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Mastering Nutrition

Hi, I'm Chris Masterjohn and I have a PhD in Nutritional Sciences. I am an entrepreneur in all things fitness, health, and nutrition. In this show I combine my scientific expertise with my out-of-the-box thinking to translate complex science into new, practical ideas that you can use to help yourself on your journey to vibrant health. This show will allow you to master the science of nutrition and apply it to your own life like a pro.
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Now displaying: 2019
Jun 19, 2019

Pantothenic acid is vitamin B5. You use it to make coenzyme A, a molecule that is central to energy metabolism, most famous for forming acetyl CoA, which lies at the intersection of all anabolic (building up) and catabolic (breaking down) reactions.

Alex Leaf and I team up again, this time to tackle B5.

This is what happens when you don’t have enough:

  • You get fatigue apathy, discomfort, uneasiness, or pain.
  • You get numbness and tingling in the hands and feet.
  • You may get depressed, quarrelsome, childish, or want to spend all day in bed.
  • Your pulse gets higher than you’d expect after minor exertion.
  • Your sleep gets trashed.
  • You get muscle cramps and abdominal cramps, you fart more, and when things get real bad you might throw up.

Much of this can be explained by pantothenic acid’s role in working all of this magic:

  • We use it break down fat, protein, and carbohydrate for energy.
  • We use it to synthesize fatty acids, ketones, and cholesterol.
  • We use it to synthesize all of the steroid hormones, including the sex hormones, the glucocorticoids that regulate blood sugar, and the mineralcorticoids that regulate electrolyte balance and blood pressure.
  • We use it to regulate our use of iron properly, including preventing its accumulation in the brain, where it can cause neurological damage.
  • We use it to make melatonin, which tells our body it’s time to sleep.
  • We use it to make acetylcholine, a neurotransmitter involved in learning, memory, and cognitive performance during periods of sustained, focused attention.
  • We use it to make mucin, which lubricates the eyes, ears, nose, mouth, vagina, penis, and internal organs.
  • We use it to regulate the fasting/feeding cycle by flipping on the genes for autophagy during fasting and flipping on the genes for repair and antioxidant defense during feeding.
  • We use it for quite a few other things too, like the detoxification of some drugs; the synthesis of hemoglobin to prevent anemia; switching on the urea cycle to help us burn protein for energy cleanly; using folate to synthesize DNA, all the major vitamin-derived carriers in the system of energy metabolism, and glycine, an amino acid that acts as a calming, sleep-promoting neurotransmitter, stabilizes blood sugar, and supports collagen synthesis to make your bones strong and your skin smooth.

Burning fat only requires 20% more B5 than burning carbs, which is small compared to how these macros affect riboflavin requirements, However, under conditions of stress you can burn carbohydrate without any B5 at all and you cannot do that with fat. In mice with severe deficiencies of coenzyme A, ketogenic diets dramatically worsen the neurological effects of deficiency.

Although pantothenic acid is named for its presence everywhere and in everything using the Greek word “pantos,” and the common dogma is that no one is deficient, Alex and I make the case in this two-part podcast that suboptimal pantothenic acid status might just be the norm.

And the crazy thing? Official recommendations suggest we only need about 5 milligrams per day. In the podcast we discuss why some people might need GRAMS per day.

Plus, why the FOOD forms might be superior to anything you can get in any supplements on the market.

In part 2, to be released on July 5, we’ll cover how to get pantothenic acid in foods, blood tests, and supplements.

This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral

In this episode you will find all of the following and more:

00:37 Cliff Notes

14:02 Symptoms of experimentally induced pantothenic acid deficiency

15:57 It is thought that pantothenic acid deficiency doesn’t occur naturally.

18:59 Experiments inducing pantothenic acid deficiency

26:06 Signs and symptoms of suboptimal pantothenic acid status

26:54 Is there pantothenic acid toxicity?

30:52 Hypothetical problems of taking high doses of pantothenic acid

31:53 What pantothenic acid is

35:28 Comparisons to niacin and riboflavin

37:14 Roles of coenzyme A

46:02 Roles of 4’-phosphopantetheine

48:12 Burning fat requires 20% more vitamin B5 than burning carbohydrate; and why in the context of severe deficiency of B5 or impairment in the metabolism of B5 a high-fat diet could have devastating consequences.

53:09 The importance of the ratio of acetyl-CoA to free CoA in regulating many metabolic pathways

01:01:02 There are metabolic disorders, such as fatty acid oxidation disorders, that compromise the pool of coenzyme A.

01:03:03 Synthesis of coenzyme A

01:06:47 How coenzyme A synthesis is regulated

01:11:38 Degradation of coenzyme A

01:15:44 The physiology of pantothenic acid absorption

01:25:29 A 2015 paper showed that 4’-phosphopantetheine can cross cell membranes via passive diffusion.

