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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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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.

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.

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.

Jan 31, 2019

We often look to ourselves for confidence when facing up to our fears. This is wrong. Here I share a personal story about how the idea of “courage, not confidence,” from Tim Ferriss’s interview with the designer Deb Millman, helped me face up to a fear.

And I didn’t even have any GABA with me!

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.

For access to ad-free episodes, with transcripts, and to get the episodes weeks before they are released to the public, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass Use the code LITE10 to get 10% off.


Here is the book discussed in the episode. Purchasing it will earn me a small commission at no expense to you, which helps support the free content I put out: https://chrismasterjohnphd.com/amazon/tribeofmentors

Jan 30, 2019

The CMJ Masterpass is for those of you who really love me. 💙

The GINORMOUS earlybird discount is about to disappear! So check this out now if you're not a member yet to see if it's for you. (or sign up at https://chrismasterjohnphd.com/masterpass 

Here's a video tour of what it looks like inside the Masterpass.

🔷The Masterpass is an all-access pass to premium features on all my audio and video content including Chris Masterjohn Lite (short, practical tips), Mastering Nutrition (long, in-depth podcasts on a specific topic), or Masterclass With Masterjohn (nutritional biochemistry courses with lessons arranged in series) that help you get my content faster and get more out of it.

🔷 The Masterpass also gives you a once-a-month opportunity to get in on a small-group live digital Q&A.

Here's what you get as premium features:

 Early access to content: you get episodes as soon as they are produced, usually weeks and sometimes months before they are released to the public.

 No ads standing in the way between you and my content.

 Transcripts! These are great if you like to read, or if you want to be more productive. For example, I would first listen to the episodes while I'm doing something else to scan for familiarity, then I'd go back later and keyword search the transcripts for the things I found most interesting so I could follow them up by taking notes or reviewing them in more detail.

 Specifically in Masterclass With Masterjohn, you get additional learning tools, such as videos you can keyword search (you literally type in a word and hit "enter" to watch it skip to each instance where I use that word) or put on a customized loop (with three clicks you start and end the loop wherever you want and it plays that section over and over again until you stop it). You also get transcripts with the slides, references, and further reading materials embedded exactly where they are relevant. Even the scientific papers are mostly one click to open up the full text.

Here's what's going on with the Q&A sessions:

🔶We use Zoom, a video chatting software, in webinar mode. You can ask your question anonymously in text, but you can also ask it publicly, and you can even get "on stage" and share your mic, web cam, or screen with everyone.

🔶I can't promise that everyone will get in every month. I'm limiting the seating -- the first time around is this Friday, to 30 seats that are already sold out -- to ensure everyone included gets to ask a question and I have time to give them a good answer. Right now I am promising to open up one live Zoom session per month and you as a Masterpass holder get the opportunity to grab your seat on a first-come, first-served basis. Over time I will experiment with the frequency and size of the sessions to make sure I'm offering the best value I can.

🔶As a Masterpass holder, you'll get immediate access to the replay whether you had a seat in the session or not.

🔶Eventually they get published as an episode of Mastering Nutrition. So you can get a little mini-famous 🌟in these. 🤩

And now about that discount.

This is for you --> 💰

Haha, seriously though.

I created the "earlybird" discount for all the people most on fire to see this happen who signed up while the system was still being constructed. That discount is 50% off, not just right now, but on the recurring membership fee FOREVER, through the life of the program. Depending on whether you pay once a month or once a year, it saves you $60-90/year.

Now, the CMJ Masterpass is virtually finished. All the content has been fully migrated. The only things I have left to do are finish getting up the search bars and some how-to video tours. I'll be finishing that up today.

So the earlybird discount is about to disappear. It ends tomorrow, Thursday, January 31, at midnight eastern time.

To lock in your last chance of a $60-90/year discount, use the link https://chrismasterjohnphd.com/masterpass

That link has the 50% discount already activated and it will stay that way until the discount expires tomorrow night.

