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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: February, 2019
Feb 28, 2019

I used to be addicted to melatonin. I couldn’t sleep without taking a time-release melatonin every night.

Well, it wasn’t really an addiction. It was that my sleep just sucked, so I was stuck using melatonin because my body wasn’t working right.

I haven’t needed melatonin to sleep for *years.* I regard it as a sign of the success of what I’ve done to fix my sleep that I don’t need it anymore.

Do you take melatonin?

I’m not against it. I think everyone should have some melatonin on hand in their bedroom and their travel bag. But taking it every night cannot replicate the natural rhythm inside your body. Taking a dual action immediate- and time-release can get close, but it just ain’t the same thing. So, use the melatonin when needed, but consider it part of the journey and not the destination. Until you’re off the melatonin, you still have fixing to do.

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

For more detail on the underlying science behind this episode, see part 4 of my Nutrition in Neuroscience series:  https://chrismasterjohnphd.com/2019/02/01/nutrition-in-neuroscience-part-4/


Here’s a good dual-action melatonin you could take when needed. Purchasing it with my link will earn me a small commission at no extra cost to you, which helps support the free work I put out: https://chrismasterjohnphd.com/amazon/dualactionmelatonin

Feb 26, 2019

In order to sleep well, you need to get a good dose of tryptophan into your brain at any point during the day. The simplest way to do that is with natural, whole-food, high-glycemic carbohydrates like white potatoes and sweet potatoes.

Tune in for how to make this work on a high-carb, low-carb or even keto diet, when to include a tryptophan supplement, and what to consider when timing the supplements or carbs.

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 previous episode on carbs, tryptophan, and stress-resistance: https://chrismasterjohnphd.com/2019/01/22/carbs-serotonin-stress-resistance/

Here are some studies on carbs and protein affecting tryptophan transport and sleep:

https://www.ncbi.nlm.nih.gov/pubmed/573061

https://www.ncbi.nlm.nih.gov/pubmed/21349213

https://www.ncbi.nlm.nih.gov/pubmed/17284739

Feb 24, 2019

On February 17, 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 talked about lots and lots of things: using the Oura ring to measure HRV and optimize athletic performance and recovery, what to do in the context of diabetes if T3 doesn’t increase your heat production, whether keeping warm with clothing has health benefits if you can’t get your body temperature up, what to do about high morning glucose, how to get rid of heavy metals, how to repair bone, what vegans should do to get arachidonic acid levels up, zinc and copper supplementation, kale and spinach smoothies, blood donation when your transferrin saturation is high but your ferritin is low, dealing with a high resting heart rate, lots of questions on organic acid markers, how estrogen can mess up vitamin B6 markers even in men and when that means you should lower your protein intake, whether combining carbs and fat makes people fat, how many eggs to eat a day, how the nutritional needs of children are special, vitamin A toxicity in and out of pregnancy, creatine non-responders, intermittent fasting hurting sleep…

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.”

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

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

…. 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

8:24 What to do, in the context of diabetes, if T3 supplementation does not increase heat production?

17:03 If you can't get your body temperature up to normal, will wearing more clothing to keep warm improve health?

19:40 What to do about elevated morning blood glucose in the mid 90s.

21:38 What are my thoughts on detoxing heavy metals?

23:36 What nutrients are needed to break down old, damaged bone and build new, healthy bone?

28:06 What should an ethical vegan with low delta-6 desaturase activity do to bring low arachidonic acid levels up to normal?

30:20 How to manage the zinc-to-copper ratio and what to do if zinc and copper are both low-normal when supplementing with 15 mg of zinc and 1 mg of copper.

34:20 How to lower a resting heart rate in the 80s or 90s.

37:00 Is a daily green smoothie with spinach or kale a risk because of thallium, goitrogens, oxalates, or other concerns?

39:20 For someone who is homozygous for the H63D allele of the iron- and hemochromatosis-related HFE gene, if ferritin is low but transferrin saturation is high, should they still donate blood?

48:20 For someone who is taking 45 mg of vitamin B6 as P5P but has xanthurenate, kynurenate, and quinolinate high in the urine as markers of vitamin B6 deficiency, and who is a man with high estrogen, what should they do?

