Episode 31 – The Top Functional Tests: What to Look For (Pt. 1) | Dr. Justin Marchegiani

Episode 31 – The Top Functional Tests: What to Look For (Pt. 1) | Dr. Justin Marchegiani

Dr. Justin Marchegiani is a licensed Chiropractor in the state of Texas, with postgraduate studies in the area of clinical nutrition, rehabilitative exercise, and functional medicine. With a holistic approach, Dr. Justin Marchegiani offers testing options such as the urine heavy metals test to help his patients improve their health, and prevent future issues by taking a proactive approach.

This is the first in a series of interviews with Dave Korsunsky, founder of Heads Up Health, where they’ll dive into the specific lab testing used in functional medicine: ex. the testing of heavy metals, organic acids and/or IgG antibodies.

In this episode, Dr. Justin Marchegiani reviews Dave’s heavy metals test (watch the forthcoming YouTube video) and talks about the dangers of mercury in our environment and how it can have detrimental effects when it builds up in our bodies. Though each person will need a customized approach to safely remove the heavy metals from the body, which can take some time, it is well worth the investment in your healthy future.

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This podcast is brought to you by Heads Up Health, a web app designed to help you centrally track all of your vital health data. Instantly synchronize your medical records, connect your favorite health devices and apps and use your data to optimize your health!

Click on the button below to start your free 30-day trial. Or, read on for more information about our latest podcast episode!

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In this podcast you’ll learn:

  • Dr. Justin Marchegiani’s introduction of why and how he uses functional tests to evaluate symptoms, systems and underlying stressors [1:50]
  • How Dr. Marchegiani helped inspire Dave to develop the Heads Up Health app [4:30]
  • About some of the tests that are very useful but not offered as standard labs by most doctors [6:00]
  • About the Doctors Data test for heavy metals, which is used to tell the tissue burden of heavy metals.This test uses DMPS to pull metals into the urine for testing, showing a better representation of what is stored in the body’s tissues, rather than a blood metals test that shows only for acute exposure to metals. The reason for running this for Dave was lowered WBC and lowered platelet counts, which could mean either an underlying viral infection or mercury being burdensome on the immune system [6:40]
  • Hear what Dr. Marchegiani recommended for Dave to address the things that came up on his Doctors Data heavy metals test [8:15]
  • How people get exposed to heavy metals, like bomb-making for example…or, more realistically dental amalgam fillings, thermometers, barometers, batteries, some Ayurvedic herbs (the cheap ones), fluoride, pesticides, fungicides, old coal burning methods that have gotten into fish, flu vaccines that are high in Thimerosal [8:56]
  • That Dr. Marchegiani doesn’t recommend heavy metal testing until the gut has really been cleaned up and supported because a large part of detox happens in the hepatobiliary system (liver-gallbladder), and GI tract. You don’t want to re-toxify yourself [11:05]
  • Why binders are important with heavy metal detox [11:45]
  • Why Dr. Marchegiani recommends doing the heavy metal testing for monitoring annually, especially if you’re on municipal water supply, and why you shouldn’t trust the water supply [11:55]
  • Top three things to help prevent heavy metal issues
    • #1 – “The solution to pollution is dilution!” [12:45]
    • #2 – Good access to an infrared sauna [13:06]
    • #3 – Really good access to, and digestion of, sulfur amino acids — animal proteins are the richest source, whey protein, organic green vegetables
  • Don’t expose yourself to the heavier sprayed pesticide-laden crops, and avoid mercury fillings and Thimerosal in the flu vaccine [13:25]
  • That having low glutathione levels makes it harder to excrete mercury, which can be tested for in an RBC glutathione test or an organic acids test, and can also inactivate lymphocytes or be immunosuppressive (Dave’s low WBC could be from this) [14:05]
  • How proactive Dr. Marchegiani is in running tests that might be helpful in uncovering potential issues [15:15]
  • That we want to look at the levels of mercury in the test, but also we have to look for the exposure or source of where it came from. We don’t always find an answer, but it could be from inorganic foods, for example [16:15]
  • Tips to reduce accumulation of mercury: [16:20]
    • Sweat a lot
    • Drink plenty of filtered, healthy, mineral-rich water
    • Eat organic foods
  • Consider lead-based paints as a factor in homes built before 1976 [16:55]
  • What symptoms people might see or diseases that might occur over years of exposure or burden in the body that haven’t actively been trying to reduce it [17:10]
    • An increased stimulator in autoimmune conditions
    • Neurological issues
    • Lack of physical endurance (mitochondrial suppressor)
    • Activation of the sympathetic nervous system – overtaxing the adrenals
    • Thyroid issues and other system dysfunction
  • The lethal dose of one for mercury, or the lethal dose of one for lead is the amount of that metal that is required to kill the first rat out of 100 fed the metal. If you combine the lethal dose for one of mercury with the lethal dose of one for lead, ZERO rats will survive. Metals have synergistic effects making them even more toxic when combined [18:30]
  • How to get this heavy metal test, which is around $150 with the DMPS, which Dr. Marchegiani recommends annually. If you know you’re exposed to these metals, then test more frequently or if you have a high level on your first test you’d want to test more frequently to monitor the progress of the protocol. You can order a test at www.justinhealth.com [19:45]
  • You can schedule a consult via Dr. Justin Marchegiani on his website from anywhere in the world. Or ask your own doctor about the functional tests [20:40]
  • IgG antibodies, and organic acids functional tests coming soon on the Heads Up Health podcast with Dr. Justin Marchegiani and Dave [21:00]

