Info

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.
RSS Feed
Mastering Nutrition
2019
November
October
September
July
June
May
April
March
February
January


2018
December
November
October
September
August
July
June
May
January


2017
December
November
October
September
August
July
June
May
April
March
February
January


2016
December
November
October
August
July
June
May
April


Categories

All Episodes
Archives
Categories
Now displaying: March, 2019
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?

Mar 28, 2019

Does a growing child need a *less* nutritious diet than an adult?

You would think so, looking at the RDAs! Yes, some of them are higher during childhood growth phases, such as calcium. But many of them are lower, and not because we know children need less but simply because they were scaled down by bodyweight.

Should a child half your size who eats twice as much food as you eat a diet that’s only 25% as nutrient-dense?

I doubt it.

Tune in for my thoughts on the topic and what I think we should do about it.

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

Mar 26, 2019

Got MTHFR? 😬

Relax! Riboflavin will come to the rescue! 😁

MTHFR is an enzyme that uses folate (vitamin B9) to support your mental and physical health. It does so by using riboflavin (vitamin B2) to make the methyl group of methylfolate.

The common polymorphisms that lower MTHFR activity may do so simply by hurting its ability to bind riboflavin, and enough riboflavin may be able to bring that activity completely back up to normal!

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

Your “MTHFR” Is Just a Riboflavin Deficiency: https://www.facebook.com/chrismasterjohn/posts/2055466797822271?__xts__[0]=68.ARClRvxs872wt7-3lIkGNHxQtLp6z_dNCwMkQnmca7MDVcXzkDV66Bqz69iVB-YNgJJZ-h3Bx8J-4LqujrQIDPOtevlPXCb_dqXakyOX5deOIOgRw1vpmLOPfOPBBw2aIIT9uC6JeNkYXrRfjp6qR0n0xN8m_ObAxdSV0SAF_HW5xZmvtArjHCGDdCBZYHH1GaHtOWkwirbHSOJkYu5xTeNbcBBbytj0tVLgkxr5pxLW-WDGGp1lnXqF3keDdeoM5tIxBpNw4CWCNEPCdeoP-LmX-79bqAK5F9BzdAtE3Hyzx60ugzsZoZGzZ2y_5c6fv0JQ4zXDsWdDRZUl_Yh0QeiHug&__tn__=-R

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

Alex Leaf’s post on riboflavin and MTHFR: https://alexleaf.com/2019/02/11/supplement-riboflavin-to-fix-the-mthfr-polymorphism/

Our giant podcast episode, Why You Should Manage Your Riboflavin Status and How to Do It: https://chrismasterjohnphd.com/2019/02/16/manage-riboflavin-status/

Mar 21, 2019

Feel tanked after your workout? 😫

Well you might feel fine, but you might still be stressing your body too much. How do you know?

This is my recommended protocol for using heart rate variability to determine how recovered you are. It covers everything from getting an accurate baseline measurement to discovering and testing things that impact your recovery time.

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 some links related to this episode (no affiliate relationships):

https://ouraring.com/ (top recommendation due to superiority of sleep data)

http://www.sweetwaterhrv.com/

https://elitehrv.com/personal-pro

Mar 19, 2019

“Low Copper Low Vitamin C BRAIN Syndrome”

Ok it’s not a medical term. I invented it. But this is the cluster of signs and symptoms that make it sound like your brain needs more vitamin C or copper, based on the neuropeptides we need these nutrients to activate.

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 some links related to this episode:

Part 2 of Nutrition in Neuroscience: https://chrismasterjohnphd.com/2019/01/18/nutrition-neuroscience-part-2/

How to Stop Waking Up to Pee:    https://chrismasterjohnphd.com/2019/03/12/stop-waking-pee/

How to Manage Your Copper Status (short version): https://chrismasterjohnphd.com/2018/11/08/manage-copper-status-2/

Why You Should Manage Your Copper Status and How to Do It (long version): https://chrismasterjohnphd.com/2017/02/03/manage-copper-status/


Testing Nutritional Status: The Ultimate Cheat Sheet: https://chrismasterjohnphd.com/cheatsheet use the code LITE5 to get $5 off.

