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Mastering Nutrition

Hi, I'm Chris Masterjohn and I have a PhD in Nutritional Sciences. I am an entrepreneur in all things fitness, health, and nutrition. In this show I combine my scientific expertise with my out-of-the-box thinking to translate complex science into new, practical ideas that you can use to help yourself on your journey to vibrant health. This show will allow you to master the science of nutrition and apply it to your own life like a pro.
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Now displaying: 2018
Aug 16, 2018

Dry eyes? Poor night vision? Get sick often? Bumpy or flaky skin? You may need more vitamin A. In this video, I tell you how to figure that out, and what to do about it.

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. Everything you could ever need to know to optimize your nutrition, all in one place. Easier to find and use than ever before. Get your copy at https://chrismasterjohnphd.com/cheatsheet Use the code LITE5 to get $5 off.

Aug 14, 2018

Only 2% of Americans meet the official recommendations for potassium, yet potassium supplements carry risks that has led the FDA to strictly regulate the amount in one serving to be so small you would need to take 50 pills a day to meet the requirement. Here are my recommendations for using potassium citrate powder in a way that protects you from the risks and allows you to get the benefits of much larger amounts than found in the typical pills.

The potassium citrate powder discussed in the video can be found at https://chrismasterjohnphd.com/potassium. If you use my affiliate link, I will earn a small commission at no extra cost to you.

Please make sure to watch the video for proper use of the supplement and clear the decision with your doctor in case you have any conditions or are on any medications that impair your ability to handle potassium supplements.

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. Everything you could ever need to know to optimize your nutrition, all in one place. Easier to find and use than ever before. Get your copy at https://chrismasterjohnphd.com/cheatsheet Use the code LITE5 to get $5 off.

Aug 9, 2018

Calcium supplementation is controversial. Some people believe that supplements, but not calcium-rich foods, can increase the risk of heart disease. Here are my recommendations for calcium supplementation to make it as close to eating whole foods as possible.

The bone meal powder I use can be found at chrismasterjohnphd.com/calcium. If you use my affiliate link, I will earn a small commission at no extra cost to you.

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. Everything you could ever need to know to optimize your nutrition, all in one place. Easier to find and use than ever before. Get your copy at https://chrismasterjohnphd.com/cheatsheet Use the code LITE5 to get $5 off.

Aug 7, 2018

Do we really need to be taking fish oil?

For most people, it is better to use fish or pasture-raised egg yolks to get omega-3s. But there are specific reasons to use cod liver oil, fish oil, or krill oil. More details in the video!

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. Everything you could ever need to know to optimize your nutrition, all in one place. Easier to find and use than ever before. Get your copy at https://chrismasterjohnphd.com/cheatsheet Use the code LITE5 to get $5 off.

Aug 2, 2018

How do you put on muscle without risking gaining fat? You need the right workout, enough protein, and a gentle caloric surplus. Watch the video for more details!

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. Everything you could ever need to know to optimize your nutrition, all in one place. Easier to find and use than ever before. Get your copy at https://chrismasterjohnphd.com/cheatsheet Use the code LITE5 to get $5 off.

Jul 31, 2018

Here are seven ways to keep your blood sugar in control: vinegar; glycine, proper balance and eating order within your meals, walking after your meal, putting your carbs after exercise, managing your glycemic load per meal, and focusing on meals that have a low glycemic index for you personally.

The video covers these recommendations in more detail.

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. Everything you could ever need to know to optimize your nutrition, all in one place. Easier to find and use than ever before. Get your copy at https://chrismasterjohnphd.com/cheatsheet Use the code LITE5 to get $5 off.

Jul 26, 2018

Are you using niacin or nicotinamide riboside? If so, watch this video! These supplements can help you age more gracefully and give you more energy, but they can also hurt your liver, mess with your neurotransmitters and your mood, and even sap your energy.

In this video I discuss using a powder for better control over the dose, and how to match your niacin dose to a corresponding dose of trimethylglycine (TMG).

The nicotinamide riboside powder can be found at hpnsupplements.com.

The TMG can be found at https://chrismasterjohnphd.com/tmg.

If you use my affiliate link for the TMG, I will get a small commission at no extra cost to you, which will help support the free work

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. Everything you could ever need to know to optimize your nutrition, all in one place. Easier to find and use than ever before. Get your copy at https://chrismasterjohnphd.com/cheatsheet Use the code LITE5 to get $5 off.