01:29:00 The physiology of pantothenic acid transport in the blood

01:32:11 Cellular uptake of pantothenic acid from the blood

01:33:21 Tissue distribution of pantothenic acid

01:36:00 There may be a particularly high need for pantothenic acid in adolescence.

01:37:01 Mothers actively transfer pantothenic acid to their fetuses and into their milk at their own expense.

01:39:29 Pharmacokinetics of supplementation

01:48:20 A case for why food is superior to supplements for vitamin B5

01:52:41 Inborn errors of coenzyme A metabolism include pantothenate kinase-associated neurodegeneration (PKAN).

Jun 18, 2019

Losing weight? Leaning out? Slimming down? 🙋🏽🙋🏼‍♂️🙋‍♀️🙋‍♂️🙋🏿‍♀️

Hitting the gym? Doing cardio? Gettin’ yo fat-burnin’ on? 🙋🏽🙋🏼‍♂️🙋‍♀️🙋‍♂️🙋🏿‍♀️

You might need more riboflavin. 😬

This episode covers by how much, and how to get it from food.

This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it’s important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won’t be in ten years what they are now. That’s why we need a recipe to know exactly what’s missing, what’s there in excess, and what’s out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet

To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

Here’s a massive podcast I did on riboflavin with Alex Leaf, which has 50 scientific references:

https://chrismasterjohnphd.com/2019/02/16/manage-riboflavin-status/

Here are some previous posts on riboflavin:

Your “MTHFR” is Just a Riboflavin Deficiency (written version)

https://chrismasterjohnphd.com/riboflavinmthfr

Your “MTHFR” is Just a Riboflavin Deficiency (video version)

https://chrismasterjohnphd.com/2019/03/26/mthfr-just-riboflavin-deficiency-2/

How to Know If You Need More Riboflavin

https://chrismasterjohnphd.com/lite-videos/2019/06/04/know-need-riboflavin

Sunlight and Tanning Beds Hurt Your Riboflavin Status

https://chrismasterjohnphd.com/lite-videos/2019/06/06/7758

Riboflavin and Tanning Beds for Fungal Infections?

https://chrismasterjohnphd.com/lite-videos/2019/06/11/riboflavin-tanning-beds-fungal-infections

High-Fat Diets Make You Need More Riboflavin

https://chrismasterjohnphd.com/lite-videos/2019/06/13/high-fat-diets-make-need-riboflavin

Jun 13, 2019

Eating keto? Low-carb? High-fat? 🙋🏽🙋🏼‍♂️🙋‍♀️🙋‍♂️🙋🏿‍♀️

You might need more riboflavin. 😬

This episode covers how much more you’d need and how to get it from food.

This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it’s important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won’t be in ten years what they are now. That’s why we need a recipe to know exactly what’s missing, what’s there in excess, and what’s out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet

To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

Here’s a massive podcast I did on riboflavin with Alex Leaf, which has 50 scientific references:

https://chrismasterjohnphd.com/2019/02/16/manage-riboflavin-status/

Here are some previous posts on riboflavin:

Your “MTHFR” is Just a Riboflavin Deficiency (written version)

https://chrismasterjohnphd.com/riboflavinmthfr

Your “MTHFR” is Just a Riboflavin Deficiency (video version)

https://chrismasterjohnphd.com/2019/03/26/mthfr-just-riboflavin-deficiency-2/

How to Know If You Need More Riboflavin

https://chrismasterjohnphd.com/lite-videos/2019/06/04/know-need-riboflavin

Sunlight and Tanning Beds Hurt Your Riboflavin Status

https://chrismasterjohnphd.com/lite-videos/2019/06/06/7758

Riboflavin and Tanning Beds for Fungal Infections?

https://chrismasterjohnphd.com/lite-videos/2019/06/11/riboflavin-tanning-beds-fungal-infections

Jun 11, 2019

Have a fungal infection? Here’s how the combination of tanning beds and riboflavin might help.

This is speculative, but worth trying for many people. Make sure to talk to your doctor about any infections you have and anything you’re doing to treat them.

Tune in for the details!

This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it’s important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won’t be in ten years what they are now. That’s why we need a recipe to know exactly what’s missing, what’s there in excess, and what’s out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet

To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

Here’s a massive podcast I did on riboflavin with Alex Leaf, which has 50 scientific references:

https://chrismasterjohnphd.com/2019/02/16/manage-riboflavin-status/

Here are some previous posts on riboflavin:

Your “MTHFR” is Just a Riboflavin Deficiency (written version)

https://chrismasterjohnphd.com/riboflavinmthfr

Your “MTHFR” is Just a Riboflavin Deficiency (video version)

https://chrismasterjohnphd.com/2019/03/26/mthfr-just-riboflavin-deficiency-2/

How to Know If You Need More Riboflavin

https://chrismasterjohnphd.com/lite-videos/2019/06/04/know-need-riboflavin

Sunlight and Tanning Beds Hurt Your Riboflavin Status

https://chrismasterjohnphd.com/lite-videos/2019/06/06/7758

Jun 6, 2019

Do you sunbathe or use tanning beds? If so, you might need more riboflavin.