References

Topo Chico water

Heavy Metal test with DMPS

Dr. Justin Marchegiani

Our Partners:

Learn more about LEVL, a clinical-grade ketone breath meter, which measures your level of fat-burning and ketosis through a simple breath. Find out more at HeadsUpHealth.com/LEVL.

You can learn more about the Oura ring, a state of the art ring that can track sleep cycle analysis, activity, and recovery at HeadsUpHealth.com/Oura.

Learn more about Keto-Mojo, a highly accurate and affordable device for testing blood sugar and blood ketones. Check it out at HeadsUpHealth.com/Ketomojo.

All of these amazing products are integrated with Heads Up Health.

They all allow you to quantify your health in novel and powerful ways.

Thank you to our partners!

About Heads Up Health

Heads Up Health is a website designed to empower individuals who want to take a self-directed approach to managing their health. Instantly centralize your medical records, connect your favorite devices and apps (e.g., Oura, MyFitnessPal, Keto-Mojo, FitBit, Apple Health, MyMacros+, Withings and many more) and use your data to optimize your health.

Click on the button below to start your free 30-day trial now!

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Episode 30 – Spreading Low Carb Keto Awareness to Asia & Beyond | Kelly Tan Peterson of KETO EAST

Episode 30 – Spreading Low Carb Keto Awareness to Asia & Beyond | Kelly Tan Peterson of KETO EAST

Tired of your everyday keto recipes?  Kelly Tan Peterson is lighting the low carb keto world on fire with her new book KETO EAST, co-written with her husband Dr. Dan Peterson. Kelly shares low carb keto Asian recipes that “turn Asian classics into ketogenic favorites,” as Maria Emmerich noted in the blurb of Kelly’s cookbook. Give your taste buds a kick in the pants with all the flavor that Kelly brings to the table with low carb keto Asian food recipes that are not just delicious, but healthy too!

Originally from Singapore, Kelly Tan Peterson moved to the United States after meeting her husband Dr. Dan Peterson. She began eating a keto diet after seeing how he ate. She watched her own metabolic and weight issues resolve, quickly rebalancing her body and maintaining it while eating keto. What she missed, though, was her traditional diet from back home.

Deciding that she did not have to choose one type of food over the other, she found a way to bring her Asian culture into the keto world. This was a challenge she wanted to take on, not only to be able to eat her favorite meals, but also to bring the benefits of ketogenic eating to her friends and family back in Singapore. This began her journey into low-carb advocacy in the spirit of love to inspire those metabolically damaged in Asia to improve their health eating familiar food they loved. 

What began as a blog and recipe sharing has become a series of books – KETO EAST (already published) and two more to follow: KETO BAKED and KETO WEST. Keep your eye out for Kelly Tan Peterson — she’s spreading low carb keto awareness and delicious recipes — to Asia and beyond!

Listen in iTunes!

