Visit here and use code bionat10 for a discount. ------ Episode Takeways [05:45] James Swanwick and famous Swannies?.. [07:50] Alcohol effects on health, sleep and life.. [17:30[ Short term goals can lead you to long term goals… [19:30] Simple first step to breaking the habit of drinking.. [23:30] How does James support his clients on their alcohol free journey?.. [29:00] Alcohol on sleep... [31:00] Things to avoid within three hours of sleep… [34:30] Nat and James try on their Swannies… [37:35] Nightlight ideas… [40:40] Swannies for kids... [42:50] Blue light during the day?.. [49:00] Health benefits to alcohol?.. ------ Follow Nat Facebook Facebook Group Instagram Mighty Networks BSP Community Work with Nat: Book Your 20 Minute Optimization Consult

3 Jan 202353min

My guest this week is Mark "Mr. Noots" Effinger from Nootopia. In this episode, Mark and I discuss nootropics! Do you want to level up and hack your brain power? How does bio-individuality affect which nootropics to take? Can nootropics help with addiction? Are there contraindications with SSRIs and other medications? What can nootropics help with and how do you use Nootopia's customized stacks? Oh, those are all great loaded questions we discuss! Mark has had quite the life that has led to this wild Nootopia ride that he shares about resolving his personal mental health struggles and optimizing his performance cognitively and physically. His familial health struggles have also fueled the evolution of Nootopia's mission to support better brain function (#NoBadDays). A must listen if you are interested in cutting edge nootropics formulas or curious how to improve cognitive function! Learn more here or nootopia.com/bionat10 and use code HUMANPERFORMANCE10 for 10% off ------ Episode Sponsors Oxford HealthSpan brings us Primeadine, which upregulates autophagy and mitophagy, helps the immune system to rejuvenate plus it protects DNA and supports deep sleep, hair skin and nails! It's a staple in my supplement stack! Go to Primeadine's website to learn more and use promo code BIONAT15 to save 15%. MassZymes from BiOptimizers: Do you have digestion problems even after a healthy (or not so healthy) meal? MassZymes is a full spectrum enzyme formula for digesting proteins, starches, sugars, fibers, and fats, so you can eat delicious foods and digest them quickly and effortlessly! Goodbye bloat! And if you have a leaky gut, MassZymes could reduce gut irritation and help you absorb more nutrients. Visit here to learn more and use code BIONAT10 for 10% off. Young Goose: YG's products are designed to rewind cells to their youthful state and visibly improve the appearance of fine lines, hyperpigmentation, and improve skin radiance. These products are the best skincare I have ever experienced. My top 3 products are Bio-Retinol, NAD Boosting EyeCARE and Hyperbaric Mask. Use code SUPERHUMAN20 for 20% off first purchases or code NAT5 for future orders. ------ Episode Takeways [08:45] Personalization of nootropic stack design from Nootopia… [24:00] Cognitive performance: What are the neurochemicals involved and what are the precursors?.. [28:50] How to use Nootopia stacks… [30:30] The importance of keeping neurochemicals in balance… [33:00] Atrophy–The importance of letting precursors and signaling molecules create the chemicals in your brain… [38:30] BDNF and neurogenesis. What do we need to do to keep new neurons?.. [42:00] The long term benefits of well designed nootropic stacks… [56:30] Nootropics and supporting addiction freedom… [01:00:00] How Nootopia works, services offered, and new updates… [01:09:55] Diet and brain health… ------ Follow Nat Facebook Facebook Group Instagram Mighty Networks BSP Community Work with Nat: Book Your 20 Minute Optimization Consult