Tune in for the details.

This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it’s important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won’t be in ten years what they are now. That’s why we need a recipe to know exactly what’s missing, what’s there in excess, and what’s out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet

To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

Here’s a massive podcast I did on riboflavin with Alex Leaf, which has 50 scientific references:

https://chrismasterjohnphd.com/2019/02/16/manage-riboflavin-status/

Here are some previous posts on riboflavin:

Your “MTHFR” is Just a Riboflavin Deficiency (written version)

https://chrismasterjohnphd.com/riboflavinmthfr

Your “MTHFR” is Just a Riboflavin Deficiency (video version)

https://chrismasterjohnphd.com/2019/03/26/mthfr-just-riboflavin-deficiency-2/

How to Know If You Need More Riboflavin

https://chrismasterjohnphd.com/lite-videos/2019/06/04/know-need-riboflavin

Jun 4, 2019

Riboflavin is the ultimate fat-burning nutrient. 🔥

Could you need more of it? This episode covers the signs you could need a just a little more, and what it would look like if you started running real low.

This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it’s important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won’t be in ten years what they are now. That’s why we need a recipe to know exactly what’s missing, what’s there in excess, and what’s out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet

To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

Here’s a massive podcast I did on riboflavin with Alex Leaf, which has 50 scientific references:

https://chrismasterjohnphd.com/2019/02/16/manage-riboflavin-status/

Here are some previous posts on riboflavin:

Your “MTHFR” is Just a Riboflavin Deficiency (written version)

https://chrismasterjohnphd.com/riboflavinmthfr

Your “MTHFR” is Just a Riboflavin Deficiency (video version)

https://chrismasterjohnphd.com/2019/03/26/mthfr-just-riboflavin-deficiency-2/

May 30, 2019

Niacin is great! BUT… It can hurt your liver. 😟

This episode covers a protocol to make sure niacin doesn’t hurt your liver. It covers the specific form you take, your health history, the dose, and what to take it with to protect your liver.

This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it’s important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won’t be in ten years what they are now. That’s why we need a recipe to know exactly what’s missing, what’s there in excess, and what’s out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet

To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

Here’s a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references:

Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/

Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/

Here is Alex’s blog post on this specific topic:

https://alexleaf.com/2019/02/22/niacin-heart-disease-liver-toxicity-and-diabetes/

Here are other recent episodes on niacin:

Should You Inject Yourself With NAD+?

https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/

The Best Form of Niacin for Anti-Aging

https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/

How to Safely Take Nicotinamide Riboside for Anti-Aging

https://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/

How To Know If You Need More Niacin

https://chrismasterjohnphd.com/lite-videos/2019/04/30/know-need-niacin

Coffee! How to Free the Locked-Up Niacin

https://chrismasterjohnphd.com/2019/05/02/coffee-free-locked-niacin/

How to Free the Niacin in Grains and Seeds

https://chrismasterjohnphd.com/lite-videos/2019/05/07/free-niacin-grains-seeds

Do Women Need More Niacin Than Men?

https://chrismasterjohnphd.com/lite-videos/2019/05/09/women-need-niacin-men

How to Get Enough Niacin From Food

https://chrismasterjohnphd.com/lite-videos/2019/05/14/get-enough-niacin-food

The Best Blood Test for Niacin

https://chrismasterjohnphd.com/lite-videos/2019/05/16/best-blood-test-niacin

Should You Use Niacin to Lower Your Blood Lipids?

https://chrismasterjohnphd.com/lite-videos/2019/05/21/7721

How to Take Niacin Without Getting Diabetes

https://chrismasterjohnphd.com/lite-videos/2019/05/23/take-niacin-without-getting-diabetes

How to Take Niacin Without Flushing

https://chrismasterjohnphd.com/lite-videos/2019/05/28/take-niacin-without-flushing

May 28, 2019

Ugh, the NIACIN FLUSH! 🥵🥵🥵

This episode covers what to do and what NOT to do to avoid it. It covers slow-release niacin, extended-release niacin, inositol hexanicotinate, niacinamide, aspirin, and waiting it out.