Remember this isn't for everyone. I'm not asking you to sign up unless you really love my content and would just love to have more of it faster with all these features that help you get the most out of it. I love all of you either way. ❤️

If you're on the fence, check out this video to see what it looks like on the inside.

Oh, and if it feels like a risk, it's not. I'm confident that if you love my content you will absolutely love the Masterpass, so I'm offering a 30-day money-back guarantee. If you didn't like it for any reason, let my support team know within 30 days and you get your money back.

Hope to see you inside the Masterpass! 😊

Jan 29, 2019

Do you feel too stressed when trying to face your fears? That stress could tank your immune system.

Believe it or not, a little GABA can help you tolerate the stress, and face your fears without hurting your immune function.

Tune in for how 100 mg of GABA could help!

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.

For access to ad-free episodes, with transcripts, and to get the episodes weeks before they are released to the public, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass Use the code LITE10 to get 10% off. But! The EARLYBIRD discount -- a 50% discount saving $60-90 per year for the entire life of the program -- is about to disappear in the next 48 hours and using the link https://chrismasterjohnphd.com/masterpass will have it already activated if you use it in time.

Here’s the study discussed in the episode:

https://www.ncbi.nlm.nih.gov/pubmed/16971751

Here’s a high-quality GABA supplement that uses the same dose as discussed in this episode. Purchasing it earns me a small commission at no extra cost to you, which helps support the free content I put out:

https://chrismasterjohnphd.com/amazon/thorne/gaba


Here’s the higher-dose GABA supplement discussed in the last episode. Same deal on the commission. https://chrismasterjohnphd.com/amazon/pureencapsulations/gaba

Jan 25, 2019

Part 3 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 THE FIVE SENSES!

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


Get all four episodes of Nutrition in Neuroscience right now, ad-free, and with transcripts, as well as free access to monthly live Zoom Q&A sessions, by signing up for the CMJ Masterpass. For a *very limited time* you can still get a 50% lifetime discount that saves you $60-90 per year for the entire life of the program by using the code EARLYBIRD. To make it easier, you can use this link, which has the code already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=EARLYBIRD

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

00:35 Cliff Notes

08:50 Exteroception and proprioception are mediated by mechanoreceptors.

11:32 Pain is mediated by nociceptors, which are unspecialized, low-sensitivity neurons.

13:10 Capsaicin activates the TRPV1 receptor, which is also activated by hot temperatures.

15:12 The use of topical capsaicin to relieve chronic pain

18:25 Interoception is our sense of the physiological state within the body.

20:20 Why anorexics crave spicy foods

22:17 Managing pain in the peripheral nervous system; acidity sensitizes pain receptors.

24:12 Managing the fatty acids that help resolve inflammation, particularly arachidonic acid and DHA, to help with peripheral sensitization to pain

25:59 Combining aspirin with fish oil, glycine, and bicarbonate to help with peripheral sensitization to pain

30:50 Central sensitization to pain occurs through an LTP-like process, which is mediated by NMDA receptors.

32:47 Overview of vision and the importance of vitamin A

38:21 The role of vitamin A in preventing night blindness and its very closely related role in setting your circadian rhythm

41:54 Overview of hearing

44:20 Nutrients important for hearing

45:44 Overview of smell

47:41 Overview of taste

 

Jan 24, 2019

 

Need to make quick decisions under pressure?

Tune in for how 800 mg of GABA could help!

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.

For access to ad-free episodes, with transcripts, and to get the episodes weeks before they are released to the public, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass Use the code LITE10 to get 10% off. For a *very limited time* you can still get a 50% lifetime discount, saving $60-90 every year, by using the EARLYBIRD code. If it still works, use that before LITE10. To make it easier, this link has the EARLYBIRD code already activated when you click on it: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=EARLYBIRD

Here’s the study discussed in the episode:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4521208/


Here’s a high-quality GABA supplement that uses a dose close to the one discussed in this episode. Purchasing it earns me a small commission at no extra cost to you, which helps support the free content I put out: https://chrismasterjohnphd.com/amazon/pureencapsulations/gaba

Jan 22, 2019

While collagen won’t bonk your serotonin if you eat enough other protein, low-carbing too much might. Here’s why at least one meal a day with natural high-glycemic carbs like white potatoes or sweet potatoes could help improve your stress-resistance.