56:18 What to do if taking biotin and yet beta-hydroxyisovalerate is elevated.

57:17 What to do if gamma-tocopherol levels are low-normal while taking 100 IU/d of alpha-tocopherol.

59:30 Does mixing carbohydrate with fat cause people to get fat because of the Randle cycle? (continued at 1:21:00)

1:03:35 Do children need less nutrients than adults because they have lower body weights, or do they need more nutrients than adults because they are growing faster? (

1:07:12 What to do for a five-year-old who is unusually exhausted, and how to assess their nutritional needs. (Brief followup at 1:35:50)

1:09:30 Concerns about vitamin A intake during pregnancy.

1:12:24 How to use an Oura ring to monitor HRV and optimize recovery and performance.

1:15:40 What are "parent essential oils"? Should we get these instead of cold-water fish oils? Response to Brian Peskin’s theory.

1:21:00 More on whether the combination of carbs and fat makes people fat as a result of the Randle cycle.

1:29:00 Matt stone and the "overdeification" of vitamin A. Or, are there many people who are vitamin A deficient? Hypersensitivity reactions, fatty liver, overzealous use of cod liver oil, and other concerns.

1:35:50 How to deal with the fact that blood tests for nutritional status aren't adapted to children.

1:37:05 How much fatty fish to eat.

1:38:05 Nutritional strategies for glucose 6-phosphate dehydrogenase (G6PDH) deficiency.

1:42:58 If berberine lowers LDL-C and total-to-LDL-C but raises ApoB, what does this mean?

1:45:50 How to interpret the pattern of high citrate, low cis-aconitate, low glutamate, and high glutamine. (Followup at 1:53:05)

1:47:20 What do I think about Loren Cordain, his views on salt and dairy, and his opinion of Chris Kresser?

1:53:55 What to do about acne that gets worse with stress and better with cardio?

1:55:37 For MTHFD1, PEMT and MTHFR, should I be supplementing choline?

1:56:13 How to bring up low levels of arachidonic acid.

1:57:17 Using blood tests to determine whether you should increase your calcium intake.

1:57:45 Alex Leaf answers a question about creatine non-responders and methylation.

1:59:22 Could neurotransmitter levels be artificially low on the Genova ION panel if you fasted for 24 hours before having samples taken?

2:00:07 When to take tryptophan on a ketogenic diet.

2:00:52 When should you take creatine, if you don't have an MTHFR SNP?

2:01:30 My thoughts on PQQ and CoQ10 supplements.

2:02:02 What to do when high selenium levels won't come down, even if you've stopped supplementing.

2:02:24 Is four eggs a day too much?

2:03:05 Are low total omega-6 levels on the ION panel a cause for concern?

2:03:50 What to do about high arsenic.

2:04:24 What to do about fungal infection suggested by elevated D-arabinitol.

2:05:33 Migraines and twitching caused by coffee that responds to electrolytes.

2:09:55 What to do if signs and symptoms of zinc deficiency persist despite taking 75 mg zinc gluconate per day.

2:11:35 What to do if intermittent fasting beginning before 3:00 PM hurts sleep.

2:13:55 What to do about high-normal TSH and no diagnosis of a thyroid disease.

 

 

Feb 21, 2019

Could eating protein at night hurt your sleep? In this episode I discuss why it *might* hurt your sleep. Eating protein at the last meal of your day is important if you are trying to build muscle, but if you are trying to resolve sleeping problems then trying a lower-protein meal at night should be one of the tools in your kit.

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


For more detail on the underlying science behind this episode, see part 4 of my Nutrition in Neuroscience series: https://chrismasterjohnphd.com/2019/02/01/nutrition-in-neuroscience-part-4/

Feb 19, 2019

In the last episode, I covered how and why I use alpha-GPC and ginkgo biloba supplements during periods where I need increased focused concentration. But could this hurt your sleep if you take them at night?