27 Des 20221h 27min

My guests this week are Dr. Eric Laarakker & Dolf Zantinge of Analemma. In this episode we discuss possibly the most important molecule to life, water, and the critical role of structured or "coherent" water. Did you know water is actually quite sensitive? Think about how much it can absorb from life-supportive minerals to toxic contaminants, to sound, or how easily it changes states from a solid to gas. Why does the structure of water matter? How does water become unstructured? How does the structure of water affect hydration? Do toxins like glyphosate and 5G disrupt water structure? We talk about all of this, and if this sounds hippy-dippy, it's not. So before you nix the idea of water structure playing a vital role in sustaining all life on earth from supporting healthy brainwaves to reversing biological age and more beyond benefiting just humans–the soil, plants and animals too, take a listen to this simple, elegant solution to restructure water, backed by research, it may just have you thirsty for more… Learn more about Anelemma here and use: NAT10 for 10% off. Follow Dr. Laarakker and Dolf: Website Instagram Facebook YouTube ------ Episode Sponsors CollaGenius by Nootopiabrain, combines collagen, cocoa and cacao with a blend of four mushrooms. It provides maximum focused brain power (bye brain fog!), a stronger immune system, and healthier skin, hair and nails. Visit here and use code BIONAT10 for 10% off & free shipping! Timelinenutrition make Mitopure, a scientific breakthrough formula for your cells! Ten years of research led to the discovery of Urolithin A; a mitochondrial powerhouse that assists in mitophagy, protecting cells from cellular decline. Mitopure is clinically proven to enhance muscle health and performance. It comes in a whey protein powder, capsules or a berry (or ginger) powder. Learn more here and use code NAT10 for 10% off! DrinkHRW: I drink molecular hydrogen water every morning before anything else and so do my clients. Why? Molecular hydrogen is foundational to supporting a healthy body; through its ability to help to manage reactive oxygen species (ROS), inflammation, improve metabolic balance, and more. DrinkHRW also has hydrogen tablets with ImmunoLP20 to support the body's immune, respiratory, liver, oral, and stress response health. Visit DrinkHRW and use code Longevity for 15% off. ------ Episode Takeways [06:20] Dr.Laarakker, Dolf & structured water... [08:00] What are biophotons?.. [11:15] Sensitivity and information held in water … [13:50] What is structured water and coherent water?.. [19:20] What is Analemma & the science behind it … [32:00] Measuring Analemma on biological systems and toxins … [43:00] GlycanAge study, what are glycans and how Analemma affects glycans?.. [55:25] How easy is Analemma to use and its applications? ------ Follow Nat Facebook Facebook Group Instagram Mighty Networks BSP Community Work with Nat: Book Your 20 Minute Optimization Consult

20 Des 20221h 13min

My guest this week is Caleb Greer, FNP-C. This is one of the most anticipated episodes! Caleb (he's a favorite in this community!) and I discuss the hot topic, GLP-1 agonists! Caleb breaks down what is a GLP-1 agonist, what are Semaglutides (Ozempic) and the new predecessor, GLP-1 agonist, Tirzepatide, a class of peptide that is being touted as the closest to a fat loss holy grail in a long time! Could Tirzepatide be a magical support for fat loss? Before you race to get it, there are very important pieces to learn on dosing and side effects/"black box warnings" because as we all know, there are no free passes in life… Caleb compares these two drugs, discusses patient results, the promising benefits for high cholesterol, who is eligible, health challenges with PPIs and what to supplement, and foundations needed to be successful in any weight loss journey, because long-term health is never just, "a pill for every ill"! Learn more about Caleb at www.daseinhealth.org ------ Episode Sponsors Mitopure from Timeline Nutrition is a scientific breakthrough for our cells, Urolithin A. It's a mitochondrial powerhouse that assists in mitophagy, protecting cells from cellular decline. Mitopure is clinically proven to enhance muscle health and performance. It comes in a powder, capsules or a berry powder (it tastes good!). Learn more here and use code NAT10 for 10% discount! Oxford HealthSpan brings us Primeadine, which upregulates autophagy and mitophagy, helps the immune system to rejuvenate plus it protects DNA and supports deep sleep, hair skin and nails! It's a staple in my supplement stack! Go to Primeadine's website to learn more and use promo code BIONAT15 to save 15%. Berkeley Life is dedicated to supporting healthy nitric oxide levels—a vital molecule made in the body, responsible for vasodilation and circulation. As we age we produce less, resulting in diminished blood flow. Nitric oxide also has topical impacts (I LOVE the new face serum!). Orders can only be made using a practitioner code. You can use mine: NIDDBL for 10% off. Visit berkeleylife.com ------ Episode Takeways [06:00] Let's talk semaglutide (Ozempic)… [11:35] Pancreatitis and thyroid cancer with Ozempic. What are the risks?.. [15:00] How do GLP-1 agonists help with addiction? [18:30] Ozempic results and dosing… [21:30] Importance of building good habits while on GLP-1 agonists.. [24:58] Do GLP-1 agonists impact digestion such as secretion of hydrochloric acid? [34:20] Let's talk Tirzepatide… [37:55] How is Mounjaro different from Ozempic? [44:50] Cholesterol and Mounjaro… [50:40] What foundation work is needed before adding a GLP-1 agonist?.. [57:17] Are there the same warnings for Mounjaro as there are for Ozempic? ------ Follow Nat Facebook Facebook Group Instagram Mighty Networks BSP Community Work with Nat: Book Your 20 Minute Optimization Consult

