Philife Podcast

Seed oils has been a controversial topic among many people with large audiences online. Is this really something worth worrying about? Is there strong scientific evidence to support the claims being made about the potential negative effects of seed oils? Is there evidence disputing the claims? Regardless of what the evidence says, do you know how much you're consuming and if it's having any effect...

Do you know your metabolic rate? Can you 'feel' your metabolism? Does your diet affect your metabolic rate? Does it even matter?! In today's episode we will cover all of these questions and simplify what 'metabolism' means and if it's something you need to be concerned about at all. --------------------------------- WEBSITES --------------------------------- https://johnbarban.com https://bradpilo...

You've likely heard of LDL, HDL and Triglycerides, but do you know your Lp(a) and Apo-B levels as well? Should you know these numbers? Do they matter? In today's episode we discuss the current debate over lipids and cholesterol. Some schools of thought think lower LDL at all costs is the answer, others think it's all about inflammation and LDL only matters if you have systemic inflammation. Some t...

Can cardio boost muscle growth? There are a number of physiological changes that happen when you do regular cardio, one of the most important is the increase in blood and oxygen delivery to the working muscles. In this episode we discuss the potential benefit of adding cardio for the purpose of gaining muscle faster. --------------------------------- WEBSITES --------------------------------- http...

In today's episode we review a long term observational research paper that claims plant based protein is better for longevity than animal based protein. This study is done only in nurses and started in the 1980's. This could tell us more about the type of person who largely eats a plant based diet in the 1980s vs a true physiological difference in plant vs animal based protein. Longitudinal observ...

In this episode we discuss the Nova food classification system and how they arrive at the designation of "Ultra Processed" Food. Each category from unprocessed to ultra processed has surprising overlaps. The further you look into these labels the harder it is to determine what processing even means. It doesn't take long to realize these labels are essentially meaningless and only add to confusion...

Scientific research is reported every day by mainstream 'journalists' and the headlines they choose are usually sensationalized and meant to grab your attention. What you might not realize is the title of the research papers themselves are now becoming sensationalized and can provide a biased or even outright dishonest reporting of the results. In today's episode we review a scientific paper that...

Changing your body composition and overall fitness cannot be tracked just by stepping on the scale. Tracking your progress depends on what your goal is and know how to measure your progress towards that specific goal. Body weight, body fat %, strength, cardiovascular endurance, lipids, blood glucose and many other things can be tested, but which ones tell you if you're headed towards your goal. --...

Brad discovered dark chocolate is high in two heavy metals, cadmium and lead. This puts his consumption of chocolate into question as he always assumed it was a healthy indulgence because of the high polyphenols in chocolate. In today's episode we discuss the challenge of labeling a food healthy or not. If we only look at the polyphenols in dark chocolate we would say it has health promoting prope...

Anyone who has ever lost weight was in a calorie deficit. It doesn't mean they had to count calories, but whatever they were doing they ended up eating less total calories than their body was burning. Every bodybuilder and fitness competitor and everyone else who has ever lost weight can attest that they had to eat less than they were previously eating to lose weight. You can achieve a deficit wit...

The scale is great for tracking weight loss, but it can’t tell you if the weight you lost is fat or lean mass. If you want to be sure the weight lost is fat you need to go beyond just the scale to track your progress. --------------------------------- WEBSITES --------------------------------- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://johnbarban.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://br...

In this episode we talk about the dishonesty of media and sensationalized headlines that are designed to get attention. This article is about a man who lost 42lbs on Ozempic, and reports his back pain went away and many other good things happened. However the journalist decided to lead with the headline and a story focused on a supposed comment referring to the inability to eat a bucket of KFC any...

In today's episode we review research that explores how many calories we can really burn in a day. We discuss the constrained energy theory suggesting your body will regulate how many calories it will burn based on how much you eat and how much you move. You'll realize we cannot just continue to move more and more every day and burn more and more every day. At some point your body will force you t...

Weight loss drugs ozempic and mounjaro have been show to have beneficial effects on blood glucose control, insulin resistance, lipids, weight loss, and other metabolic disorders. There are now recent reports suggesting it can also have beneficial effects on arthritis, and even burning fat in a different pattern, specifically women report their breast tissue is not reducing from Ozempic. This may n...

High dose Niacin is effectively reducing Lp(a) however it has been causing my liver enzymes to increase. For the past month I’ve been taking Milk Thistle and it’s has effectively reduce the liver enzymes back to normal. --------------------------------- WEBSITES --------------------------------- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://johnbarban.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://bradpilon.co...

In today's video we discuss the trend of anti aging experts like Peter Attia and Rhonda Patrick suggesting that VO2 max is important for longevity. Do they really mean you should be doing VO2 specific workouts for the rest of your life, or is it that people with a genetically high VO2 max might have a better chance of living longer? This is another example of getting caught up in the minutiae and...

In this episode we talk about the rise of anti aging experts online like Peter Attia, Rhonda Patrick and Andrew Huberman. They're all very well spoken, highly educated, and each of them have a laundry list of things to do in order to avoid an early death. But are these people stressing so much about trying to live longer that they might actually be shortening their lives? -------------------------...

In todays episode we review the results of high dose niacin for LDL, HDL, Triglycerides and Lp(a). We also review the side effects it seems to be causing, and discuss a plan to manage it moving forward. --------------------------------- WEBSITES --------------------------------- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://johnbarban.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://bradpilon.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠...

In this episode we discuss the assertion that you have to become and entirely different person to lose weight. If this is true there is little hope of anyone achieving sustainable weight loss. This cannot be how it has to be, if it is true, who are your now and who is it you must become? --------------------------------- WEBSITES --------------------------------- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://johnbarban...

There is a narrative that Ozempic causes dramatic loss of muscle mass along with fat mass. However if you lift weights you will not lose any muscle mass, and can in fact gain muscle while losing fat at the same time. In today's episode we review a care report of a client who did just that and gained 29lbs of muscle was while using Ozempic. --------------------------------- WEBSITES ---------------...

In this episode we review a clever study that shows how exercise is a potent tool for maintaining significant weight loss after an extreme low calorie diet. --------------------------------- WEBSITES --------------------------------- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://johnbarban.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://bradpilon.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Total T Clinic⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

In this episode Brad starts us off with an abstract example comparing chainsaws to exercise. The point is there are many experts in exercise giving advice online, and it's easy to get caught up following the wrong advice. We go on to talk about how easy it is to lose sight of your original goal, and the importance of checking in with yourself and being honest when you evaluate if you're truly purs...

Brad did his masters thesis on intermittent fasting which he turned into his popular book "Eat Stop Eat". This was almost 15 years ago, and since then we've coached 1000's of people on intermittent fasting and how to use it as a tool for weight loss and overall health. In today's episode we go back to the beginning when Brad first started researching intermittent fasting, and walk you through all...

There is an ever growing amount of diet and fitness information, research and advice available online. It's impossible to consume it all, and even more unrealistic to attempt to follow even a fraction of what you can find. More and more information isn't going to accelerate your results, in almost all cases it will leave you stuck in the starting gates with analysis paralysis. During this talk we...

In this episode we discuss the difference between population health and individual health. As an example, I explain how I discovered I had lung cancer by taking the initiative to get preventative screening done even though I had no symptoms. This is an example of taking healthcare into my own hands as an individual vs letting the medical system tell me what to do based on overall population data....