Tune in for more details and for what to do if low-carb is something you need to stick to.

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.”

For access to ad-free episodes, with transcripts, and to get the episodes weeks before they are released to the public, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass Use the code LITE10 to get 10% off. For a *very limited time* you may still be able to use the code EARLYBIRD to get a 50% lifetime discount. Try it to see if it still works before using LITE10.

 

Jan 18, 2019

Part 2 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 NEUROTRANSMITTERS!

Get all four episodes right now, ad-free, and with transcripts, by signing up for the CMJ Masterpass at https://masterpass.chrismasterjohnphd.com/cmj-masterpass

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:

Nutrition in Neuroscience Show Notes

00:36 Cliff Notes

10:15 Overview of neurotransmitters

12:55 Glutamate is the primary excitatory neurotransmitter.

20:08 De novo glutamate in the central nervous system is overwhelmingly made from glucose.

22:55 Ketogenic diet for epilepsy

26:12 Glutamate metabolism

29:42 There are two classes of glutamate receptors: ionotropic and metabotropic.

30:45 There are three classes of metabotropic glutamate receptors, their actions are complex and variable, and they can be excitatory or inhibitory.

31:04 The ionotropic glutamate receptors include AMPA receptors, NMDA receptors, and kainite receptors, all of which have a depolarizing effect by allowing sodium and potassium to flow freely through them.

33:47 Four unique things about the NMDA receptor: magnesium is required to block its ion channel, it’s important for coincidence detection, it allows calcium to come into the cell, and it has a glycine-binding site.

39:16 Long-term potentiation (LTP) and long-term depression (LTD) are important for forming memories, and glutamate receptors play an important role.

46:48 GABA and glycine are the two primary inhibitory neurotransmitters of the central nervous system.

50:04 GABA and presumably glycine can be stimulatory if there is more chloride on the inside of the neuron than the outside.

54:52 Evidence that GABA might cross the blood-brain barrier

57:43 GABA in foods

01:00:14 GABA metabolism in the nervous system

01:02:07 Glycine

01:08:01 Acetylcholine

01:13:49 The biogenic amines include histamine, serotonin, and the catecholamines (dopamine, norepinephrine, and epinephrine).

01:14:30 Synthesis of the catecholamines

01:16:45 Dopamine

01:20:07 Norepinephrine

01:22:31 Histamine

01:26:14 Serotonin

01:29:10 ATP and adenosine

01:32:37 Peptide neurotransmitters

01:32:59 Hypothalamic releasing hormones include thyrotropin-releasing hormone (TRH), corticotropin-releasing hormone (CRH), and gonadotropin-releasing hormone (GnRH).

01:35:14 Melanocyte-stimulating hormone (MSH)

01:35:31 Oxytocin

01:36:18 Vasopressin

01:36:56 Synthesis of the neuropeptides Substance P, MSH, oxytocin, and vasopressin requires glycine, zinc, copper, and    vitamin C.

01:40:23 Endocannabinoids and the importance of arachidonic acid, EPA, and DHA

Jan 17, 2019

Will collagen supplements bonk your serotonin and make you depressed or anxious?

Tune in for my response to an article that Trudy Scott, author of The Anti-Anxiety Food Solution,  wrote about this over at “Every Woman Over 29” blog.

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.”

Here are links mentioned in this episode:

Trudy Scott’s article: https://www.everywomanover29.com/blog/collagen-gelatin-lower-serotonin-increase-anxiety-depression/

My episode on why collagen shouldn’t replace other protein:

https://chrismasterjohnphd.com/2018/11/06/do-you-supplement-with-collagen/

How GABA and glycine can sometimes have a stimulatory effect:
https://chrismasterjohnphd.com/2018/12/25/glycine-gaba-wake/

Jan 15, 2019

Here are 5 ways to help resolve chronic pain: managing inflammation, reducing acidity, magnesium, glycine, and GABA. Tune in for more 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.”