13 Des 20221h 5min

My guest this week is Dr. Dayan Goodenowe, PhD. of Prodrome Sciences. In this episode, Dr. Goodenowe and I discuss plasmalogens; what are plasmalogens, the fascinating research and case studies around antiaging and quicker recovery, why plasmalogens decline with age, the connection between myelination and brain development, various conditions plasmalogens can support; particularly in degenerative diseases like Alzheimer's, MS, Parkinson's and other neurological conditions, and how you can improve your plasmalogen levels through diet and supplementation. Dr. Goodenowe does an incredible job of breaking down the science of APOE genetic variations and the importance of cholesterol, as well as if it is possible to prevent TBI's. I'm incredibly excited about the use of plasmalogens–not just for recovery, general cognition, and longevity, but also for the potential to support prevention and addressing of so many common debilitating conditions from autism to Alzheimer's, cancer, and more. Plasmalogens are found in various areas of the body and they account for about 20% of our brain's total weight, peaking in our 30s and 40s, but substantially declining by our 70s. The good news is we can restore levels (and also test). We have a lot to cover, including prenatal and postnatal care! Let's dive in! Learn more about plasmalogens at here and use discount code NAT25 on your order. ------ Episode Sponsors DrinkHRW: I drink molecular hydrogen water every morning before anything else and have my clients do the same. Why? Molecular hydrogen is foundational to supporting a healthy body; through its ability to help to manage reactive oxygen species (ROS), inflammation, improve metabolic balance, and more. DrinkHRW also has hydrogen tablets with ImmunoLP20 to support the body's immune, respiratory, liver, oral, and stress response health. Visit DrinkHRW and use code Longevity for 15% off. Berkeley Life is dedicated to supporting healthy nitric oxide levels—a vital molecule made in the body, responsible for vasodilation and circulation. As we age we produce less, resulting in diminished blood flow. Nitric oxide also has topical impacts (I LOVE Berkeley Life's new topical nitric oxide serum!) Orders can only be made using a practitioner code. You can use mine: NIDDBL for 10% off. Visit berkeleylife.com ------ Episode Takeways [09:30] If something is broken, fix it.. Even if you don't "feel" anything... [18:00] What are plasmalogens?.. [39:00] Why are plasmalogens supportive for TBIs and prevention?.. [46:45] Do plasmalogens support mitochondria?.. [49:52] Can plasmalogens reduce risk for those with APOE & APOA variations… [01:10:00] Plasmalogens post TBI… [01:14:15] The effects of overexercising... [01:18:00] When should children or pregnant women take plasmalogens?.. [01:20:00] What blood tests should we do and when? [01:25:20] What types of foods increase plasmalogen production?.. [01:26:00] 3 Things to improve plasmalogen levels… ------ Follow Nat Facebook Facebook Group Instagram Mighty Networks BSP Community Work with Nat: Book Your 20 Minute Optimization Consult