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 the last episode on using the cocktail for focused concentration: https://chrismasterjohnphd.com/2019/02/14/alpha-gpc-ginkgo-biloba-focused-concentration/      

Here’s the study mentioned in the episode that suggested better improvements in sleep quality when Alzheimer’s patients took an acetylcholinesterase inhibitor in the morning instead of at night: https://www.ncbi.nlm.nih.gov/pubmed/23948729

Feb 16, 2019

Riboflavin is the ultimate fat-burning nutrient. It makes even a bad MTHFR work right, and it keeps you looking young and beautiful forever.

Here’s everything you need to know about why you should manage your riboflavin status and how to do it.

In this podcast I join with Alex Leaf of Examine.Com. I focus on what riboflavin is and what it does, while Alex focuses on riboflavin supplements.

Going into this podcast I changed my mind about three important things:

  • While I had always discussed riboflavin as relevant to methylation and MTHFR, I had kept it in the back seat in my methylation protocol. Half way through recording this podcast I realized that it really deserves a front seat in my MTHFR protocol. In fact, it may be the case that there’s nothing wrong with the common MTHFR polymorphisms at all and that they only appear to hurt MTHFR activity because most of us aren’t getting enough riboflavin. And why aren’t we? Liver. Liver. We just have to eat liver.
  • In Testing Nutritional Status: The Ultimate Cheat Sheet, I had included HDRI’s erythrocyte glutathione reductase activity test as test for assessing riboflavin status. After doing the research for this podcast, I am now convinced that this test is only reliable as a marker of riboflavin status when the lab tests the enzyme activity with and without the addition of riboflavin, which HDRI doesn’t do. I will be revising the cheat sheet soon to rely solely on LabCorp’s whole blood riboflavin test for assessing riboflavin status.
  • I have, for years, believed that riboflavin 5’-phosphate (aka, flavin mononucleotide or FMN) supplements are better than plain old riboflavin, especially for people who are hypothyroid or have low adrenal status, since these conditions impair the activation of riboflavin to it’s 5’-phosphate form. After doing the research for this podcast I now believe that for healthy people it makes no difference and that for people with small intestinal pathologies, the cheaper, less fancy, plain old “riboflavin” is likely to be more effective.

In this podcast we being by considering the fictional stories of people who seem to have little in common. We then explain their stories by looking at the signs and symptoms of riboflavin deficiency. We consider the science of what riboflavin is, how it is used by the body, what it does for us, how to have great riboflavin status, and how to become deficient. We round this out with an extensive discussion of riboflavin supplementation.

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

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.”

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

Riboflavin Show Notes

00:37 Introduction

01:46 Three things that I’ve changed my mind about while doing the research for this podcast

04:24 Cliff notes

14:13 Three stories of riboflavin deficiency

18:05 Signs and symptoms of riboflavin deficiency

21:31 Speculative symptoms of suboptimal riboflavin status

23:49 Chemical properties of riboflavin

27:22 Medical applications: infants with jaundice, eye surgery for keratoconus, and treatment of fungal keratitis

30:38 Chemical structure of riboflavin, flavin mononucleotide (FMN), and flavin adenine dinucleotide (FAD)

33:02 Riboflavin’s roles in the body: energy metabolism, the antioxidant system, methylation, detoxification, and other nutrient interactions

34:03 Riboflavin’s roles in energy metabolism

39:33 How the different macronutrients (carbohydrate, fat, and protein) affect the riboflavin requirement differently

46:05 Riboflavin’s role in the antioxidant system

50:12 Riboflavin’s roles in the methylation system

52:29 Riboflavin’s interactions with other nutrients: vitamin B6, niacin, and iron

55:47 Riboflavin’s roles in detoxification

57:44 Other riboflavin-dependent enzymes include NADPH oxidase, monoamine oxidase, and protein disulfide isomerase.

59:31 The physiology of riboflavin absorption

01:02:31 The physiology of riboflavin utilization and the importance of magnesium, ATP, thyroid hormone, adrenal hormones, and protein

01:06:43 The gold standard marker of riboflavin status is the erythrocyte glutathione reductase activity coefficient (EGRAC).

