Recommended Podcasts & Books

Maybe we should be looking more at Insulin levels and not just glucose!!

Most people understand that metabolism is a key factor in controlling weight and overall health. But the science of how the metabolism actually works can often be confusing or oversimplified. Metabolic scientist and professor Dr. Benjamin Bikman is on this episode of The Model Health Show to unpack the critical role that insulin resistance plays in obesity and chronic illness. You’re going to learn the exact mechanics of how insulin resistance occurs in the body, and realistic lifestyle interventions you can implement for better metabolic health.

2nd part of the above podcast.

In today’s world, if you want to be metabolically healthy, you have to dare to be different. Our environment is inundated with food, conveniences, and other inputs that make it easy to be metabolically unhealthy. On this episode of The Model Health Show, you’re going to learn real world applications for creating true health.

This really lays down a pretty honest take home of WHY we need to make exercise a part of our lives and if we do not, why we may become more encumbered as we age. The title does mention the age 50…. BUT I feel it really applies to all of us.

Peter addresses the common questions about starting or returning to an exercise routine over the age of 50. Individuals in this age group have frequently reached out with questions about whether it's too late to start exercising and often express concern over a lack of prior training, a fear of injury, or uncertainty about where to begin.

Exercise, and in particular STRENGTH TRAINING, are incredibly powerful and potent tools for recovery from chronic dizziness and other neural circuit symptoms. In this interview with Dr. Sharon Gam, PhD, CSCS, you will find out why and how to exercise for neural circuit symptom recovery. Whether you've been diagnosed with PPPD, MdDS, vestibular migraine or another symptom-based disorder that is medically unexplained, or if you're dealing with medically unexplained tinnitus, hyperacusis, pain, fatigue, etc., strength training is one of the most powerful tools you can use to re-wire your brain and nervous system.

Bestselling author Michael Easter returns to The Drive with Peter Attia to discuss his new book, Scarcity Brain. In this episode, Michael explores the evolutionary backdrop that moulded human beings, a setting characterised by scarce food, limited information, and few possessions. He contrasts that with the modern era, marked by abundance and comfort, and the ensuing repercussions on our physical and mental well-being. Michael introduces the concept of the “scarcity loop,” a three-part behaviour cycle which helps explain modern challenges such as overeating, addiction, gambling, and materialism, and offers practical strategies to break free from its cycle. The episode culminates in a thought-provoking exploration of happiness, drawing on Michael's experiences with monks and underscoring the value of boredom, exploration, and discomfort as transformative elements that elevate awareness, presence, and the will to live.

Courtney Conley is an internationally renowned foot and gait specialist. In this episode, Courtney delves into the intricate world of foot anatomy and functionality. She explores the complexities of the foot, discussing its anatomy, common injuries, and the importance of understanding its structure in preventing issues. She covers a range of foot ailments, factors contributing to them, treatment options, and prevention strategies. She delves into the significance of loading, balance, range of motion, and posture, emphasizing the crucial role of strength in preventing both injuries and falls. Additionally, she sheds light on the interconnectedness of the kinetic chain, from the leg muscles down to the foot, and how issues within this chain can cascade downstream, leading to various injuries and pathologies. Additionally, she provides a comprehensive overview of footwear, discussing suitable options for both adults and children to promote foot health and mitigate potential problems.

Longevity is at the top of everyone’s mind these days, and we can’t talk about longevity without mentioning movement, mobility, and safeguarding against falls and fractures. What lies at the heart of these endeavors? Our capacity to build and sustain lean muscle. 

Today on The Dhru Purohit Podcast, Dhru sits down with Dr. Gabrielle Lyon to discuss why building and maintaining skeletal muscle is critical for preserving our healthspan, lifespan, and metabolic health.

Dr. Lyon is a Washington University fellowship-trained physician in nutritional science and geriatrics and is board-certified in family medicine. She is the founder of the Institute for Muscle-Centric Medicine and has a private practice that services leaders, innovators, mavericks, and executives in a number of fields. 

In addition, Dr. Lyon also works closely with special-operations military personnel. Her goal is to change the paradigm of medicine from obesity-focused to muscle-centric and the way we think about health and medicine with high scientific integrity. Her new book, Forever Strong: A New, Science-Based Strategy for Aging Well, is set to be released on October 17, 2023.

In this conversation, Mark walks through the 10 hallmarks of ageing, and explains what we can all practically do to influence them. He talks about the difference between our chronological age and our biological age and wants to reframe the idea that growing older means becoming frail, weak and less independent. In fact, Mark believes that as a society we have normalised what he calls ‘abnormal ageing’.

They talk in detail about food and how our daily choices influence the speed at which we will age. Mark explains how all the chronic diseases of modern life – heart disease, cancer, type 2 diabetes and dementia – are in some way related to disturbances in how we regulate blood sugar. And he details the ‘wildfire of downstream effects’ this can lead to - things like inflammation, increased belly fat and an increase in stress hormones.