6 Des 20221h 34min

My guest this week is Suzanne F. Turner, MD. Did you know we can learn a lot from the many standard labs conventional practitioners run once we tweak the ranges and look at the whole picture? Dr. Suzanne is the perfect doctor to discuss conventional and functional testing options. We take a very comprehensive approach to discussing blood work and all the ideal lab ranges; everything your primary care physician should be routinely testing for, along with additional tests to request should you need further analysis. We touch on all the foundational tests, starting with cholesterol/lipids panel, blood sugar, inflammation markers, liver health, CBC, CMP, and thyroid. Then go more in depth with tests for aging, genetics, micronutrients, disease markers, and more. We also talk about our favorite topics of epigenetics and peptides–for weight loss, gut health, and many other ways Dr. Turner uses peptides (she's quite the expert in peptides and regenerative medicine!). This conversation is jam packed with information, so make sure to have a pen ready and save it for future reference when you need a refresher before your next doctor's visit! Learn more about Dr. Turner at https://vinemedical.com/ Follow Dr. Turner: Instagram YouTube ------ Episode Sponsors Berkeley Life is dedicated to supporting healthy nitric oxide levels—a vital molecule made in the body, responsible for vasodilation and circulation. As we age we produce less, resulting in diminished blood flow. Nitric oxide also has topical impacts (I LOVE Berkeley Life's new topical nitric oxide serum!) Orders can only be made using a practitioner code. You can use mine: NIDDBL for 10% off. Visit berkeleylife.com BiOptimizers: LAST DAY (Nov 29, 2022) for 25% off Black Friday special with bionat10 code (after this promo period, you can still receive 10% off with the same code). Why choose BiOptimizers? 80% of American are magnesium deficient and could be making their deficiency worse by not taking the right form! So what's the solution? Magnesium Breakthrough; the only full-spectrum magnesium supplement with 7 unique forms of magnesium that your body actually absorbs. Visit here and use code bionat10 for a discount. ------ Episode Takeways [05:40] Ideal lab ranges… [08:55] Best thyroid tests.. [12:30] Gluten bad for thyroid?.. [18:30] Thyroid tests that we need… [22:08] Important tests you can get from any lab… [27:30] New weight loss peptides for blood sugar regulation… [33:33] Two markers of aging and disease… [40:41] Cholesterol, is LDL the enemy?.. [52:42] Is LDL a sign of inflammation?.. [56:50] What is adiponectin and why we love it?.. [01:02:00] What does Nat use for genetic testing?.. [01:08:15] Epigenetic testing to test your cellular age… [01:16:25] Peptides for gut health… ------ Follow Nat Facebook Facebook Group Instagram Mighty Networks BSP Community Work with Nat: Book Your 20 Minute Optimization Consult