01:12:11 LabCorp’s whole blood riboflavin test, normalized to the concentration of blood hemoglobin, is the closest commercially available equivalent to the EGRAC.

01:14:02 Why urinary glutaric acid is not a specific marker of riboflavin status

01:14:54 Measuring riboflavin status should be done after an overnight fast, and biotin does not interfere with the test.

01:15:54 How the RDA for riboflavin was established

01:22:02 How much riboflavin is needed to optimize riboflavin status and maximally suppress the EGRAC?

01:27:25 Why high doses of riboflavin might be beneficial in cases of suboptimal magnesium, energy, thyroid, or adrenal status

01:31:04 Dietary sources of riboflavin

01:36:39 Free riboflavin is found in milk, fortified flours, and many riboflavin supplements.

01:38:55 Riboflavin is destroyed by light.

01:41:16 Riboflavin is produced in the colon, but it is unknown how much this contributes to systemic riboflavin status.

01:43:55 Factors that interfere with riboflavin status and utilization

01:51:02 Genetic defects in riboflavin metabolism and transport

01:53:50 How common is riboflavin deficiency and suboptimal riboflavin status?

01:58:36 Riboflavin supplementation for iron deficiency anemia

02:00:29 The relationship between riboflavin and the MTHFR C677T polymorphism and effects on homocysteine and blood pressure

02:09:32 Riboflavin supplementation and exercise performance

02:14:30 Whether or not riboflavin supplementation could impair adaptations to exercise

02:18:25 Riboflavin supplementation for migraines

02:25:06 Rapid fire questions

02:25:21 Does it matter whether we take free riboflavin or riboflavin 5’-phosphate?  

02:26:51 Should riboflavin be taken with food?

02:30:28 How often should you take riboflavin?

02:32:20 Does it matter if you take riboflavin in one dose or divided doses?

02:33:13 Are there any adverse effects of riboflavin supplements?

Feb 14, 2019

Here’s how and why I use alpha-GPC and ginkgo biloba supplements during periods where I need increased focused concentration. Tune in for the details!

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

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

For a collection of my dopamine and choline resources, see https://chrismasterjohnphd.com/methylation where they are collected together with my methylation resources.


Here is a science paper documenting the different plants that contain acetylcholinesterase inhibitors: https://www.ncbi.nlm.nih.gov/pubmed/17346955

Feb 12, 2019

Here’s how to make your own GABA, not in your basement, but in your brain.

GABA helps relax you, helps you make faster and better decisions under pressure, and helps you face your fears with less of a harmful stress response.

To make it ourselves we need glucose to enter the brain, then we need to use seven B vitamins, at least four minerals, and a robust supply of cellular energy to make the GABA, and we need salt, potassium, and energy to make it function properly.

Tune in for how to get all these nutrients from food and make it happen.

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

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 the recent episodes on GABA:

GABA for Faster Decision Making https://chrismasterjohnphd.com/2019/01/24/gaba-faster-decision-making/

Facing your Fears with GABA

https://chrismasterjohnphd.com/2019/01/29/face-fears-gaba/

Why You Might Need Carbs With Your GABA or Glycine https://chrismasterjohnphd.com/2019/02/05/7367/

How to Get GABA from Food https://chrismasterjohnphd.com/2019/02/07/get-gaba-food/Does

GABA or Glycine Wake You Up? https://chrismasterjohnphd.com/2018/12/25/glycine-gaba-wake/Here are other episodes on the nutrients mentioned in this one:

How to Monitor Your Thiamin Status:

https://chrismasterjohnphd.com/2018/08/28/monitor-thiamin-vitamin-b1-status/

How to Monitor Your Vitamin B6 Status:

https://chrismasterjohnphd.com/2018/11/13/manage-vitamin-b6-status/

Why You Need to Manage Your Iron Status and How to Do It:

https://chrismasterjohnphd.com/2017/01/27/need-manage-iron-status

How to Manage Your Copper Status:

https://chrismasterjohnphd.com/2018/11/08/manage-copper-status-2

How to Manage Your Magnesium Status:

https://chrismasterjohnphd.com/2018/08/23/manage-magnesium-status/

3 Ways to Get Enough Potassium:

https://chrismasterjohnphd.com/2018/07/19/3-ways-get-enough-potassium/

The Best Way to Supplement With Potassium:

https://chrismasterjohnphd.com/2018/08/14/best-way-supplement-potassium/

For a comprehensive guide to managing nutritional status for all of these nutrients, making the information easier to find and use, get your copy of Testing Nutritional Status: The Ultimate Cheat Sheet at https://chrismasterjohnphd.com/cheatsheet Use the code LITE5 for $5 off, and save over 15%.