This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it’s important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won’t be in ten years what they are now. That’s why we need a recipe to know exactly what’s missing, what’s there in excess, and what’s out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet

To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

Here’s a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references:

Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/

Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/

Here is Alex’s blog post on this specific topic:

https://alexleaf.com/2019/02/22/niacin-heart-disease-liver-toxicity-and-diabetes/

Here are other recent episodes on niacin:

Should You Inject Yourself With NAD+?

https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/

The Best Form of Niacin for Anti-Aging

https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/

How to Safely Take Nicotinamide Riboside for Anti-Aging

https://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/

How To Know If You Need More Niacin

https://chrismasterjohnphd.com/lite-videos/2019/04/30/know-need-niacin

Coffee! How to Free the Locked-Up Niacin

https://chrismasterjohnphd.com/2019/05/02/coffee-free-locked-niacin/

How to Free the Niacin in Grains and Seeds

https://chrismasterjohnphd.com/lite-videos/2019/05/07/free-niacin-grains-seeds

Do Women Need More Niacin Than Men?

https://chrismasterjohnphd.com/lite-videos/2019/05/09/women-need-niacin-men

How to Get Enough Niacin From Food

https://chrismasterjohnphd.com/lite-videos/2019/05/14/get-enough-niacin-food

The Best Blood Test for Niacin

https://chrismasterjohnphd.com/lite-videos/2019/05/16/best-blood-test-niacin

Should You Use Niacin to Lower Your Blood Lipids?

https://chrismasterjohnphd.com/lite-videos/2019/05/21/7721

How to Take Niacin Without Getting Diabetes

https://chrismasterjohnphd.com/lite-videos/2019/05/23/take-niacin-without-getting-diabetes

 

May 23, 2019

Here’s how to take NIACIN 😁… without getting DIABETES. 😔

Alex Leaf and I did a HUGE podcast on niacin, and Alex looked at the data on whether it is safe and effective to use for preventing heart disease.

Based on that data, one out of every 18 people who use it for this purpose get saved from heart disease, but for every 7 people saved from heart disease, 3 get diabetes.

In this episode I cover Alex’s idea on how to take niacin without getting diabetes.

This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it’s important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won’t be in ten years what they are now. That’s why we need a recipe to know exactly what’s missing, what’s there in excess, and what’s out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet

To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

Here’s a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references:

Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/

Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/

Here is Alex’s blog post on this specific topic:

https://alexleaf.com/2019/02/22/niacin-heart-disease-liver-toxicity-and-diabetes/

Here are other recent episodes on niacin:

Should You Inject Yourself With NAD+?

https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/

The Best Form of Niacin for Anti-Aging

https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/

How to Safely Take Nicotinamide Riboside for Anti-Aging

https://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/

How To Know If You Need More Niacin

https://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/

Coffee! How to Free the Locked-Up Niacin

https://chrismasterjohnphd.com/2019/05/02/coffee-free-locked-niacin/

How to Free the Niacin in Grains and Seeds

https://chrismasterjohnphd.com/lite-videos/2019/05/07/free-niacin-grains-seeds

Do Women Need More Niacin Than Men?

https://chrismasterjohnphd.com/lite-videos/2019/05/09/women-need-niacin-men

How to Get Enough Niacin From Food

https://chrismasterjohnphd.com/lite-videos/2019/05/14/get-enough-niacin-food

The Best Blood Test for Niacin

https://chrismasterjohnphd.com/lite-videos/2019/05/16/best-blood-test-niacin

Should You Use Niacin to Lower Your Blood Lipids?

https://chrismasterjohnphd.com/lite-videos/2019/05/21/7721

 

May 21, 2019

Should you use niacin to lower your blood lipids?

For every seven people that this saves from heart disease, three get diabetes. This episode covers alternative strategies to achieve the same effect of niacin on blood lipids without the risk of diabetes.

This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it’s important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won’t be in ten years what they are now. That’s why we need a recipe to know exactly what’s missing, what’s there in excess, and what’s out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet

To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

Here’s a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references:

Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/

Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/

Here are other recent episodes on niacin:

Should You Inject Yourself With NAD+?

https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/

The Best Form of Niacin for Anti-Aging

https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/

How To Know If You Need More Niacin

https://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/

Coffee! How to Free the Locked-Up Niacin

https://chrismasterjohnphd.com/2019/05/02/coffee-free-locked-niacin/

How to Free the Niacin in Grains and Seeds

https://chrismasterjohnphd.com/lite-videos/2019/05/07/free-niacin-grains-seeds

Do Women Need More Niacin Than Men?

https://chrismasterjohnphd.com/lite-videos/2019/05/09/women-need-niacin-men

How to Get Enough Niacin From Food

https://chrismasterjohnphd.com/lite-videos/2019/05/14/get-enough-niacin-food

The Best Blood Test for Niacin

https://chrismasterjohnphd.com/lite-videos/2019/05/16/best-blood-test-niacin

May 16, 2019

Here’s why the best test for niacin status is HDRI’s NADH/NADPH, how to use it to calculate the niacin number, and what numbers you should be aiming for.