Mar 16, 2019

In part 1 we covered what niacin is and why you need it. Here’s part 2, where Alex Leaf and I cover blood tests, foods, and supplements!

  • How much do we need? The RDA has some flaws, including claiming women need less than men, when all the evidence shows women need *more* than men.
  • Why eating enough protein is so essential, yet so unreliable as a way of boosting niacin status.

  • How the niacin in your coffee, seeds, and grains is all locked up and unavailable, and how to release it through proper preparation. Do you drink light roast or dark roast? You may either hate or love this episode… or you might just switch coffees.

  • Should we take high-dose niacin to lower cholesterol? Alex has a theory on how we can do that without getting diabetes. 😬

  • High-dose niacin can cause liver failure and can kill lab mice. But Alex and I know how to steer clear of that problem!

  • NAD-boosting supplements are the new darling of the anti-aging industry. But should we take nicotinamide riboside (NR), nicotinamide mononucleotide (NMN), or should we endure all the whole-body burning 🔥 that the folks injecting NAD+ are so hyped up about? We discuss the promises and problems of these approaches.

  • Why you should match glycine to one form of niacin and trimethylglycine (TMG) to all of them.

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:

Niacin Part 2 Show Notes

00:38 Cliff Notes

01:35 Recap of Part 1

15:32 Markers of niacin status

17:32 Methylated metabolites of niacin in the urine as a marker of niacin status

19:05 Caveat to using methylated metabolites of niacin in the urine as a marker of niacin status

20:16 Erythrocyte NAD(H)/NADP(H) ratio, the “niacin number,” as a marker of niacin status

22:55 Caveat to the niacin number as a marker of niacin status

28:34 Critique on how the RDA for niacin was established

40:12 How protein intake affects the dietary requirement for preformed niacin

42:48 Estrogen regulates the synthesis of niacin from tryptophan.

43:35 In men in particular, niacin synthesis from tryptophan might just be a way to clear excess tryptophan.

45:31 General discussion about protein requirements

49:46 How different forms of food processing, such as nixtamalization, fermentation, and sprouting, increase the bioavailability of niacin

52:51 Niacin in coffee

53:52 Niacin in nutritional yeast

54:16 Dietary sources of niacin, divided into five tiers

59:57 Niacin in herbs and spices, including spirulina

01:03:46 The contribution of the microbiome to niacin status is not well studied.

01:04:56 Where we would expect to see niacin deficiency

1:05:38 Risk factors for niacin deficiency include Hartnup’s disease, megaduodenum, intestinal malabsorption, carcinoid tumors, certain drugs, alcoholism, HIV/AIDS, and deficiencies of iron, riboflavin, and B6.

01:09:52 Risk factors for suboptimal niacin status include a diet based on unprocessed whole grains, a diet based on sugar and fat, a diet low in non-collagen protein, any form of cellular damage, and low ATP levels.

01:14:42 How metformin and berberine could affect niacin status

01:17:28 The effect of leucine and muscle growth on niacin status

01:19:54 The prevalence of inadequate niacin intake and niacin deficiency

01:24:00 Contributors to niacin toxicity

01:25:08 The use of nicotinic acid to benefit blood lipids and reduce heart disease risk

01:31:14 Potential side effects of taking nicotinic acid to manage blood lipids include the flushing reaction, liver harm, and increased diabetes risk.

01:34:22 The mechanism behind high-dose nicotinic acid-induced insulin resistance and how you could mitigate it

01:48:01 Rodent studies of nicotinamide riboside supplementation

01:50:58 Human studies of nicotinamide riboside supplementation

01:56:32 Why the rodent studies of nicotinamide riboside supplementation look more promising than the human studies

02:04:16 What is the probability that someone would get longevity benefits from supplementing with nicotinamide riboside?