Feb 9, 2019

Here’s the recording of the February 1 Ask Me Anything!

30 CMJ Masterpass subscribers sat in on a Zoom session with me last Friday and asked me whatever they wanted about nutrition.

We talk about bone meal for calcium, K2 and heart palpitations, low white blood cell counts, lowering anxiety at night and getting better deep sleep, probiotic cycling, fat intake and familial hypercholesterolemia, negative consequences of taking baking soda too much for too long and what to do instead, the lymphatic system and fat metabolism, intolerances to food and supplements, electrolytes after sauna use, heart rate variability, SIBO, H. pylori, protein on keto, hair mineral analysis, SpectraCell, and more.

Listen in to hear my answers!

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:

Ask Me Anything Show Notes

13:20 Alternative bone meal powders to Whole Bone Calcium from Traditional Foods Market

15:54 Nutritional causes of low white blood cell count and possible solutions

18:09 Supplements that may lower anxiety at night and improve heart rate variability during sleep

24:40 Brands, forms, and dosage recommendations for nicotinamide riboside and nicotinamide mononucleotide

27:08 Dosage recommendations for berberine

27:50 Supplements that may increase deep sleep

31:18 Brands and dosage recommendations for CBD oil

31:31 Probiotics brand and cycling recommendations

33:19 Is Theracurmin as effective as Meriva Curcumin for arthritis?

39:19 Best clinical way to monitor COMT function if you have already tested for SNPs

43:10 How would you address normal TSH but low T4?

47:38 Should you be more concerned about overall fat intake or saturated fat intake with familial hypercholesterolemia?

50:59 Concerns about long-term bicarbonate supplementation and other suggestions for raising pH

58:08 Could magnesium hydroxide be absorbed via skin and cause hypermagnesemia?

58:40 The relationship between Lp(a) and cardiovascular disease

01:00:23 The role of the lymphatic system in fat metabolism

01:01:41 If your cholesterol is high, how do you avoid having a large burden of oxidized LDL?

01:08:16 Bovine colostrum for those with dairy sensitivities, and what to do about food sensitivities in general

01:17:24 Heart palpitations as a result of vitamin K2 supplementation and whether increasing calcium intake could help

01:21:10 Best formula and dosage of no-carb electrolytes to take at night to optimize sleep, especially after sauna use

01:22:35 Can a low-carb diet cause waking up in the middle of the night?

01:30:24 Why would a male have low blood levels of calcium?

01:32:21 What to do about low cortisol

01:33:19 What supplements would you recommend for a ketogenic diet?

01:35:09 Recommended brands of resveratrol and whether or not you should take resveratrol

01:38:55 Recommendations for treating SIBO and H. Pylori

01:44:26 What do you think about taking clomid to boost testosterone?

01:44:38 How do you determine if you’re getting enough protein?

01:48:14 Avmacol and sulforaphane

01:50:22 How to address edema

01:55:07 What do you think of alternative testing like hair mineral analysis or SpectraCell?

01:57:49 How to lower your calcium score

02:01:45 Recommendations on magnesium supplements and dosage

02:04:09 How to improve LDL receptor activity

02:05:48 Is milk thistle beneficial?

02:06:16 Do you have any concerns with taking 400 milligrams of phosphatidylserine supplements before bed to lower cortisol?

02:06:33 What would cause low platelet count, and how would you fix it?

02:06:53 Recommendations for peripheral neuropathy

02:08:22 What are your top three non-nutrient factors that prevent beta-oxidation or ketogenesis?