This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it’s important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won’t be in ten years what they are now. That’s why we need a recipe to know exactly what’s missing, what’s there in excess, and what’s out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet

To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

Here’s a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references:

Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/

Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/

Here are other recent episodes on niacin:

Should You Inject Yourself With NAD+?

https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/

The Best Form of Niacin for Anti-Aging

https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/

How to Safely Take Nicotinamide Riboside for Anti-Aging

https://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/

How To Know If You Need More Niacin

https://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/

Coffee! How to Free the Locked-Up Niacin

https://chrismasterjohnphd.com/2019/05/02/coffee-free-locked-niacin/

How to Free the Niacin in Grains and Seeds

https://chrismasterjohnphd.com/lite-videos/2019/05/07/free-niacin-grains-seeds

Do Women Need More Niacin Than Men?

https://chrismasterjohnphd.com/lite-videos/2019/05/09/women-need-niacin-men

How to Get Enough Niacin From Food

https://chrismasterjohnphd.com/lite-videos/2019/05/14/get-enough-niacin-food

May 14, 2019

Here’s how to get NIACIN from FOOD. 🍲😋

I recommend getting a half gram to a gram of protein per pound of bodyweight (double this if you measure your weight in kilograms), which contributes to your niacin status, as well as 20 milligrams of preformed niacin from food per day.

So, here are your foods, arranged in five tiers.

Tier 1 supplies close to 15 mg or more per serving.

Fresh yellowfin or shipjack tuna, anchovies, liver (beef, lamb, pork), unfortified nutritional yeast in the amount of 3 heaping tbsp.

Tier 2 supplies 7-14 mg per serving.

Peanuts and peanut butter, liver (veal, chicken, turkey), most fresh meat products from typical farm animals and game if they are lean cuts, certain fish (canned or fresh bluefin tuna, salmon, mackerel, yellowfin, halibut, American shad, sturgeon, cod, mahimahi, and bluefish), certain seeds (hemp, chia, sunflower).

Tier 3 supplies 3-6 mg per serving.

Most but not all other finfish (but not shellfish); sesame seeds and tahini, pumpkin and squash seeds, pine nuts, almonds, chestnuts, flax seeds, peas, cuts of meat that are not muscle or liver or are fattier, many mushrooms (white, portabella, shiitake, oyster, crimini), coffee (caffeinated, Italian “heavy” roast, 10 g/cup).

Tier 4 supplies 1-2 mg per serving.

Bulking up on these “don’t hurt” your niacin status.

Most beans, most crustaceans, processed meats, white and sweet potatoes, tomatoes, kale, cabbage, coffee (caffeinated, 10 g/cup, French “dark” roast, at high end or New England “light” roast at low end).

Tier 5 supplies less than 1 mg per serving.

Virtually all other foods that are not mostly fat, mostly sugar, or unenriched refined flours contain some niacin. They are harmless if you eat abundantly from tiers 1-3 first, but harmful if you do not, especially if they also serve to stop you from bulking up on tier 4 foods, which is necessary if you don’t meet your requirement from tiers 1-3.

Just bad for niacin status.

Fat, sugar, and unenriched refined flours are the most displacing. The more of these foods you eat, the lower your niacin status will be.

Most enriched flours are in tier 2 or 3.

Traditionally processed whole grains are likely to occupy tier 4.

Honorable Mentions

Some foods are rich but not consumed in enough quantity to be relevant: dried spirulina, chilli powder, coriander, paprika, parsley, ginger, tarragon, red or cayenne pepper would all occupy tier 2 at 100-gram servings.

This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it’s important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won’t be in ten years what they are now. That’s why we need a recipe to know exactly what’s missing, what’s there in excess, and what’s out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet

To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

Here’s a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references:

Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/

Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/

Here are other recent episodes on niacin:

Should You Inject Yourself With NAD+?

https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/

The Best Form of Niacin for Anti-Aging

https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/

How to Safely Take Nicotinamide Riboside for Anti-Aging

https://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/

How To Know If You Need More Niacin

https://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/

Coffee! How to Free the Locked-Up Niacin

https://chrismasterjohnphd.com/2019/05/02/coffee-free-locked-niacin/

How to Free the Niacin in Grains and Seeds

https://chrismasterjohnphd.com/lite-videos/2019/05/07/free-niacin-grains-seeds

Do Women Need More Niacin Than Men?

https://chrismasterjohnphd.com/lite-videos/2019/05/09/women-need-niacin-men

May 9, 2019

Do women need more niacin than men?

The RDA says they need less. But the evidence suggests otherwise.