02:05:15 Whether or not Alex and Chris will start supplementing with niacin after doing the research for this podcast

02:06:17 Should someone with hypercholesterolemia consider taking nicotinic acid? How should they manage the side effects, and which form is best?

02:10:53 Does it matter if niacin is taken with food?

 

Mar 14, 2019

Here are ten steps to healthy sleep!

What has been most game-changing for you? Let me know in the comments!

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 some links related to this episode:

My Recommendations for Better Sleep (this has a link to the online calorie calculator, the sleep mask, and ear plugs I mentioned): https://chrismasterjohnphd.com/2017/07/29/my-recommendations-for-better-sleep/

The recent Chris Masterjohn Lite episodes (there are six per page, hit the right green arrow to go to the next six): https://chrismasterjohnphd.com/lite

Carbs or Keto for Sleep: https://chrismasterjohnphd.com/2018/06/12/carbs-keto-sleep/

Five Rules for a Healthy Diet: https://chrismasterjohnphd.com/2018/09/27/five-rules-healthy-diet/

How to Track Your Vitamin and Mineral Intake: https://chrismasterjohnphd.com/2018/07/24/track-vitamin-mineral-intake/

That Moment You Wake Up to Pee And Can’t Fall Back to Sleep: https://chrismasterjohnphd.com/2017/01/31/moment-wake-pee-cant-fall-back-sleep/

Testing Nutritional Status: The Ultimate Cheat Sheet: https://chrismasterjohnphd.com/cheatsheet use the code LITE5 to get $5 off.

Mar 12, 2019

Don’t you just hate it when you keep waking up in the middle of the night to pee?

If this is your biggest sleeping problem, listen up. In this episode I cover how sleeping regular hours is one of the most important ways to combat this, and how nutrients (salt, vitamin C, copper, zinc, glycine, enough calories) and stress management can also help.

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 some links related to this episode:

How to Make Your Own Melatonin:  https://chrismasterjohnphd.com/2019/03/05/how-to-make-your-own-melatonin/

Vitamin A for Sleep:  https://chrismasterjohnphd.com/2019/03/07/vitamin-a-for-sleep/

Should You Eat Protein At Night:  https://chrismasterjohnphd.com/2019/02/21/7405/

Part 2 of Nutrition in Neuroscience, which covers the nutrients involved in making ADH: https://chrismasterjohnphd.com/2019/01/18/nutrition-neuroscience-part-2/

That Moment You Wake Up to Pee And Can’t Fall Back to Sleep: https://chrismasterjohnphd.com/2017/01/31/moment-wake-pee-cant-fall-back-sleep/

How to Manage Your Copper Status (short version): https://chrismasterjohnphd.com/2018/11/08/manage-copper-status-2/

Why You Should Manage Your Copper Status and How to Do It (long version): https://chrismasterjohnphd.com/2017/02/03/manage-copper-status/

How to Manage Your Zinc Status (short version): https://chrismasterjohnphd.com/2018/10/23/manage-zinc-status-2/

Why You Should Manage Your Zinc Status and How to Do It: https://chrismasterjohnphd.com/2017/03/04/manage-zinc-status/

How to Manage Your Vitamin C Status:

https://chrismasterjohnphd.com/2018/11/15/manage-vitamin-c-status/  

Get Better Sleep With Glycine: https://chrismasterjohnphd.com/2017/12/13/get-better-sleep-glycine/

Balancing Methionine and Glycine in Foods: The Database: https://chrismasterjohnphd.com/balancing-methionine-and-glycine-in-foods-the-database/

Why You Need Glycine: A Panel Discussion: https://chrismasterjohnphd.com/2018/01/08/why-you-need-glycine-a-panel-discussion/

Getting Better Sleep — Cool, Dark, And Lots of B6, Carbs, Calories, and Fat: https://chrismasterjohnphd.com/2011/03/25/getting-better-sleep-cool-dark-and-lots/

Testing Nutritional Status: The Ultimate Cheat Sheet: https://chrismasterjohnphd.com/cheatsheet use the code LITE5 to get $5 off.