Feb 7, 2019

GABA helps relax you, helps you make faster and better decisions under pressure, and helps you face your fears with less of a harmful stress response.

Tune in to find out how to get it from FOOD!

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

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

Page 84 of this PDF has a table of the GABA content of foods: https://chrismasterjohnphd.com/gabathesis

Here are the recent episodes on GABA:

GABA for Faster Decision-Making https://chrismasterjohnphd.com/2019/01/24/gaba-faster-decision-making/


Face Your Fears With GABA https://chrismasterjohnphd.com/2019/01/29/face-fears-gaba/


Why You Might Need Carbs With Your GABA or Glycine https://chrismasterjohnphd.com/2019/02/05/7367/

Feb 5, 2019

Most people won’t have adverse effects from taking GABA or glycine supplements, but some do. If you find that either of these cause anxiety from tanking your breathing or heart rate, a dose of high-glycemic carbs like white potatoes, sweet potatoes, or rice, could be the thing that helps.

Tune in to find out why!

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

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 the recent episodes on GABA:

Face your Fears with GABA: https://chrismasterjohnphd.com/2019/01/29/face-fears-gaba/

Courage, Not Confidence, For Facing Fears: https://chrismasterjohnphd.com/2019/01/31/courage-not-confidence-facing-fears/

Feb 1, 2019

Part 4 of how NUTRITION has a HUGE impact on your BRAIN!

Everything in your brain is something you ate, something you made from something you ate, or, in a few cases, something your mother ate. Nutrition impacts your mental and emotional health, the function of your five senses, and your conscious and unconscious control over your body movements.

Join me as I lead you in a safari through the textbook, “Neuroscience,” pointing out along the way all the interesting connections to nutrition. Listen in for part 2 on the COGNITIVE FUNCTIONS! Mental and emotional health, cognitive performance, and sleep!

Ads

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

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.”

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

00:39 Cliff Notes

12:08 Anatomy of the brain

16:41 The role of the basal ganglia in suppressing the investment of energy in any type of program until there is a worthwhile reason not to suppress it, and how dopamine acts as a signal of value in the basal ganglia via disinhibition

24:56 Why we can view Parkinson’s as fundamentally not a problem with movement but as a problem with a perception of the value of investing energy in controlling movement

28:23 Tonic and phasic dopamine and the importance of COMT-mediated methylation for regulating the tonic level of dopamine

36:34 The importance of GABA in suppressing the programs that dopamine doesn't signal has value in order to make the dopamine signal of value meaningful

37:28 Overview of the autonomic nervous system; the sympathetic nervous system mediates the fight-or-flight response, and the parasympathetic nervous system mediates the rest-and-digest response.

41:11 The roles of acetylcholine and norepinephrine in the autonomic nervous system, and the importance of nitric oxide to the sexual functions of the autonomic nervous system

44:28 Sleep and circadian rhythms, the importance of vitamin A, morning sun exposure, and avoiding blue light at night

48:12 Melatonin synthesis, the importance of vitamin B6, BH4, oxidative stress, vitamin B5, methylation, and tryptophan uptake into the brain

51:10 Why you can't mimic your natural melatonin rhythm with melatonin supplements

52:55 Antidiuretic hormone, the importance of light hygiene for preventing you from getting up to pee in the middle of the night, and why salt might also help

56:14 Whether the timing of carbohydrate, protein, and choline supplements makes a difference for your daytime wakefulness, your nighttime sleepiness, your deep sleep, and your REM sleep

01:00:44 The possibility that glycine and magnesium could help get rid of conditioned fear responses

01:01:30 Thoughts on consciousness; are we a ghost in the machine, or are we just a machine?

01:06:25 The default mode network is fundamentally about our inward, introverted-directed processes, contrasted with the executive control network, which is fundamentally about our relationship to the outside world and our extraverted functions.

01:10:52 How activities that had nothing to do with people skills but allowed me to flex my extroverted muscles, like exploring the outside world on my own, helped me with my people skills

01:16:48 Nutrition cannot replace the cognitive work necessary to have a healthy mindset and life, but nutrition does make it easier to do the right thing for your mental health.

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