Meta Health: Mindfulness Meets Metabolism

This episode digs deep into protein and more specifically amino acids (protein building blocks) and their role in metabolism, weight control, insulin resistance, and overall health. We cover some of the following: Quick overview of mitochondrial metabolism Introducing protein and amino acids The role of amino acids in energy production Fasting and ketosis Can excess protein intake lead to fat/weig...

I've selected 2 key metabolic ingredients, Acetyl CoA and Citrate, to explain nutrition metabolism in further detail. I've also selected a different storyline, the mitochondrial amusement park and the Kreb's merry-go-round, to help you visualize some of the most fundamental steps of metabolism. In this episode we cover: Acetyl CoA's role as a key metabolic conductor The metabolic merry-go-round us...

The mental and metabolic impact of human beings predominantly or exclusively working from home has been profound. I've noticed significant increases in insulin resistant conditions including premature heart disease and a deterioration in mental health. All of these risks existed pre-pandemic, reflecting our modern digital lifestyles, but post-pandemic these risks have intensified to an even worse...

I see lots of patients in my clinic who aim to lose body fat and have become well versed in the different types of body fat, specifically subcutaneous adipose tissue (aka SAT) and visceral adipose tissue (aka VAT). Although VAT and SAT are both fat, they represent different health risks and there are some differences in terms of which strategies are more effective for VAT vs SAT loss. This episode...

GLP-1 drugs have been all over the headlines and the global demand for using these drugs for weight loss has been significant. GLP-1 belongs to a family of gut-based hormones called incretins. In this episode I'll teach you about the fascinating incretin system and how you can influence it naturally to promote weight loss. I cover the following: Understanding the incretin system and how the gut co...

The pentose phosphate pathway, which I refer to as P3, is one of my favorite metabolic pathways and one that gets far less attention than glycolysis, gluconeogenesis, and Krebs, yet plays such a key role in our body. In this episode we go over the following: Brief refresher on glycolysis and coenzymes using James Bond storytelling Deeper dive into oxidation, reduction, and free radicals (aka react...

In this Metabyte (shorter episode), I review the interaction of the insulin hormone and its receptor on the surface of the muscle cells using a slice of chocolate cake, a lock and key, and a reference to Indiana Jones. 

Call it holistic, functional, metabolic, integrative, longevity, or whatever, but this episode expresses some of my concerns about the direction of what I refer to as the rising " alt health " movement. Interestingly, I'm part of both alt health and mainstream medicine, so I'll share my take from both sides. I'll discuss: The story of "Dr. Bob," a fictional alt health practitioner whose practice i...

In this episode we will tie together cholesterol metabolism using the boat vehicular model from Part 1, and understanding your own cholesterol results in greater depth. My free cholesterol e-book here summarizes key numbers and concepts discussed in this episode. We'll discuss the following:  Review of lipid boats and cholesterol metabolism Understanding the impact of lifestyle on blood vessel hea...

Lipid (cholesterol) physiology is complicated, but essential for you to understand as part of metabolism, health, and longevity. Let's simplify lipids (and glucose) using cars, boats, and traffic. This sets the foundation for future episodes where I discuss the practical implications of lipids and heart disease risk. We'll discuss the following: The vehicular metabolic traffic model Quick review o...

Glucose variability (GV) is an important metric that expands upon the current limited application of fasting blood glucose and hemoglobin A1C. In this episode we'll discuss: The limitations of A1C and fasting blood glucose What is GV and why it matters? How GV is related to inflammation and chronic disease Glucose dipping and its connection to weight gain Defining an optimal range for GV  

The hemoglobin A1C is a useful, yet imperfect glycemic marker which we'll explore further in this episode where we discuss: The origins of the glycohemoglobin test (aka A1C) The flaws of A1C testing and why you may not be prediabetic Insulin resistant markers that should accompany A1C testing The impact of ethnicity on A1C testing An exciting new metric that may be superior to the A1C test

There are significant ethnicity-specific differences in metabolism and heart disease risk that are not often discussed. In this episode we cover: A brief overview of insulin resistance (IR) and the renin angiotensin system (aka RAS) How IR and RAS present in major ethnic groups like African Americans, Asians (including South Asians), Hispanics, etc. My simplistic model for categorizing IR to bette...