Jul 24, 2018

One of the most powerful things you can do to evaluate whether your nutrition is on point is to track your vitamin and mineral status for a few days that are representative of your diet. Here’s how to do it with Cronometer, with specific recommendations for making it representative and accurate, and avoiding errors in data collection. Plus, you get to see my results for a day!

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. Everything you could ever need to know to optimize your nutrition, all in one place. Easier to find and use than ever before. Get your copy at https://chrismasterjohnphd.com/cheatsheet Use the code LITE5 to get $5 off.

Jul 19, 2018

In this video, I give you three different ways to get enough potassium. The first focuses on eating a lots of fruits and vegetables. The second focuses on a diet low in fat, moderate in grains, and devoid of refined foods. The third focuses on selecting vegetables with the highest amount of potassium per net carb for use in high-fat, low-carbohydrate or ketogenic diets.

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. Everything you could ever need to know to optimize your nutrition, all in one place. Easier to find and use than ever before. Get your copy at https://chrismasterjohnphd.com/cheatsheet Use the code LITE5 to get $5 off.

Jul 17, 2018

In this video, I give you three different ways to get enough potassium. The first focuses on eating a lots of fruits and vegetables. The second focuses on a diet low in fat, moderate in grains, and devoid of refined foods. The third focuses on selecting vegetables with the highest amount of potassium per net carb for use in high-fat, low-carbohydrate or ketogenic diets.

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. Everything you could ever need to know to optimize your nutrition, all in one place. Easier to find and use than ever before. Get your copy at https://chrismasterjohnphd.com/cheatsheet Use the code LITE5 to get $5 off.

Jun 14, 2018

If you have negative reactions to MSG, slowly cooked protein, pressure cooked protein, or fermented foods, you might have glutamate sensitivity. If you have a neurological or psychiatric condition (anxiety, sleep disorders, epilepsy are all examples), you might have glutamate dominance.

In a previous episode, I discussed the possibility that oxaloacetate supplementation could help. In this episode, I discuss five more things to try: GABA, glycine, vitamin B6, magnesium, and electrolytes (salt and potassium-rich foods).

Here is the older episode on oxaloacetate: https://chrismasterjohnphd.com/2017/05/11/oxaloacetate-supplements-help-glutamate-sensitivity/

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. Everything you could ever need to know to optimize your nutrition, all in one place. Easier to find and use than ever before. Get your copy at https://chrismasterjohnphd.com/cheatsheet

Jun 12, 2018

If you’re trying to get better sleep, should you be upping your carbs, or going keto?

Paradoxically, both of these strategies can help, but for different reasons. In this episode I cover why they can help, how to pick your strategy, and some ways you can gain some more freedom over which strategy to choose.

In this episode I mention the sleep recommendations that I put out last year. They can be found here: https://chrismasterjohnphd.com/sleep

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. Everything you could ever need to know to optimize your nutrition, all in one place. Easier to find and use than ever before. Get your copy at https://chrismasterjohnphd.com/cheatsheet

Jun 7, 2018

When you want to lose weight, you really want to lose fat, right? You’re not trying to turn into a wimpy twig with no muscle mass, are you?

If so, it’s important to design your weight loss strategy in a way that protects your muscle mass. If you don’t, your weight loss could be as much as half lean mass, and that’s not what you want.

The two most important strategies are the right type of exercise program and consuming enough protein. Avoiding weight loss that’s too rapid is another strategy that can help. In this episode, I provide the details about how to implement these strategies in the right way.

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. Everything you could ever need to know to optimize your nutrition, all in one place. Easier to find and use than ever before. Get your copy at https://chrismasterjohnphd.com/cheatsheet

Jun 5, 2018

Are you struggling to lose weight? Feel like you don’t have the willpower to make it happen?

Your emotional relationship with food and your environment could be hampering your ability to succeed. Knowing whether you are a moderator or a sustainer, knowing which of the “four tendencies” determine your relationship to inner and outer expectations, and identifying the emotional and psychological needs that you are meeting with food can all help you design a weight loss program that properly addresses your emotions and environment.

In this episode I discuss two quizzes made by Gretchen Rubin:

Moderator versus abstainer (more an article than a quiz: https://gretchenrubin.com/2012/05/quiz-are-you-an-abstainer-or-a-moderator/)

The Four Tendencies https://www.surveygizmo.com/s3/4232520/gretchenrubinfourtendenciesquiz

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. Everything you could ever need to know to optimize your nutrition, all in one place. Easier to find and use than ever before. Get your copy at https://chrismasterjohnphd.com/cheatsheet

May 31, 2018

Why should you bother spending time tracking calories or eating something so monotonous as “The Robot Diet” when there are plenty of dietary approaches out there that allow a variety of delicious foods, don’t require time spent tracking calories, and work for so many people?