Mar 8, 2019

On February 23, 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: 5-HTP versus tryptophan; unusually low appetite, my recommendations for glucose 6-phosphate dehydrogenase deficiency; choline and cognitive decline; how to gain muscle mass; side effects of vitamin B6; balancing thyroid hormones; which form of niacin to take for anti-aging (nicotinamide riboside, NR, versus nicotinamide mononucleotide, NMN); high cholesterol; measuring omega-3 and omega-6 fatty acid status; handling MSG sensitivity; sulforophane; unraveling an apparent urea cycle defect; harms of vitamin E for GSTP polymorphisms...

…. 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:

00:43 Cliff Notes

11:50 If my tryptophan is low, and I'm on a low-carb diet, would you recommend 5-HTP supplements or tryptophan supplements or both?

15:14 Should I be concerned about high HDL cholesterol in the context of low normal total cholesterol?

17:51 Is it a problem if my appetite is too low and I don’t seem to eat enough food, but everything about my health and well-being is great?

22:32 What should people with glucose-6-phosphate dehydrogenase deficiency be doing not just about glutathione, but about folate, vitamin K, fatty acids, and neurotransmitters?

36:53 Why do you recommend the Genova ION Profile instead of the NutrEval?

38:08 Could choline citrate, CDP-choline or alpha-GPC mitigate the risk of cognitive decline associated with anticholinergic use?

39:28 Do you have any recommendations on how to get enough calcium on a low-carb, no-dairy diet?

42:26 Should I manage my total cholesterol of 305 just for my doctor or should I be doing it for my own sake? If so, how should I do it?

54:14 During a workout, is there one type of sugar that is better at getting through the gut than any other type of sugar?

58:41 What food supplements and training programs are good for developing muscle mass?

01:03:02 Upcoming revisions to Testing Nutritional Status: The Ultimate Cheat Sheet, and which tests you could cut back on in order to save money.

01:05:36 Any thoughts on cod liver oil and Jigsaw Alaskan cod liver oil in particular?

01:08:26 Would you discuss the role that taurine might play in MTHFR? Adding taurine produced an immediate and dramatic improvement in my energy levels.

01:10:33 Tinnitus and nightmares as side effects from P5P supplementation.

01:15:33 What about the Jigsaw magnesium supplements?

01:16:18 If free T3 looks good, why is TSH still a little high? Why hasn't the T3 brought it down enough?

01:21:36 What to do about cataracts.

01:29:11 Do you have any gut experts you can recommend?

01:29:29 From your deep dive into nicotinamide riboside and NMN, do you think either is effective, and is one preferred over the other? Do you still recommend taking TMG with NR?

01:36:34 Do you know any differences in carbohydrate lipid metabolism in someone who has congenital adrenal hyperplasia?

01:38:18 Is it good insurance to supplement minerals that are less studied like chromium, molybdenum, and boron, or do you think it's unlikely to be beneficial?

01:39:35 If I have high LDL, do I need to know more about large fluffy particles versus small dense or should I just act on it now?

01:50:33 Do you know a potential reason that high LDL is associated with prostate cancer? What do you think of annatto tocotrienols?

01:52:24 Is it better to use red blood cell fatty acids like OmegaQuant offers instead of plasma fatty acids like Quest offers?

01:53:16 What could cause all of the following to be low at the same time: phenylalanine, tyrosine, tryptophan, glutamic acid, taurine, and threonine?

01:56:13 Can a B12 deficiency cause irreversible effects?

01:56:55 Can the B12 be near 2000 and still be a problem if the person has signs of B12 deficiency?

