Here's 5 rules you need to follow to get enough zinc. Access the show notes, transcript, and comments here . Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome .
Do you want beautiful, flawless, radiantly healthy skin? Want to stay healthy during cold season? Want to eat that bagel without your blood sugar spiking through the roof? Then it's time to think about zinc. Zinc is critical to every aspect of our biology, but the first things to go when we run low are our skin health, our immune system, and our glucose tolerance. Zinc, moreover, is critical to antioxidant defense, so should be considered broadly protective against all of the degenerative diseas...
Restricting salt, replacing iodized salt with natural unrefined salt, and consuming plant foods that generate isothiocyanate can all have their place in a healthy diet, but raise the risk of iodine deficiency. Here's how to spot the problem and what to do about it. Access the show notes, transcript, and comments here . Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome ....
There are good reasons to eat traditional fats like butter, olive oil, animal fats, and tropic oils, rather than modern vegetable oils. But years of consuming vegetable oil can cause your vitamin E requirement to remain elevated for up to four years after you make the switch, leaving you vulnerable to some extra wear and tear during the transition. Here's how I recommend using vitamin E in food or supplements to smooth out the transition. Access the show notes, transcript, and comments here . Ch...
I currently use a Germ Guardian, but for about a decade I used this method, which is half the initial cost and one fifth the long-term maintenance costs. Access the show notes, transcript, and comments here . Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome .
If you're one of the 7% who have this gene, then drinking coffee may just save your life. Access the show notes, transcript, and comments here . Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome .
Selenium is critically essential to the defense against oxidative stress and to thyroid hormone metabolism. Soil concentrations cause so much variability in the selenium content of foods that any two of us could be eating the same diet and one of us could have too little selenium and the other too much. That makes it essential to understand how to measure and manage our nutritional status. In episode 35, I continue the series on managing nutritional status by teaching you how to do just that. Th...
This is a quick note to let you know that I changed the name of the show from "The Daily Lipid" to "Mastering Nutrition" and to explain why I did it. Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome .
Although vitamin B12 is mostly found in animal products, there are true vegetarian and vegan sources. Nevertheless, designing a B12-adequate diet is more nuanced than it may seem even for someone with a healthy digestive system, because we can only absorb a limited amount from each meal. In this video, I teach you how to do exactly that for vegans, omnivores, and everyone in between. Access the show notes, transcript, and comments here . Chris Masterjohn, PhD, is the Founder and Scientific Direc...
If you're going to cook your own fresh liver, here are five core principles to make it taste as good as it possibly can. These can be applied to any recipe. Access the show notes, transcript, and comments here . Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome .
Stephan Guyenet made a book! The Hungry Brain is available now, and in episode 34, Stephan and I talk all about it. Stephan is a long-time friend and colleague. He has a PhD in neuroscience, and studies the role of the brain in controlling the food we eat and the other behaviors we engage in that affect our body composition and risk of obesity. His book lays out how the brain makes these decisions and what we can do to outsmart these deeply rooted instincts in today's challenging environment. We...
Liver is the most nutritious food on the planet, but many people find it difficult to work into their diet. Here are five ways to do that. Access the show notes, transcript, and comments here . Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome .
Bone broth is a fantastic way to support your beauty, strength, and health, but can be a pain to make. Here's how to make it in an Instant Pot and have a week's worth of reheatable food in the process. Access the show notes, transcript, and comments here . Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome .
In episode 26, we continue the series on assessing and managing nutritional status. This time we talk about copper. Copper deficiency can cause anemia that is very difficult to tell apart from iron-deficiency anemia, osteoporosis, histamine intolerance, high cholesterol, and a variety of mental effects resulting from neurotransmitter imbalances. Serum copper and ceruloplasmin are excellent tools for assessing nutritional status, but are confounded by inflammation, birth control, menopausal statu...
Sometimes a really simple digestive aid can do wonders for your digestive system and save you from restrictive diets and other more complicated solutions. Here's five ways to try ginger to do just that. Access the show notes, transcript, and comments here . Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome .
Here are three practical tips for how to prevent waking up early to pee and help you fall back asleep if you do. Access the show notes, transcript, and comments here . Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome .
In episode 25, I tell the story of my personal story with iron overload, and weigh in on the proper use of blood tests and strategies to manage anemia, hemochromatosis, and everything in between. It's important to realize that these are the extremes, and there is a large middle space where we need to not only manage how much iron we accumulate, but how we direct it away from its disease-promoting roles and into its health-promoting roles. This is a great primer on iron as well as a source of ins...