These approaches are “the low-hanging fruit of weight loss.” Is there low-hanging fruit available to you? How do you know when you’ve picked it all? That’s what I answer in this episode.

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. Everything you could ever need to know to optimize your nutrition, all in one place. Easier to find and use than ever before. Get your copy at https://chrismasterjohnphd.com/cheatsheet

May 29, 2018

The most reliable way to lose weight is to track calories, but tracking calories is time consuming. With the Robot Diet, you can substitute consistency for tracking calories, and save tons of time. Eat like a robot to have the abs of a robot. Walk like a human, talk like a human, and act like a human, and no one will no where they came from.

Here are the two episodes I released last year on tracking calories:

https://chrismasterjohnphd.com/2017/05/02/reliable-way-lose-weight/

https://chrismasterjohnphd.com/2017/05/04/easiest-way-track-calories/

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. Everything you could ever need to know to optimize your nutrition, all in one place. Easier to find and use than ever before. Get your copy at https://chrismasterjohnphd.com/cheatsheet

May 23, 2018

In this episode, I interview Chris Kresser!

We discuss his new book, Unconventional Medicine, and everything he is doing over at the Kresser Institute, including his new health coach training program. Chris is changing the face of medicine with his new paradigm. Listen in to find out why I told him that in the 2020 presidential debates, I expect the candidates to be debating how many jobs Kresser created over the last four years.

You can buy his new book, Unconventional Medicine, on Amazon.

If you’re interested in becoming a health coach, or if you already are one and wish to undergo his new training to get his functional medicine perspective, you have up until June 3 to enroll. You can sign up here.

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. Everything you could ever need to know to optimize your nutrition, all in one place. Easier to find and use than ever before. Yours for only $30.

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!

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

00:37 Cliff Notes

11:46 Introduction

12:29 Alternative medicine’s critique of conventional medicine and what Chris Kresser has to add to that critique

15:41 Why hasn’t alternative medicine outcompeted conventional medicine?

18:42 The differences between alternative medicine, integrative medicine, and functional medicine

25:14 The functional medicine approach to headaches

27:03 The California Center for Functional Medicine’s intake process for new patients

34:32 Why taking medications to reduce fever might be a bad idea in most cases but can be helpful in some rare cases

37:27 How we can justify the costs of testing in functional medicine. Using type 2 diabetes as an example, investing $5,000 up front for one patient can save half a million dollars in the long run.

42:01 Who will end up paying for functional medicine?

47:38 What Chris Kresser is doing to spread the functional medicine approach to healthcare: his book Unconventional Medicine; the California Center for Functional Medicine; his program with the Berkeley Fire Department; and the Kresser Institute’s physician and health coach training programs.

52:53 Why doctors still need people skills

56:21 The importance of allied health providers, such as health coaches, nutritionists, and nurse practitioners, and how they can make longer appointments with physicians economically feasible

1:10:07 Advice for starting a career in functional medicine and deciding what degree to pursue

1:16:05 Advice for physicians who want to start practicing functional medicine

1:17:55 Who should read Unconventional Medicine and where to get it

 

 

Jan 23, 2018

Are mutations in your genes for the vitamin D receptor impacting your vitamin D requirements?

There are three common genetic variants, known as Taq1, Bsm1, and Fok1. They’ve been associated with the risk of certain diseases but no one has quite sorted out what they are actually doing. It’s possible they raise your need for vitamin D. Watch this video for my recommendations on what to do if you have them.

I recommend testing your VDR genes with StrateGene, which you can get here:

chrismasterjohnphd.com/strategene

For more information on how to get the StrateGene report, watch this video:

https://chrismasterjohnphd.com/2017/12/04/know-need-care-mthfr/

You may also enjoy these other two videos I made about vitamin D testing:

https://chrismasterjohnphd.com/2017/05/16/tell-difference-vitamin-d-calcium-deficiencies/

https://chrismasterjohnphd.com/2017/05/18/vitamin-d-normal-pth-high/

Jan 18, 2018

Can you get vitamin A from plant foods? It depends on your genes.