01:59:52 Suggestions for how to handle MSG sensitivity other than avoiding it.

02:04:00 Do you know of a good commercially available test for carnitine?

02:04:27 Is it true that we can’t absorb more than 1.5 grams of creatine at one time?

02:05:46 What could cause all of the following to be low at the same time: phenylalanine, tyrosine, tryptophan, glutamic acid, taurine, and threonine? The phenylalanine-to-tyrosine ratio is high, and the tryptophan-to-large non-polar amino acid ratio is low.

02:07:18 What are the pros and cons of boosting sulforaphane?

02:08:16 What could cause all of the following to be low at the same time: phenylalanine, tyrosine, tryptophan, glutamic acid, taurine, and threonine? 5-hydroxyindoleacetic acid is high.

02:14:28 Can you give any suggestions for increasing delta-6 desaturase activity?

02:16:50 What can be done nutritionally to specifically improve antiviral immunity?

02:18:55 Urea cycle question. High arginine, high ornithine, normal citrulline, very low aspartate, low glutamate, mid-range normal glutamine. Why does my urine stink, and why do I feel fatigued when I eat more protein?

02:30:34 I read that supplemental vitamin E has been shown to have a negative impact on individuals with this specific polymorphism by raising levels of pro-inflammatory cytokines in the blood. Do you have a view on this?

Mar 7, 2019

To get good sleep, your brain needs to know when it’s daytime and when it’s nighttime. How does it know? Vitamin A tells it!

So if you don’t have enough vitamin A, your brain is going to be clueless.

Tune in for how to figure out if vitamin A is at the bottom of your sleeping problems.

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 some links mentioned in this episode:

How to Make Your Own Melatonin:  

 https://chrismasterjohnphd.com/2019/03/05/how-to-make-your-own-melatonin/

Vitamin A Plays an Essential Role in Setting the Circadian Rhythm and Allowing Good Sleep: https://www.westonaprice.org/vitamin-plays-essential-role-setting-circadian-rhythm-allowing-good-sleep/

How to Manage Your Vitamin A Status: https://chrismasterjohnphd.com/2018/08/16/manage-vitamin-status/

Testing Nutritional Status: The Ultimate Cheat Sheet: https://chrismasterjohnphd.com/cheatsheet use the code LITE5 to get $5 off.

Mar 5, 2019

Here’s how to make your own melatonin. No, not in your basement -- in your brain.

We cover the effect of protein, carbs, vitamins, blue-blocking, and sunshine.

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 are some links mentioned in this episode:

Tryptophan and Carbs for Sleep: https://chrismasterjohnphd.com/2019/02/26/tryptophan-carbs-sleep/

Why You Shouldn’t Take Melatonin Too Often: https://chrismasterjohnphd.com/2019/02/28/shouldnt-take-melatonin-often/

Masterclass With Masterjohn: The Antioxidant System: https://chrismasterjohnphd.com/antioxidant

Testing Nutritional Status: The Ultimate Cheat Sheet: https://chrismasterjohnphd.com/cheatsheet use the code LITE5 to get $5 off.

How to Manage Your Vitamin B6 Status: https://chrismasterjohnphd.com/2018/11/13/manage-vitamin-b6-status/


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

Mar 1, 2019

Niacin is vitamin B3. You use it to make NAD, the ultimate anti-aging molecule that repairs your DNA and lengthens your telomeres, and the most foundational molecule in our entire system of energy metabolism.

It is especially important to protecting your mind, your skin, and your gut.

  • You use it to release all your neurotransmitters. This is why depression sets in as the earliest sign of deficiency and why, when it gets bad enough, it leads to suicidality or schizophrenia-like psychosis.
  • You use constantly it to repair the microscopic damage done to your skin every time you step out into the sunlight. This is why red, inflamed skin appears on the backs of your hands or on your face when you’re deficient, but only if you get outdoors a lot.

