Part 16 - Luis Villasenor on Implementing a Keto Diet & Building Muscle

Ashley and Sarah Armstrong, aka The Strong Sistas, are powerlifters and nutritional coaches who are passionate about bioenergetic nutrition and regenerative agriculture. Suffering from autoimmune disease, the sisters have adopted an animal based lifestyle, utilizing the Carnivore Diet and the Ketogenic Diet, which has transformed their lives. Today, they live on a regenerative farm in Michigan and, in addition to their coaching practice, co-host the Rooted in Resilience Podcast.  Website: https://www.armstrongsisters.com/ Instagram: https://www.instagram.com/strong.sistas/ Youtube: https://www.youtube.com/@StrongSistas/featured Show Notes  (04:59) Your ability to produce energy, resist disease, and eat a wide variety of foods is developed in the environment you grew up in. (12:38) We need to develop food awareness rather than food fear. (19:57) Reduce your endotoxin load to mitigate its negative impact on estrogen and serotonin. (31:58) There are many misconceptions around PUFAs and saturated fat. (40:27) A weight loss program can result in health issues because even a short-term caloric deficit leads to a significant decrease in thyroid hormone conversion from T4 to T3. (50:29) Calories-in, calories-out does matter; but, the state of your thyroid impacts your basal metabolic rate. (55:50) Ease of digestion should be considered when determining what to prioritize in your diet. (1:05:32) Dr. Ray Peat believes that the small intestine should be relatively sterile (1:13:09) Putting on muscle is extremely advantageous to women over 30.

18 Apr 20231h 29min

Calley Means is the cofounder of True Medicine, which enables patients to use HSAs/FSAs to buy healthy food, exercise and supplements. He is writing a book, co-authored with his sister Dr. Casey Means, about how preventable cellular dysfunction (caused primarily by food) is at the root of nearly every chronic condition that plagues American life – and how to fix it. https://calleymeans.com/ Calley has invested in healthcare companies aiming to transform the current sick-care system, including Levels (providing patients with more metabolic health data), Atai (a leading mental health/psychedelic company), Delix (a leading psychedelic company), and Rejuveron (a leading longevity company), as well as consumer startups such as RapidSOS, UpSmith, Dynamic.xyz, and Vibe. Previously, Calley co-founded a company called Anomalie with his wife, which was acquired by David's Bridal. Anomalie's solution is the only customizable, made-to-order bridal brand that helps brides of all sizes, styles, and budgets visualize and create their perfect dream dress. https://twitter.com/calleymeans https://www.instagram.com/calleymeans/ https://www.linkedin.com/in/calley-means-a29b5512/ SHOW NOTES: (12:02) Is the growth of the healthcare industry correlated with better outcomes? (18:54) Humans and domesticated animals are the only creatures struggling with systematic obesity, depression, and metabolic dysfunction. (24:45) The average American today goes through 17 different medical specialists throughout their life. (30:59) Most forms of cancer aren't "unlucky". They're very preventable. (44:01) Food, alongside other metabolic habits, are causing not just a health epidemic in the U.S., but economic and political turmoil as well. (54:17) The American Diabetes Association said that as long as you take your drugs (if you're Type 2 diabetic) you can eat whatever you want. (56:43) Ultra-processed food is made up of highly-processed grains, sugar, and seed oils. (1:02:16) The USDA recommends up to 10% of our diet to be added sugar, nudging us into funding our destruction. (1:13:16) Is there any way, right now, without waiting for policy change, to use our current health benefits to buy root cause habits? GET THE MEAT http://NosetoTail.org FREE SAPIEN FOOD GUIDE http://sapien.org Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg

12 Apr 20231h 24min

Ted Naiman is a board-certified Family Medicine physician in the department of Primary Care at a leading major medical center in Seattle. Senior Science and Communication Advisor for DietDoctor.com. His research and medical practice are focused on the practical implementation of diet and exercise for health optimization. He has an undergraduate degree in mechanical engineering and utilizes engineering principles when dealing with complex systems such as human health and nutrition. https://tednaiman.com/ Dr. Nicholas Norwitz obtained his PhD in ketogenic nutrition and metabolism from Oxford University and is pursuing his MD at Harvard Medical School. He is a certified Metabolic Health Practitioner (MHP), and the author of peer-reviewed scientific papers and textbook chapters on topics including Alzheimer's disease, cardiovascular disease, diabetes, gastrointestinal health, genetics, osteology, and Parkinson's disease, as well as a blogger and lecturer on the application of the ketogenic diet as metabolic medicine. https://twitter.com/nicknorwitz GET THE MEAT http://NosetoTail.org FREE SAPIEN FOOD GUIDE http://sapien.org SHOW NOTES: [9:49] What is the idea of a healthy diet for a day? [13:05] The biggest factor in the obesity crisis. [17:19] Which is more important: food or exercise? [23:23] Are seed oils poison? [29:08] Satiety Per Calorie concept. [34:05] Is Nutrient Density scoring system going to work? [50:41] Satiety Per Calorie scoring system complexity. [1:13:50] Can the Diet Doctor resource scores be harmful for patients? [1:19:20] What is the Carbohydrate Insulin Model? [1:23:25] What all these models can not explain? [1:32:36] Is it possible to create a scoring system that would be generalizable? Studies: [44:35] https://pubmed.ncbi.nlm.nih.gov/30429127/ https://insight.jci.org/articles/view/128308 https://www.cell.com/cell/pdf/S0092-8674(22)00919-9.pdf [1:17:00] https://pubmed.ncbi.nlm.nih.gov/18805087/ https://pubmed.ncbi.nlm.nih.gov/23376733/ https://pubmed.ncbi.nlm.nih.gov/12672919/ https://pubmed.ncbi.nlm.nih.gov/17437143/ [1:24:11] https://pubmed.ncbi.nlm.nih.gov/32666008/ [1:25:46] and [1:29:12] https://www.sciencedirect.com/science/article/pii/S0002916522106167?via%3Dihub GET THE MEAT http://NosetoTail.org FREE SAPIEN FOOD GUIDE http://sapien.org Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg

4 Apr 20231h 47min

Robert Sikes (@ketosavage) is the Keto Savage, Founder of the Keto Brick, and accomplished Keto Bodybuilder. Robert is the author of the new book - Ketogenic Bodybuilding, a Natural Athlete's Guide to Complete Savagery which is the culmination of his research and experience over the past 7 years of ketogenic natural bodybuilding, earning his pro card, and working with hundreds of clients. Robert hosts the Keto Savage podcast, the popular Keto Savage youtube channel with vlogs, cooking demos, and he also coaches clients through online coaching to improve their health, performance, and body composition. Logan Delgado, also known as GoodyBeats, is the co-founder and chief brand officer of BioCoach. Logan used to be 225lbs, overweight and out of shape and completely transformed his life through nutrition and exercise. A YouTuber, husband & father of two little girls, Logan is a huge inspiration in the health space and works his butt off every day to build a bigger following and influence to help motivate people! If you want some serious diet, workout, and life motivation give him a follow. Instagram: @goodybeats YouTube: https://www.youtube.com/channel/UCfLrsGeU0MJNw8o5aDdt5Bw GET THE MEAT http://NosetoTail.org FREE SAPIEN FOOD GUIDE http://sapien.org SHOW NOTES: (16:40) Be aware of how emotions play into your dietary choices, and never rely on willpower alone to keep you on track. (31:54) Sustainability is key to any dietary protocol. (37:10) A species-appropriate diet is not a high-carbohydrate diet, and especially not one made of highly-refined carbohydrates. (44:36) Diets are simple, but people are complicated. (59:34) Familiarize yourself with the nutritional makeup of the foods you eat on a daily basis. (1:05:45) Carbs can help in muscle-building as long as the other pieces of the puzzle are in place. (1:17:46) Building muscle has a myriad of benefits for everyone. This is part of the new Peak Human Debate Series where I talk to leading doctors, scientists, and health influencers about controversial topics. GET THE MEAT http://NosetoTail.org FREE SAPIEN FOOD GUIDE http://sapien.org Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg

29 Mars 20231h 35min

Brian sits with Dr. Kwadwo Kyeremanteng, an ICU Physician, and Head of the ICU Department, who also has a background in palliative care. Working on research into ways to make the healthcare system more sustainable, Dr. Kwadwo created the Resource Optimization Network and hosts the Solving Healthcare podcast. In his work Dr. Kwadwo noticed the relationship between metabolic syndrome or other underlying chronic conditions and covid outcomes. Following this, he took up a mission to empower patients with tools and knowledge to make healthy life choices that prevent and even reverse these diseases. GET THE MEAT http://NosetoTail.org FREE SAPIEN FOOD GUIDE http://sapien.org SHOW NOTES: (07:43) Facing the pandemic, Dr. Kwadwo's mission was to inform people about crucial factors that affect covid outcomes. (16:40) Many doctors are also struggling to balance their work with healthy living (19:35) How do doctors respond to the newer dietary recommendations as against the typical nutritional training? (17:34) The rigidity of doctors, whether due to ego or fear of being wrong, played out negatively in the pandemic. (24:57) Dr. Kwadwo has seen no case of a healthy patient ending up in the ICU due to covid-19. (35:53) The protein hack. (46:55) How can all these health strategies be passed across to the larger public? (54:00) How do families implement these changes? GET THE MEAT http://NosetoTail.org FREE SAPIEN FOOD GUIDE http://sapien.org Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg

15 Mars 20231h

Brian once again sits down with Miki Ben-Dor, a paleoanthropologist affiliated with Tel Aviv University. He specializes in the association between nutrition and evolution in humans, with a particular focus on reconstructing the Paleolithic diet. He conducted the study titled The evolution of the human trophic level during the Pleistocene (https://onlinelibrary.wiley.com/doi/full/10.1002/ajpa.24247) and is the author of the 2023 book Live Paleo Style which can be purchased on Amazon. GET THE MEAT http://NosetoTail.org FREE SAPIEN FOOD GUIDE http://sapien.org SHOW NOTES (06:47) The top two principles that the hunter-gatherers of the past lived by was autonomy and equality. (15:44) What most people call the "paleo diet", Miki simply calls our "natural diet". (31:24) Sharing is common in all nomadic hunter-gatherer societies. (46:14) Those who continue to push the high-fiber, low-meat lifestyle are doing so disingenuously. (1:15:40) Brian and Miki recap just a few pieces of evidence that humans evolved to be high-trophic-level carnivores that do best when they primarily consume meat and fat (1:30:00) Meaning is found in helping others. GET THE MEAT http://NosetoTail.org FREE SAPIEN FOOD GUIDE http://sapien.org Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg

8 Mars 20231h 48min

Brian sits down with Dr. John Jaquish, the Wall Street Journal bestselling author of the book Weight Lifting Is A Waste Of Time, So Is Cardio, And There's A Better Way To Have The Body You Want! He developed OsteoStrong, a groundbreaking bone density building medical technology, and is now in partnership with Tony Robbins. He is also the inventor of the X3 Bar, which has been proven to develop muscle much faster than conventional weight lifting. Dr. Jaquish's methods have been used to train the world's most elite athletes, such as the entire Miami Heat organization, various NFL and NBA players, as well as Olympians. Use the promo code SAPIEN to get $50 off your X3 Bar at https://www.jaquishbiomedical.com/x3-bar/. BUY THE MEAT NosetoTail.org Preorder the film here: http://indiegogo.com/projects/food-lies-post SHOW NOTES (12:05) According to Dr. Jaquish, 99% of people who go to the gym make no progress in their physique goals. (21:06) With variable resistance, you deal with more weight in positions where you are stronger, and dealing with less weight in positions where you are biomechanically inefficient. (28:06) For optimal muscle growth, you need a lot of protein in your system. Consuming up to 200 grams every day often makes it hard to eat anything else (i.e. carbs). (33:45) Metabolic rebound is the reason some muscle growth is associated with fasting, as demonstrated in a study conducted by Henry Alkire (https://www.linkedin.com/in/henry-alkire). (44:16) Supposedly, eating one meal per day puts you at higher risk of all-cause mortality. Dr. Jaquish finds a major flaw in the study (https://linkinghub.elsevier.com/retrieve/pii/S2212267222008747) which claims this. (47:06) A healthy heart is highly-dependent on testosterone. (56:40) Cardio is a waste of time. For full show notes with links to all the studies join the Patreon BUY THE MEAT NosetoTail.org Preorder the film here: http://indiegogo.com/projects/food-lies-post Film site: http://FoodLies.org YouTube: https://www.youtube.com/c/FoodLies Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg

28 Feb 20231h 10min

Layne completed a BS in Biochemistry and a PhD in Nutritional Sciences, honing his intellectual skills under Dr. Donald Layman, one of the foremost researchers on protein metabolism and fat loss in the world. He has also enjoyed success in bodybuilding, winning a natural pro card in 2006. He is the founder of BioLayne. He created the company to provide ethical, science-based coaching that synthesized real world experience with evidence based protocols. In his coaching career he has turned over 70 people pro and reshaped the way that countless people think about nutrition. https://biolayne.com GET THE MEAT http://NosetoTail.org FREE SAPIEN FOOD GUIDE http://sapien.org SHOW NOTES: (9:51) There is no "one-size-fits-all" prescription in the fitness and nutrition space. (19:50) There is no such thing as "good" and "bad" foods. (24:15) Nuance is king in the fitness and nutrition space. (31:36) Don't sweat the carb/fat debate. (49:01) Layne doesn't claim to be an arbiter of truth; but, he's all for intellectual honesty. (1:03:00) Brian and Layne debate on common points of contention in nutritional science. (1:22:30) It's much easier to live an unhealthy life today compared to just three decades ago. Learn more about the individuals and studies we mentioned in today's episode: Dr. Ted Naiman: https://www.dietdoctor.com/authors/dr-ted-naiman-md "Co-consumption of Vegetables and Fruit, Whole Grains, and Fiber Reduces the Cancer Risk of Red and Processed Meat in a Large Prospective Cohort of Adults from Alberta's Tomorrow Project": https://www.mdpi.com/2072-6643/12/8/2265 Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake: https://www.cell.com/cell-metabolism/pdf/S1550-4131(19)30248-7.pdf GET THE MEAT http://NosetoTail.org FREE SAPIEN FOOD GUIDE http://sapien.org Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg

15 Feb 20231h 36min