Listen to this podcast to learn how to figure out your BCO1 genetics and how this impacts your vitamin A requirement.

Vitamin A is found in the form of carotenoids in red, orange, yellow, and green vegetables, and in the form of retinol in animal foods, especially liver. BCO1 helps you convert the carotenoids to retinol, which is the form you need to have in your body to be healthy. Many of us have genetic impairments in BCO1. In fact, for genetic reasons alone, if you took 100 of us, half of us would make the conversion less than half as well as the other half. A quarter of us would have our ability to make the conversion slashed four-fold.

But it isn’t *all* about genetics. There are many other factors -- thyroid health, iron, protein, zinc, vitamin E, parasites, oxidative stress, heavy metals, polyunsaturated fats -- the list just goes on and on for the things that can affect this conversion. Knowing your genes is helpful, but only one piece of the puzzle.

Listen to the podcast for how I recommend handling this.

I recommend testing your BCO1 genes with StrateGene, which you can get here:

chrismasterjohnphd.com/strategene

For more information on how to get the StrateGene report, watch this video:

https://chrismasterjohnphd.com/2017/12/04/know-need-care-mthfr/

Jan 16, 2018

Do you have anxiety? Depression? Attention problems? Or are you worried about estrogen and cancer?

If so, listen to this podcast to learn about the role of your COMT genetics.

COMT metabolizes dopamine, estrogen, and various other things. Half of us have the genetic for intermediate activity. The other half of us are split evenly between high and low activity. When nutrition is optimal, this just leads to personality differences: with low COMT activity, you’re better at focusing, but tend to ruminate on things rather than letting them go; with high COMT activity, you rarely get stuck in a rut, but you just as rarely sit down to focus on one single thing. When nutrition is off, we can go to pathological extremes, whether it’s depression and anxiety on one hand, or attention deficit and hyperactivity on the other. Robust COMT activity is also needed to get rid of harmful forms of estrogen that contribute to cancer risk.

I recommend testing your COMT genes with StrateGene, which you can get here:

chrismasterjohnphd.com/strategene

For more information on how to get the StrateGene report, watch this video, the first of the three MTHFR videos:

https://chrismasterjohnphd.com/2017/12/04/know-need-care-mthfr/

Here are the two other MTHFR videos:

https://chrismasterjohnphd.com/2017/12/06/what-to-do-about-mthfr/

https://chrismasterjohnphd.com/2017/12/11/bloodwork-get-mthfr/

Jan 14, 2018

Today, January 14, is the *last day* to get 30% off your entire order by entering masterjohn as the promo code at checkout when you make purchases on paleovalley.com.

Thiamin, or vitamin B1, is central to both energy metabolism and antioxidant defense. While its deficiency causes many problems, out of all the B vitamins its deficiency is most neurological in nature, because energy metabolism of the brain becomes severely compromised, and because neurotransmitters derived from protein cannot be produced. In its most severe form, beriberi, it can cause loss of muscle control, twitching, muscles freezing into awkward positions, and seizures.

Carbohydrates require twice as much thiamin as fat. This means, on the one hand, that high-carbohydrate diets increase the need for thiamin, and on the other hand, that people who are deficient in thiamin may have neurological symptoms that resolve when they go on a low-carbohydrate, high-fat diet.

Thiamin is widely distributed in foods. Historically, diets high in refined grain produced beriberi, but now refined grains are enriched in thiamin, so its deficiency is rarely caused by diet. However, certain foods such as raw fish and moths that are eaten in some cultures contain thiamin antagonists, gastrointestinal microbes can degrade thiamin, and there are various environmental causes of thiamin deficiency, such the algae that grow in dead zones. As such, environmental exposure to thiamin antagonists may be a more common cause of thiamin deficiency than poor dietary intake.

Still, some foods are much higher in thiamin than most others, with whole grains, legumes, yeast, and red meat being among the best sources.

The show notes for this episode are available at chrismasterjohnphd.com/50.

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I wrote this to make everything you could possibly need to measure and manage your nutritional status all one click away. Get it now!

This episode is brought to you by Paleovalley. I use their beef sticks as a convenient yet nutritious snack. They are made from 100% grass-fed beef and preserved through traditional fermentation. The fermentation makes them more digestible and gives them a fresher mouthfeel and texture compared to most other meat snacks I’ve tried, which tend to be too dry for me to fully enjoy. They also have a grass-fed organ complex that contains a blend of liver, heart, kidney, and brain, all stuffed into gel caps for those who can’t bring themselves to eat these incredibly nutritious meats with a fork. Head to paleovalley.com and enter the promo code masterjohn at checkout for 30% off your order. This is a huge savings available for only a limited time. You can get 30% off everything on the site, ordering as much as you want, but only for the duration of the next three podcast episodes. Check it out now to make sure you get your discount!