29 Nov 20221h 25min

My guest this week is Kris Gethin, Editor-in-Chief of BodyBuilding.com & Co-Founder and CEO of Kaged Muscle. In this episode, Kris and I discuss how you can achieve peak physical performance without sacrificing longevity or health. Historically, this health tradeoff has been common in the bodybuilding and extreme sport communities; an often short lived career (or hobby) with long-term health implications from the physical and biological abuse they put their bodies through. But Kris' approach is proving otherwise. The best part of this conversation is that the strategies Kris uses and shares with us are not just for elite athletes, and extremely applicable to anyone interested in making sure their health span is equivalent to their lifespan. So, whether you are a fitness fanatic, biohacker, or just interested in being healthy inside and out, this episode's expert advice is one you've been waiting for! Follow Kris Instagram Kaged Muscle Instagram Website ------ Episode Sponsors DrinkHRW: I drink molecular hydrogen water every morning before anything else and have my clients do the same. Why? Molecular hydrogen is foundational to supporting a healthy body; through its ability to help to manage reactive oxygen species (ROS), inflammation, improve metabolic balance, and more. DrinkHRW also has hydrogen tablets with ImmunoLP20 to support the body's immune, respiratory, liver, oral, and stress response health. Visit DrinkHRW and use code Longevity for 15% off. BiOptimizers: 25% off Black Friday special Nov 21-29, 2022 with bionat10 code (after this promo period, you can still receive 10% off with the same code). Why choose BiOptimizers? 80% of American are magnesium deficient and could be making their deficiency worse by not taking the right form! So what's the solution? Magnesium Breakthrough; the only full-spectrum magnesium supplement with 7 unique forms of magnesium that your body actually absorbs. Visit here and use code bionat10 for a discount. ------ Episode Takeways [05:30] What took Kris from bodybuilding into biohacking?.. [10:50] What metrics does Kris use to measure biological age? [13:00] What is the importance of genetics when it comes to bodybuilding?.. [14:55] Kris expands on his experience with mold toxicity… [18:00] What foods are the most problematic for those with mold issues?.. [21:00] Fasting as an athlete… [30:20] Protein intake requirements… [37:50] Are frequent small meals or less frequent big meals better?.. [46:38] Are there any good preworkouts?.. [51:10] Recommended post workout fuel… [54:50] Do most people over 50 need more time to recover?.. [01:00:00] Kris's closing foundational and biohacking tips… ------ Follow Nat Facebook Facebook Group Instagram Mighty Networks BSP Community Work with Nat: Book Your 20 Minute Optimization Consult

22 Nov 20221h 11min

My guest this week is Dr. Amie Hornaman also deemed, "The Thyroid-Fixer". In this episode, Dr. Amie and I discuss functional medicine workup and protocols for thyroid imbalances. First, we talk about the conglomeration of symptoms those with thyroid imbalances may be experiencing, how the autoimmune switch gets turned on & possible underlying causes of thyroid issues, what role gluten plays in thyroid health, as well as the various thyroid hormones, especially T2. Dr. Amie shares how to get into "optimization land"; starting with the one question all physicians need to be asking and often don't, what thyroid labs you need to ask your physician for, why we need Iodine and how to supplement (pool swimmers, listen up!), and tips for weight loss, fasting, cold therapy, and more. Learn more about Dr. Aime and her thyroid support products at here and use code NAT10 for 10% off. ------ Follow Dr. Amie: Website Facebook Instagram YouTube ------ Episode Sponsors Oxford HealthSpan brings us Primeadine, which upregulates autophagy and mitophagy, helps the immune system to rejuvenate plus it protects DNA and supports deep sleep, hair skin and nails! It's a staple in my supplement stack! If you haven't tried it yet, go to Primeadine's website to learn more and use promo code BIONAT15 to save 15%. Mitopure from Timeline Nutrition is a scientific breakthrough for our cells. Ten years of research has led to the discovery of Urolithin A; a mitochondrial powerhouse that assists in mitophagy, protecting cells from cellular decline. Mitopure is clinically proven to enhance muscle health and performance. It comes in a powder, capsules or a berry powder (it tastes good!). There is a 3-month trial so you can try them all! To learn more, visit www.timelinenutrition.com and use code NAT10 for 10% discount! ------ Episode Takeways [06:50] Let's talk about thyroid & what symptoms to look out for?… [09:50] Why are so many people having thyroid issues?.. [12:30] Is gluten bad for the thyroid?.. [17:30] What are the basic thyroid tests people need?.. [30:50] The importance of being in a functional lab value range… [32:00] What should we be looking for as far as ideal lab ranges?.. [35:28] How to help your thyroid with food, thyroid replacement and supplements… [52:30] Fasting and thyroid… [57:10] Dr. Amie's unique thyroid support supplement line… ------ Follow Nat Facebook Facebook Group Instagram Work with Nat: Book Your 20 Minute Optimization Consult

15 Nov 20221h 2min