  • You use it to fuel the rapid turnover of cells in your intestines (the cells that absorb the nutrients in our food are replaced every 2-3 days!), and to repair those cells from the constant barrage of insults they face (think of everything those cells *don’t* let in our body 💩and the fact that *they* need to stare all that stuff down!) This is why deficiency will give you diarrhea and make you deficient in lots of other nutrients.

  • You use it for lots of other things too, like participating with riboflavin to make the methyl group of methylfolate and recycle glutathione, the master antioxidant of the cell. You use it to recycle vitamin K, to support detoxification in the liver, and to synthesize cholesterol, fatty acids, neurotransmitters and nucleotides.

Who needs more? We all do!

Why? Because just aging alone depletes niacin and getting sick or developing diseases as we age depletes it all the more. Niacin repairs damage, so the more damage we face the more we consume.

In fact, this is why many people are taking supplements like nicotinamide riboside (NR) or nicotinamide mononucleotide (NMN), to slow the onset of aging, or to age more gracefully. Some people are even injected NAD!

But should we be?

And what about the dark side of niacin? We all know the flush -- the redness and itching that accompanies high-dose niacin that people take to lower cholesterol. At high doses, niacin can even damage the liver. How? By sapping methyl groups. Sapping methyl groups can give you liver failure when it’s *really* bad, but sapping them just a little can leave you feeling weak, emotionally stuck, or tied up in a mental funk.

In this two-part podcast series, Alex Leaf and I tackle all of these questions. Click the link to listen to part 1, where we teach you what niacin is and why you need it.

In part 2, two weeks from today, we’ll cover how to get niacin 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

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:

00:37 Cliff Notes

11:35 The stories of Julie, John, and Jane

17:36 Symptoms of pellagra: the three Ds of dermatitis, dementia, and diarrhea, and the fourth D, death

24:00 Speculative signs and symptoms of suboptimal niacin status

24:59 Symptoms of excess niacin

26:43 Excess niacin will reduce the supply of methyl groups, which can lower creatine synthesis and affect neurotransmitters, and is probably what underlies niacin-induced liver damage.

30:31 Explaining the stories of Julie, John, and Jane in the context of niacin deficiency or toxicity

34:25 Chemical properties of niacin

37:03 How niacin and nicotinic acid derived their names

38:58 Chemical structures of nicotinic acid, nicotinamide, nicotinamide riboside (NR), nicotinamide mononucleotide (NMN), and nicotinamide adenine dinucleotide (NAD)

42:51 The biochemistry of niacin

43:05 The differences between NAD(H) and NADP(H) in metabolism

47:03 NAD is often broken down to form ADP-ribose.

48:10 How PARPs (including PARP1 and tankyrase) and sirtuins use NAD to protect us from DNA damage, repair DNA damage, lengthen telomeres, and regulate gene expression

54:27 ADP-ribosyltransferases (ARTs)

56:43 The NAD metabolites cyclic ADP-ribose, linear ADP-ribose, O-acetyl-ADP-ribose, and NAADP are involved in regulating calcium transport, which is especially important for neurotransmitter release.

58:19 How the biochemistry of niacin explains the deficiency symptoms

01:03:23 The biochemistry of how we get niacin from foods and how we dispose of excess niacin

01:07:14 How the degradation pathways of niacin explain the liver toxicity and flushing reaction from different forms of niacin

01:22:08 Extended-release niacin

01:24:44 Rationale for nicotinamide mononucleotide (NMN) and nicotinamide riboside (NR) supplementation

01:33:38 Physiology of niacin absorption and circulation

01:40:47 Endogenous synthesis of niacin

01:41:20 Tracer studies of oral and intravenous nicotinamide riboside supplementation in mice

01:45:40 Estrogen is a strong regulator of the conversion of tryptophan to niacin.

01:47:41 Pharmacokinetic study of Niagen (nicotinamide riboside) supplementation in humans

 

1