I'm going to explain the interaction between blood pressure, body fat, and sodium by explaining the all important RAAS (renin-angiotensin-aldosterone system). Understanding this system can help you optimize blood pressure, heart, and overall vascular health. We'll discuss the following: Understanding how RAAS works How body fat interacts with RAAS Why sodium is not the root cause of high blood pre...

Understanding the mechanism behind how your body stores and burns fat (aka lipolysis) will help you incorporate lifestyle strategies to help you lose excess body fat.  In this episode we discuss: The science of burning body fat  Different types of body fat based on color and location Teaching your body to burn excess fat through thermogenesis Multiple lifestyle strategies to enhance fat loss

Muscles are a key organ for longevity, yet the majority of patients I see in my clinic suffer metabolically, physically, and even mentally from a lack of optimal muscle strength.  Most individuals are also consuming insufficient protein to activate muscle growth.  In this episode I discuss: The science of muscle growth (aka muscle protein synthesis) The role of insulin and mTOR using a Marvel supe...

Ketogenic diets are commonly associated with meat-based diets, but this misconception isolates individuals from accessing this precious metabolic state. In this episode I discuss the following: Ketosis explained using an ox-powered waterwheel Fat burning/oxidation explained using box cutters Why ketones are an incredible energy source  The health benefits of ketosis explained How plant-eaters and...

Envy is an emotion very few people like to talk about, but that simmers inside so many of us.  I talk about envy openly in this episode and discuss the following: Why people avoid discussing envy The impact of envy on our emotional health My personal experience with envy The parenting impact of envy on children Toxic competitiveness fueled by envy Practical tips on coping with envy

In this episode I use 4 key coenzymes along with storytelling and visualization to help you understand energy metabolism.  We'll weave in James Bond's Casino Royale and introduce a "RAP" to help you become a metabolic whiz.  Topics include: Mitochondria refresher  Introducing the 4 key coenzymes Major metabolic processes that produce energy The role of B vitamins in metabolism Cutting edge longevi...

In this episode I do my best to provide an objective, science-based mechanism for how plant-based and paleo-type diets can be effective in reversing insulin resistance.  I cover the following: Molecular overview of insulin resistance Case descriptions of how plant-based and paleo-type diets can reverse insulin resistance Critical role of mitochondrial horsepower Overlap areas with plant-based and...

It's time to introduce the liver into our metabolic framework and understand how it interacts with fat and muscle. We'll discuss: The metabolic triad of glucose, fat and muscle  How the liver regulates glucose with extraordinary precision Understanding metabolism when fed, fasted, and in ketosis Insulin resistance in the liver and how it's linked to elevated glucose, triglycerides and fatty liver

This episode introduces fat metabolism through signature storytelling that involves ships, TSA agents, and a visit to a pub. We'll cover the following: Overlaps in fat and glucose metabolism The essence of fat mobilization and storage Key hormones for fat storage and burning Deeper understanding of insulin resistance and fat gain Lifestyle changes to enhance fat burning

In prior episodes we discussed how glucose gets into cells from the bloodstream, but now it's time to dig deeper and understand how glucose and nutrients actually get into the mitochondria to produce energy.  Optimal mitochondrial function is essential for energy, weight control, and disease prevention, so understanding its function is key.   Brief overview of insulin resistance basics from prior...

Fasting continues to be one of the top health and nutrition trends in the world.  Why wouldn't it be?  Weight loss, disease prevention and reversal, longevity benefits, and the list goes on.  As someone who has practiced fasting and prescribes it in the clinic, there is a dark side to fasting that is not being discussed.  I discuss some of the following topics in this episode: If fasting is medici...

We laid the groundwork for understanding the root cause of insulin resistance in prior episodes, and now we have reached a major climax in this saga where we discuss one of the molecular root causes for this condition.  There will be some James Bond references and an explanation of insulin resistance using a kitchen power outage as an example.  We'll end this episode by panning out from the molecu...