In this special interlude, I lay down the framework of the five core principles that make a good marker of nutritional status. This is to lay down the framework for a series of podcasts in the future about managing nutritional status for specific vitamins and minerals. Since these core principles will be referred back to as a general reference in so many other episodes, this one has a special place outside of the sequence and you can reach it at any time with the easy-to-remember URL chrismaster...
Proper light hygiene can help you sleep better, make your sleep more restful, and help you feel more awake during the day. This video covers the three most important principles of light hygiene. Access the show notes, transcript, and comments here . Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome .
Although starch digests more slowly than some sugars and starch-rich foods often contain fibers that slow the release of glucose into the blood even further, the presence of glucose in the mouth helps our bodies coordinate the proper insulin response needed to keep our blood sugar stable. Some of us may tolerate natural sugars better than starches because we have low amounts of the enzyme salivary amylase, which begins converting the starch to sugar within our mouths. If your blood sugar respons...
Some people say you should avoid exposure to screens at night. But video games can help you sleep. If you have trouble sleeping, try playing video games before bed with blue-blocking glasses. Access the show notes, transcript, and comments here . Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome .
Sleepy after lunch? Here's a few quick tips on how to power through the afternoon crash. Access the show notes, transcript, and comments here . Chris Masterjohn, PhD, is the Founder and Scientific Director of the mitochondria test Mitome .
Glutathione is central to recovery from exercise, feeling good, looking good, aging gracefully, and preventing or overcoming both infectious diseases and chronic degenerative diseases. Episode 24 covers everything you need to know about why and how to manage your glutathione status. This episode is brought to you by Kettle and Fire Bone Broth . Use the link kettleandfire.com/chris to get $10 off your first order. This episode is also brought to you by US Wellness Meats . Head to grasslandbeef.co...
In episode 23, I talk about the use of zinc lozenges to fight colds. While nutritional zinc does support the immune system and your immunity may benefit from zinc supplements or zinc-rich foods, this has nothing to do with the use of zinc lozenges to kill colds. The science behind their use is strong, but it also suggests that most of the dozens of zinc lozenges on the market are absolutely useless. The only ones I currently use and recommend are Life Extension Enhanced Zinc Lozenges . This epis...
In this episode, I've extracted from The Ultimate Vitamin K2 Resource the latest developments and elaborated on them for a more in-depth discussion. I begin by telling the story of my 2007 article about Weston Price's activator X, "On the Trail of the Elusive X Factor: Vitamin K2 Revealed." What do I still stand by? What do I see differently? And then I carry us right up through some of the most recent developments as things continue to evolve now. This episode is brought to you by Kettle and Fi...
Gullermo Ruiz of 3030Strong, a rising soon-to-be ND in the ancestral health community, interviewed me about my decision to leave academia and what I'll be doing to bring you value come January. In this episode you can find all the following and more: 17:15 Teaching facts versus teaching skills; 25:55 Good reasons (an inside view of translating research, a career in research), ok reasons (credibility with government, quasi-government, and policy circles) and terrible reasons (credibility in gener...
This is a totally different type of episode. Brady Holmer, a first-year exercise science PhD student, interviews me for career advice. In this episode you can find the following: 11:50 Brady's background in exercise science research; 16:52 Where Brady is now; 18:28 Flow-mediated dilation as a measure of blood vessel function in diabetes and smoking cessation, and the influence of exercise and Vitamin E; 23:00 Brady's expert opinion on whether my CrossFit workout is classified as interval trainin...
In episode 25, Insulin Resistance Isn't All About Carbs and Insulin, I explained why an individual cell would "decide" to stop taking up energy. Here in episode 26, I explain tissue-level energy overload, focusing on adipose tissue and liver. At adipose tissue, the problem with fatness isn't the amount of fat. It's that we've reached the point where we can't get any fatter. Well, we can, but we can no longer do so while maintaining a healthy organizational structure within adipose tissue that al...
In episode 17, I explained why ketogenesis isn't all about carbs and insulin. Here in episode 20, I explained why insulin resistance isn't all about carbs and insulin. If that doesn't sound crazy, let me put it this way: forget carbs; I'll even say insulin resistance isn't all about insulin . We start with a riddle: what do obesity, exercise, cigarette smoking, and diets rich in fruits and vegetables all share in common? Hint: it's a centrally important physiological response to each of them tha...
Whites have higher 25(OH)D than every other racial group, and the conventional explanation is that light skin evolved to allow sufficient vitamin D synthesis far away from the equator. In episode 24, I explain why these differences may relate to genetics of vitamin D metabolism that have nothing to do with skin color and may reflect a lower average need for 25(OH)D rather than a lower average ability to get enough. But "average" is the key word and when it comes to using this information on a pr...