Here are links mentioned in this episode:

3 Ways to Clear Stubborn Inflammation: https://chrismasterjohnphd.com/2019/01/10/3-ways-clear-stubborn-inflammation/

Nutrition in Neuroscience has been started here: https://chrismasterjohnphd.com/2019/01/11/nutrition-neuroscience-part-1/


Part 3 of Nutrition in Neuroscience will be published on January 25 but is available now to members of the CMJ Masterpass. To get all four episodes of this series RIGHT NOW, ad-free, and with transcripts, sign up for the CMJ Masterpass.

Jan 11, 2019

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 1 on the basic cellular functions of neurons!

This episode is brought to you by US Wellness Meats. I use their liverwurst as a convenient way to make a sustainable habit of eating a diversity of organ meats. They also have a milder braunschweiger and an even milder head cheese that gives you similar benefits, as well as a wide array of other meat products, all from animals raised on pasture. Head to grasslandbeef.com and enter promo code “Chris” at checkout to get a 15% discount on any order that is at least 7 pounds and is at least $75 after applying the discount but under 40 pounds (it can be 39.99 lbs, but not 40). You can use this discount code not once, but twice!

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

To get all four episodes RIGHT NOW, ad-free, and with transcripts, sign up for the CMJ Masterpass.

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

00:37 Cliff Notes

14:55 The primary type of cell in the nervous system is the neuron.

16:32 Glial cells are the assistants of the nervous system.

17:22 Cells in the nervous system are polarized.

18:54 Mitochondria are typically only located at the synapse of neurons and in the middle of photoreceptors; creatine is important for transporting energy in a cell where ATP production is highly polarized.

26:43 Sources of creatine

28:13 Brief overview of how to support methylation

31:06 The polarization of astrocytes and the obligate need for glucose in the brain

37:33 Electrical signaling, resting membrane potential, depolarization, threshold potential, hyperpolarization, and the importance of sodium, potassium, and chloride

45:13 How to get enough sodium, chloride, and potassium in the diet

53:51 The sodium-potassium ATPase uses ATP to pump three sodium ions out of the cell and two potassium ions into the cell, so magnesium and all of the nutrients involved in energy metabolism are important.

58:44 How action potentials propagate

01:03:40 Myelin and the importance of cholesterol

01:06:53 Smith-Lemli-Opitz Syndrome is a rare genetic disorder of cholesterol synthesis that results in neurological problems that are corrected by dietary cholesterol.

01:09:32 Calcium acts as a second messenger in the nervous system, and the cytosolic calcium concentration has to be kept very low for this to work, which requires ATP energy.

01:14:22 Other roles of calcium in the nervous system

01:15:34 Sufficient dietary calcium and ATP energy are needed to support the second messenger roles of calcium.

Jan 10, 2019

Here are 3 ways to clear stubborn inflammation: managing your fatty acids, taking a new supplement that jump-starts the resolution process, or going with the aspirin protocol from a few episodes ago. 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.”

Here are links mentioned in this episode:

The last episode on omega-6 and omega-3 fatty acids:  

https://chrismasterjohnphd.com/2019/01/08/omega-6-omega-3-fatty-acid-ratio-care/

The aspirin episode: https://chrismasterjohnphd.com/2019/01/01/aspirin-goes-best-bicarbonate-glycine/

Here are products mentioned in this episode. Purchasing them using these links earns me a small commission at no extra cost to you, which helps support the free work I provide:

Arachidonic acid supplements: https://chrismasterjohnphd.com/aa

Specialized pro-resolving mediators: https://chrismasterjohnphd.com/spm

Jan 8, 2019

Should you care about your omega-6/omega-3 ratio? The short answer is, no, not unless you’re vegan or eat a diet that doesn’t contain liver, egg yolks, and fish.