Mark also shares powerful research showing that we can reverse our biological age by up to three years in just eight weeks. We also cover the controversial topic of protein, the crucial need for resistance training as we get older, and what exactly Mark learned from visiting the Blue Zones – places around the world where the population naturally thrives into old age. Their default culture, he says, is a diet rich in whole foods and phyto-chemicals, a naturally active lifestyle, being socially connected and a strong sense of meaning.

This is a bit sciencey and technical, but super interesting in unveiling the profound role of proteins and essential amino acids in our diet

THEY ARE THE ONLY ESSENTIAL NUTRIENT!!

Delving into the nuances of daily protein optimization, Dr. Gwin explains why all proteins aren't created equal and the implications for dietary guidelines. The conversation also covers the limitations of current dietary guidelines and what future research is needed to improve public health recommendations.

Dr. Gwin provides insightful perspectives on the potential changes in how we view protein intake and its overall role in our health.

Take a look into the fascinating world of tendon health with Dr. Gerard D’Onofrio in this latest episode of the Dr. Gabrielle Lyon Show. Join them as they explore the crucial role of tendons in overall mobility and discuss the various factors impacting tendon functionality. Learn about the basics of how tendons work in harmony with muscles to support movement and what makes them vulnerable to injuries. Discover the significant influence of nutrients such as hydrolyzed collagen, leucine, and omega-3 fatty acids on tendon health, alongside the effects of hormonal changes and medications like fluoroquinolones and corticosteroids. This episode not only sheds light on critical components of physical health but also offers practical advice for enhancing tendon resilience through diet, supplementation, and mindful medication management.

This is an excellent listen for most of us! It really highlights the importance of good protein (amino acids...) and how we can better our consumption for additional benefits. This could be even more important as we age and loose muscle mass. The key to all of this is muscle protein synthesis.

In this episode they discuss:

• Does protein timing and distribution matter?  

• How does your body respond to fasting?  

• Why the quality of protein matters.  

• How to use exercise to slow muscle loss.

In “Dopamine Nation: Finding Balance in the Age of Indulgence,” Dr. Anna Lembke says today’s superabundance of pleasurable stimuli makes us all vulnerable to overindulgence. And she discusses why this is really not healthy in our already overstimulated lives.

Love Peter Attia! What he says just make sense. He talks about longevity; not ‘lifespan’, but ’heatlhspan’. To improve our ‘healthspan’ we NEED to take responsibility for our bodies and not just blame them when they go wrong. Its does take time an effort but, managing our time is tough… but all about choices.

If we fall and break a hip when we are over 65, up to 30% of those will have died in a year. Of those that survive, 50% of those will NEVER get back to where they were. So this is really important that we act to prevent.

More with Peter Attia and the lovely Rangan Chattejee. More of similar to the above but also adding some very useful examples of the carryover strategies into our lives. For example, a woman of 40 should he able to carry 75% of her bodyweight in 2 hands for a minute. Why…. So when she is 70, she is more likely to be able to undo a jar, but more importantly, if she falls she will be able to hold on to stop herself falling.

Brilliant and so important that we understand the impact of UPFs (ultra processed foods) on our lives and our children!!

Ultra-processed food makes up 60 percent of many diets. Though to call it food is a stretch. Because it is not, strictly speaking, food at all. It is an industrially produced edible substance. And it’s killing us. That is the nauseating conclusion Chris van Tulleken reaches in his new book, “Ultra-Processed People: The Science Behind Food That Isn’t Food.” Today, he explains how big businesses have corrupted our diets and what we can do to stop them from causing further harm.

There is SO much information out there. This extra special - and slightly different - episode of the podcast is for anyone who’s ever felt confused about best practice for good health. If you’ve wondered which diet is the best one for your health, or if you are confused about how much protein you should be consuming - or whether a little bit alcohol has any health benefit at all… Have a listen… and you may even need to listen more than once.

Dr Mindy Pelz is a nutrition expert, a pioneer on the subject of women’s health and hormones, and the author of Fast Like A Girl and The Menopause Reset: Get Rid of Your Symptoms and Feel Like Your Younger Self Again. This is NOT just about menopause!!

Mindy’s aim is to empower women by explaining the biological changes that take place each month and throughout a women’s life. She believes that, armed with her knowledge, they can improve their health, happiness and relationships. But this conversation is just as relevant for men.

CAUTION:This podcast discusses fasting, and its advice may not be suitable for anyone with an eating disorder. If you have an existing health condition or are taking medication, always consult your healthcare practitioner before going for prolonged periods without eating.

Scarcity Brain by Micheal Easter

Michael Easter, author of The Comfort Crisis and one of the world's leading experts on behaviour change, shows that the problem isn't you. The problem is your scarcity mindset, left over from our ancient ancestors. They had to constantly seek and consume to survive because vital survival tools like food, material goods, information, and power were scarce and hard to find. But with our modern ability to easily fulfil our ancient desire for more, our hardwired "scarcity brain" is now backfiring. And new technology and institutions - from dating and entertainment apps to our food and economic systems - are exploiting our scarcity brain.

Purchase it on Amazon here.