This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com

This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it’s important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won’t be in ten years what they are now. That’s why we need a recipe to know exactly what’s missing, what’s there in excess, and what’s out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet

To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

Here’s a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references:

Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/

Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/

Here are other recent episodes on niacin:

Should You Inject Yourself With NAD+?

https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/

The Best Form of Niacin for Anti-Aging

https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/

How to Safely Take Nicotinamide Riboside for Anti-Aging

https://chrismasterjohnphd.com/lite-videos/2019/04/25/safely-take-nicotinamide-riboside-anti-aging

How to Know If You Need More Niacin

https://chrismasterjohnphd.com/lite-videos/2019/04/30/know-need-niacin

Coffee! How to Free the Locked-Up Niacin

https://chrismasterjohnphd.com/lite-videos/2019/05/02/coffee-free-locked-niacin

How to Free the Niacin in Grains and Seeds

https://chrismasterjohnphd.com/lite-videos/2019/05/07/free-niacin-grains-seeds

 

May 7, 2019

Are your whole grains and seeds good sources of niacin? That depends on you prepare them!

Whole grains have 80-90% of their niacin locked up, and seeds have 40% of their niacin locked up. This episode covers how to free the bound niacin.

This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com

This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it’s important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won’t be in ten years what they are now. That’s why we need a recipe to know exactly what’s missing, what’s there in excess, and what’s out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet

To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

Here’s a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references:

Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/

Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/

Here are other recent episodes on niacin:

Should You Inject Yourself With NAD+?

https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/

The Best Form of Niacin for Anti-Aging

https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/

How to Safely Take Nicotinamide Riboside for Anti-Aging

https://chrismasterjohnphd.com/lite-videos/2019/04/25/safely-take-nicotinamide-riboside-anti-aging

How to Know If You Need More Niacin

https://chrismasterjohnphd.com/lite-videos/2019/04/30/know-need-niacin

Coffee! How to Free the Locked-Up Niacin

https://chrismasterjohnphd.com/lite-videos/2019/05/02/coffee-free-locked-niacin

 

 

 

May 2, 2019

COFFEE 😍😍😍

Is it a good source of NIACIN?

That depends on how you brew it. This episode has the details on the effect of roasting, coffee strength, and decaffeination.

This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com

This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it’s important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won’t be in ten years what they are now. That’s why we need a recipe to know exactly what’s missing, what’s there in excess, and what’s out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet

To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

Here’s a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references:

Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/

Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/

Here are other recent episodes on niacin:

Should You Inject Yourself With NAD+?

https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/

The Best Form of Niacin for Anti-Aging

https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/

How to Safely Take Nicotinamide Riboside for Anti-Aging

https://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/

How to Know If You Need More Niacin

https://chrismasterjohnphd.com/2019/04/30/know-need-niacin/

Apr 30, 2019

Ever wonder if you need more niacin?

This episode covers the signs and symptoms of niacin deficiency as well as the reasons you’d be likely to become deficient.

This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com

This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including why it’s important, how to get it from food, how to know if you need more, when you should think about supplementing, and concerns for special diets or special populations. You can get it delivered by Facebook Messenger or email. The Messenger version is taught by Chris Masterbot, my baby bot, is more interactive, and has more jokes and emojis. This requires no background beyond high school and is made for the beginner, but even many experts find it a great refresher and find little golden nuggets in each lesson. Sign up for free at https://chrismasterjohnphd.com/101

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I've been through the pain and suffering of embracing a diet because I *thought* it was healthy, only for it to wreck my body and mind. I've been through the path of healing, only to make the mistakes of thinking that what worked best for me would work for everyone, and that what I did to heal would be something I would need to do forever. I've learned the hard way that each of us is unique, and that we all change with time. Your needs are not mine, mine are not what they were ten years ago, and yours won’t be in ten years what they are now. That’s why we need a recipe to know exactly what’s missing, what’s there in excess, and what’s out of balance. It is my mission to empower you to know exactly what your body needs, and to make exactly the right decisions to nourish it. Make the cheat sheet your secret weapon, and use the code LITE20 to get 20% off, at https://chrismasterjohnphd.com/cheatsheet

To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

Here’s a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references:

Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/

Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/

Here are other recent episodes on niacin:

Should You Inject Yourself With NAD+?

https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/

The Best Form of Niacin for Anti-Aging

https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/

https://chrismasterjohnphd.com/2019/04/25/safely-take-nicotinamide-riboside-anti-aging/

Apr 25, 2019

Nicotinamide riboside (NR) is the best form of niacin to take for anti-aging benefits.

BUT… it could sap your creatine supply, making you weaker, hurting your digestion, or causing you to get depressed.

AND it could mess with your dopamine, giving you “sticky brain” syndrome, causing negative thoughts and emotions to get stuck in your mind.

How do we protect against this? It all comes down to dose, frequency, timing it with meals, and making sure you have enough methyl donors.

Tune in for the details.

This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com

This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.