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!

Jan 11, 2018

Do you have asthma? High blood pressure? Knowing your nitric oxide genes may help you find a solution.

In this episode we continue to look at the StrateGene report, this time focusing on the genes for endothelial nitric oxide synthase. Impairments in this enzyme can increase your risk of asthma or high blood pressure. If you have either of these conditions and impairments in the enzyme, then you may benefit from strategies aimed at increasing nitric oxide production. Ensuring adequate zinc and arginine are part of the strategy because they support the enzyme, but you also should consider strategies that get around the enzyme, such as foods and supplements that generate nitric oxide enzymatically. Watch the video to learn more!

I recommend testing your eNOS genes with StrateGene, which you can get here:

chrismasterjohnphd.com/strategene

For more information on how to get the StrateGene report, watch this video:

https://chrismasterjohnphd.com/2017/12/04/know-need-care-mthfr/

Here is a link to Neo40:

https://chrismasterjohnphd.com/neo40

Jan 9, 2018

You may have heard of MTHFR, but have you heard about MTRR? If you care about your vitamin B12 status, listen to this podcast to learn about it.

MTRR is an enzyme that helps you repair your vitamin B12 once it’s been damaged. You don’t need to use it a lot most of the time, so some of us, including me, have genetic variations that make it not work very well, yet we’re fine most of the time. But when you are exposed to new health challenges that increase the damage done to your B12, suddenly you may need to use the enzyme more than usual, and if you have genetic impairments in the enzyme you may suddenly become vulnerable to vitamin B12 deficiency.

I don’t recommend making a specific nutritional strategy around MTRR, but I do recommend you monitor your B12 status more proactively if you have genes that lower your MTRR activity.

I recommend testing your MTRR with StrateGene, which you can get here:

chrismasterjohnphd.com/strategene

For more information on how to get the StrateGene report, watch this video:

https://chrismasterjohnphd.com/2017/12/04/know-need-care-mthfr/

Jan 8, 2018

Glycine can you sleep, stabilize your blood sugar, improve your joint health, keep your skin beautiful, and do much more. It's a little amino acid with a big impact on your health.

This episode is a panel discussion between Dr. Chris Masterjohn, Alex Leaf of Examine.Com, and Vladimir Heiskanen, covering everything you need to know about glycine.

The best way to get glycine is from hydrolyzed collagen. Great Lakes offers the best balance of quality, transparency, and price. Vital Proteins, while more expensive, uses enzymatic digestions rather than heat to hydrolyze the collagen, and some people find that their digestion tolerates Vital Proteins but not other brands.

Some people respond better to pure glycine. For these cases I recommend Bulk Supplements pure glycine powder. It has the same sweetness as sugar and can be used as a sweetener.

You can view the show notes for this episode at chrismasterjohnphd.com/49.

This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. I wrote this to make everything you could possibly need to measure and manage your nutritional status all one click away. If you purchase it by Wednesday, January 9, you can turn in your proof of purchase at any point in the future while my consultations are available to get $30 back on a single consultation or $100 back on a Health and Wellness Package. Get it now!

This episode is brought to you by Paleovalley. I use their beef sticks as a convenient yet nutritious snack. They are made from 100% grass-fed beef and preserved through traditional fermentation. The fermentation makes them more digestible and gives them a fresher mouthfeel and texture compared to most other meat snacks I’ve tried, which tend to be too dry for me to fully enjoy. They also have a grass-fed organ complex that contains a blend of liver, heart, kidney, and brain, all stuffed into gel caps for those who can’t bring themselves to eat these incredibly nutritious meats with a fork. Head to paleovalley.com and enter the promo code masterjohn at checkout for 30% off your order. This is a huge savings available for only a limited time. You can get 30% off everything on the site, ordering as much as you want, but only for the duration of the next three podcast episodes. Check it out now to make sure you get your discount!

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!

Jan 4, 2018

Concerned about kidney stones? Here are ten things you can do to naturally protect yourself.

Believe it or not, calcium is protective. But there is far more. Listen to this podcast to learn all about it.

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