Nevertheless, blood testing for arachidonic acid, EPA, and DHA levels can be useful and can guide dietary choices to improve the levels of these fatty acids. Still, don’t get caught up in the arachidonic acid-to-EPA ratio. And be mindful about how EPA behaves differently when you are or aren’t taking aspirin.

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.”

Here are links mentioned in this episode:

How to avoid false data when using Cronometer to track your nutrient intake: https://chrismasterjohnphd.com/2018/07/24/track-vitamin-mineral-intake/

How anti-inflammatory drugs might lead to food intolerances: https://chrismasterjohnphd.com/2018/09/25/best-weapon-food-allergies-food-intolerances/

How anti-inflammatory drugs might contribute to chronic inflammation: https://chrismasterjohnphd.com/2019/01/01/aspirin-goes-best-bicarbonate-glycine/

The Quest test for AA, EPA, and DHA: https://www.questdiagnostics.com/testcenter/TestDetail.action?ntc=91001


Testing Nutritional Status: The Ultimate Cheat Sheet, which puts this testing into the broader context of lab testing and gives protocols for using the testing: https://chrismasterjohnphd.com/cheatsheet Use the code LITE5 for $5 off

Jan 3, 2019

Ladies, do you gain a lot of weight around your period?

Here’s how daily supplementation with the right forms of magnesium and B6, as well as targeted use of a low-salt, high-potassium diet around your period with herbal diuretics and just the right dose of dark chocolate can help. Tune in to learn 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

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.”

Here are links mentioned in this episode:

Briana Theroux’s web site: https://brianatheroux.com

Using the links below generates a small commission for me at no extra cost to you:

Magnesium and B6 together (this could be taken twice a day): https://chrismasterjohnphd.com/amazon/mgandB6

Alternatively, you can take magnesium as glycinate or malate and B6 as pyridoxal 5’-phosphate (P5P) separately to yield 2-400 mg Mg and 40-50 mg P5P per day.

If you like the taste, you could use this dandelion leaf and root tea: https://chrismasterjohnphd.com/amazon/dandelionleaftea

If you don’t like the taste of the tea, you could use these capsules: https://chrismasterjohnphd.com/amazon/dandelionleafcapsules

Jan 1, 2019

Most over-the-counter anti-inflammatory drugs carry a risk of causing food intolerances and chronic, low-grade inflammation. Aspirin is an exception. But this is why it’s best taken with bicarbonate and glycine. Tune in to learn 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

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.”

Dec 27, 2018

Replacing most of your fat with MCT oil will help create a small caloric deficit that can assist in weight loss, but is it worth it? Tune in for my answer.

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.”

Dec 25, 2018

GABA and glycine supplements should both have a calming effect, helping to reduce anxiety and make you sleep better.

But some people have asked me, what if they do the opposite? What if they cause anxiety and wake you up at night? Tune in for my answer.

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.”

Here are links to things mentioned in the episode:

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

The specific comment addressed in this episode: https://chrismasterjohnphd.com/2018/10/11/dont-use-niacin-buffer-excess-methyl-groups/#comment-47351

For *many* resources on glycine: https://chrismasterjohnphd.com/methylation

On GABA, 5 Ways to Help With Glutamate Sensitivity and Glutamate Dominance: https://chrismasterjohnphd.com/2018/06/14/5-ways-help-glutamate-sensitivity-glutamate-dominance/

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/

How to Manage Your Magnesium Status: https://chrismasterjohnphd.com/2018/08/23/manage-magnesium-status/

How to Manage Your Thiamin (Vitamin B1) Status: https://chrismasterjohnphd.com/2018/08/28/monitor-thiamin-vitamin-b1-status/

How to Manage Your Vitamin B6 Status:

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

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

DON’T Use Niacin to Buffer Excess Methyl Groups: https://chrismasterjohnphd.com/2018/10/11/dont-use-niacin-buffer-excess-methyl-groups/

 

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