To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

Here’s a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references:

Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/

Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/

I don’t have an affiliate relationship with Niagen, but I have one with Amazon, and if you would like to purchase the recommended product in a way that offers me a small commission to support the free work I put out at no extra cost to you, you can use this link:

https://chrismasterjohnphd.com/amazon/niagen

Here’s a Twitter exchange I had with Charles Brenner, who patented and distributes that product, in which he ignored all my points about creatine:

https://twitter.com/ChrisMasterjohn/status/1102389284798107651

https://twitter.com/CharlesMBrenner/status/1102394681550360578

The studies Brenner conducted showing NR causes massive excretion of methyl groups:

https://academic.oup.com/ajcn/article-abstract/108/2/343/5051210

https://www.ncbi.nlm.nih.gov/m/pubmed/27721479/

My original video, Why You Should Be Careful With Niacin and Nicotinamide Riboside: https://chrismasterjohnphd.com/2018/07/26/careful-niacin-nicotinamide-riboside/

Start Here for MTHFR and Methylation: https://chrismasterjohnphd.com/methylation

The recent videos on niacin and NAD:

https://chrismasterjohnphd.com/2019/04/18/should-you-inject-yourself-with-nad/

https://chrismasterjohnphd.com/2019/04/23/best-form-niacin-anti-aging/

Apr 23, 2019

Niacin, niacinamide, nicotinamide riboside, nicotinamide mononucleotide, oh my! 🙉

Which form should you take for anti-aging? In this episode, I recommend nicotinamide riboside (NR). It’s better at increase NAD+ levels than niacin or niacinamide. It’s probably equal to nicotinamide mononucleotide (NMN), but NMN hasn’t been studied as well. NMN is probably absorbed as NR anyway, and might have lower absorption if your intestines are damaged.

Tune in for the details of why I’m making this recommendation.

Also, stay tuned for the next episode on how to use NR safely, or, use the links below to get the safety details in my long-form niacin podcast.

This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com

This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.

To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

Here’s a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references:

Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/

Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/

I don’t have an affiliate relationship with Niagen, but I have one with Amazon, and if you would like to purchase the recommended product in a way that offers me a small commission to support the free work I put out at no extra cost to you, you can use this link:


https://chrismasterjohnphd.com/amazon/niagen

Apr 18, 2019

Should you inject yourself with NAD+ to stay young forever? 💉😮

My buddy Ben and some guys at Onnit are doin’ it. 👊

I’m a little less prone to livin’ on the edge. 🤓 I like the idea of living forever, but, well, I don’t want to wind up 🤕 or 🥴.

Tune in for my thoughts on NAD+ injections.

This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com

This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.

To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

Here’s Joe Rogan’s interview of Ben Greenfield, where I took the clip from used in this episode: https://www.youtube.com/watch?v=ehfdd1eH4g4

Here’s a massive 2-part podcast series I did on niacin with Alex Leaf, which has 52 scientific references:

Part 1: https://chrismasterjohnphd.com/2019/03/01/niacin-part-1-need/


Part 2: https://chrismasterjohnphd.com/2019/03/16/niacin-part-2-blood-tests-foods-supplements/

Apr 16, 2019

An estimated 70 million Americans have fatty liver disease, and the strongest predictors are obesity and type 1 or type 2 diabetes.

The lab I worked in when I completed my PhD specialized in fatty liver disease, so I did a lot of research on this and have published some papers on it.

Here’s my recommended fix, which I call the “choline-boosting modified fast.” It focuses on weight loss that is as rapid as the person can handle, but no more rapid; using the foods least likely to contribute to liver fat, modified according to the person’s ability to digest them; and supplying the nutrients needed to remove fat from the liver through foods, if possible, and otherwise through supplements.

Tune in for the details!

This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com

This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.

To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10


My “Start Here for Fatty Liver” page has many of my articles on this topic, rich with scientific references: https://chrismasterjohnphd.com/2016/04/24/start-here-for-fatty-liver-disease/

Apr 11, 2019

Fatty liver can hurt your liver’s ability to store vitamin A, which could make vitamin A supplements or vitamin A-rich foods toxic. Yet one of the main conditions that causes fatty liver -- obesity -- also makes your cell’s deficient in vitamin A, deep down inside.

This a big problem! You might need more vitamin A, yet not be able to handle getting it.

Tune in for my solution.

This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com

This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.

To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

Here are other recent posts on vitamin A: https://chrismasterjohnphd.com/2019/04/02/know-vitamin-toxicity/

https://chrismasterjohnphd.com/2019/04/04/7558/

https://chrismasterjohnphd.com/2019/04/09/vitamin-pregnancy-worry/

 

Apr 9, 2019

Can vitamin A cause birth defects?

Maybe. Here’s what I recommend to do with your vitamin A intake when you’re expecting, or expecting to maybe be expecting.

This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com

This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.

To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

Here’s the article I discuss in the video: https://www.westonaprice.org/health-topics/childrens-health/vitamins-for-fetal-development-conception-to-birth/

Here are other recent posts on vitamin A:  https://chrismasterjohnphd.com/2019/04/04/7558/

https://chrismasterjohnphd.com/2019/04/04/7558/

Apr 4, 2019

If you have vitamin A toxicity, should you see a doctor? What foods should you stop eating, and are there any supplements you should start taking?

Tune in for my suggestions.

This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com

This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.

To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

Here is the post on how to know if you have vitamin A toxicity:  

https://chrismasterjohnphd.com/2019/04/02/know-vitamin-toxicity/

Apr 2, 2019

Is vitamin A toxic?

It can be!

It’s a super-important essential nutrient and MANY people need MORE of it, yet it still has the potential to cause problems.

Here is a method to use signs and symptoms, the amounts of vitamin A you’ve been exposed to, and lab tests to determine if you’ve gotten too much.

There are a few symptoms that I neglected to mention in the video that are worth taking note of: skin peeling, itching, cracked lips, and fatigue.

This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, bone marrow and brain... all in the convenience of a capsule. For more information or to buy any of their products, go to https://AncestralSupplements.com

This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.

To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10

Here’s a great paper on vitamin A toxicity:

https://academic.oup.com/ajcn/article/78/6/1152/4677527


Testing Nutritional Status: The Ultimate Cheat Sheet covers testing for vitamin A toxicity in the context of a comprehensive plan for managing nutritional status. Use the code LITE5 to get $5 off: https://chrismasterjohnphd.com/cheatsheet

Mar 30, 2019

On March 4, members of the CMJ Masterpass joined me in a live Zoom meeting to ask me anything about nutrition, and here’s the full recording!

We talk about things like:

  • How much spinach, broccoli, and kale is too much?
  • Can frozen vegetables be trusted for their folate?
  • Do cooked legumes lose folate when frozen?
  • I go on an extended rant about the harm done by exaggerating the harms of synthetic folic acid.
  • We use labs to identify a probable genetic defect in glutathione synthesis.
  • When to think about supplementing with calcium.
  • When a drug makes histamine intolerance and blood sugar dysregulation collide.
  • My thoughts on root canals.
  • Should you take leucine to gain muscle mass, or just eat protein?
  • A GREAT discussion on how our detoxification system evolved to handle fruits and vegetables, and why eating them can help us out through the principle of "hormesis."
  • Could low LDL levels compromise female fertility?

All this and much more!

If you’d like to participate in the next Q&A, consider joining the CMJ Masterpass. Use this link to get a 10% lifetime discount: https://chrismasterjohnphd.com/masterpass/masteringnutrition

This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.”

This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral

In this episode, you will find all of the following and more:

AMA About Nutrition Show Notes

00:40 Cliff Notes

03:44 Introduction

06:48 How much spinach, broccoli, and kale is too much? And why frozen vegetables cannot be trusted as a source of folate.

12:21 Do cooked legumes lose folate when frozen?

16:09 The difference between folic acid and folate, including a rant about the over exaggeration of the harms of folic acid.

34:02 Thoughts on myasthenia gravis and Epstein-Barr virus?

35:20 In the context of hemochromatosis and iron overload, why would ferritin be low when transferrin saturation is high?

43:04 What to do when the lab says that your pyroglutamate levels are the highest that they've ever seen? Could it be a glutathione synthetase deficiency?

52:43 Can you use a high GGT, gamma-glutamyltransferase, to indicate that the body is trying to make more glutathione?

54:40 What if taking collagen at night causes you to wake up and pee?

01:00:08 Does high serum B12 have any relation to cancer?

01:05:06 Should you take a calcium supplement if dietary calcium intake is low, blood calcium is normal, PTH is midrange, and vitamin D is 48 nanograms per milliliter?

01:11:07 What does it mean when after taking a drug, histamine intolerance and blood sugar dysregulation collide?

01:15:53 What are my thoughts on root canals?

01:25:58 What do I think of Layne Norton's suggestion to take 3 grams of leucine with every meal?

01:30:00 Are liver pills really as good as eating cooked liver?

01:34:08 How much vitamin C should be taken with a standard daily dose of collagen?

01:37:41 What do I think causes fibromyalgia?

01:41:33 Is folate also unstable in frozen liver, or does it just apply to greens?

01:42:37 Is there a potential for adverse effects for someone who supplements with 5 or 10 milligrams of folic acid or methylfolate based on a heterozygous MTHFR SNP?

02:00:05 What to do when serum magnesium is high, but the magnesium doesn't make it into the cells.

02:05:00 Any recommendations on increasing DHEA?

02:05:29 Are thyroid nodules similar to goiter in some cases?

02:06:23 Is it a problem if arginine, citrulline, and beta-alanine are elevated in the Genova ION Profile while supplementing with beta-alanine and citrulline malate?

02:08:56 A discussion of plant polyphenols and hormesis.

02:20:22 Is it safe to take creatine when nursing?

02:29:02 Is vitamin E supplementation harmful if you have a GSTP1 polymorphism?

02:33:25 Could low LDL levels compromise female fertility?

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