This podcast is brought to you by Heads Up Health, a web app designed to help you centrally track all of your vital health data. Instantly synchronize your medical records, connect your favorite health devices and apps and use your data to optimize your health!

Click on the button below to start your free 30-day trial. Or, read on for more information about our latest podcast episode!

START TRACKING!

In this podcast you’ll learn:

  • How Kelly Tan Peterson struggled with cholesterol, acidic stomach, and blood glucose before meeting her husband [3:15]
  • Why Kelly wondered how her husband, a doctor, could be eating such a high fat and low carb diet, let alone recommending it to his patients [3:30]
  • As she began eating a LCHF diet along with her husband, she realized that just by changing the way she eats, her symptoms improved. Now she has no weight issues at all as long as she avoids starch and sugar [4:05]
  • Why certain foods in her culture were problematic for her and how awareness is slowly growing in Singapore [5:15]
  • How she used social media to post what she ate and her new lifestyle, drawing curiosity from her friends [6:45]
  • Why it’s easy to eat out in Singapore, even if you’re eating low carb keto Asian food, simply by making swaps for carbs/starches [7:45]
  • How food in the Asian culture, like roast duck, crispy pork belly, roast chicken and plenty of vegetables, can fit within a low carb keto diet, just watch for hidden carbs like a glaze on meat [9:30]
  • Why it’s not hard to eat anywhere in the world and find something that would qualify as low carb/high fat [11:00]
  • How after spending the last six weeks traveling throughout Asia she realized that there was much less obesity when she was a child. Now, on yearly visits to Singapore, her observation is that even children are getting bigger, requiring larger uniforms [11:30]
  • How food in Singapore is getting sweeter now, seeing with each visit, more fast food and western food chains in Asian countries [13:10]
  • Why eating all of the typical popular foods can hijack your brain, perpetuating the problem of cravings, leading to food addictions [14:20]
  • Kelly realizes now that the longer she is off of carbs and sweets, she tastes so much more flavor in natural foods, while friends who eat a Standard American Diet cannot taste [16:00]
  • Why even after 9 years of eating keto, if hidden carbs are eaten, she’ll notice cravings for snacks and other foods due to the brain changes that occur [16:45]
  • About Kelly’s approach to keto Asian recipes and her cookbooks which are written in both English and Mandarin [18:20]
  • Kelly talks about how she’s adapted the low carb keto diet to her ethnic diet of noodles and rice dishes with shirataki noodles or cauliflower rice but using the same traditional methods of cooking those dishes to retain their flavor and depth [19:30]
  • Kelly gives an example of how she adapts Young Chow fried rice to keto while keeping the flavor people don’t want to lose [22:20]
  • Her book contains her personal story of her cultural background and how she was able to bring that into keto and adapt it, rather than give up all the foods she loves [24:30]
  • How she tests all the recipes with her blood glucose to make sure it doesn’t spike [25:30]
  • Why Kelly still occasionally tests her ketones and glucose. She tested more frequently when she first began the keto diet. Now she does it so she could relate how she feels to what her glucose levels are (e.g., water retention in her ankles)  [26:15]
  • How KETO BAKED will be her next book to release, which was born from watching her mom go through cancer while navigating a culture that is rich in higher carbs and how socializing always involves sharing foods [28:10]
  • How Kelly hopes that if she can interest people with a keto baking book, they can cut their carbs in half while still eating tasty food/treats, making the transition easier later if they want to do keto [30:15]
  • How her third book will be called KETO WEST: bringing in American and French meals with a touch of Asian flavor [32:00]
  • About the response she’s getting in Asia by sharing her story of how she feeds herself and her family [33:40]

References

KETO EAST Cookbook by Kelly Tan Peterson

Kelly Tan Peterson website: Cooking Inspired By Love

Kelly Tan Peterson YouTube Channel

Keto East West Facebook group

Keto BAKED Facebook group

Keto MARKET Facebook group

Our Partners:

Learn more about LEVL, a clinical-grade ketone breath meter, which measures your level of fat-burning and ketosis through a simple breath. Find out more at HeadsUpHealth.com/LEVL.

You can learn more about the Oura ring, a state of the art ring that can track sleep cycle analysis, activity, and recovery at HeadsUpHealth.com/Oura.

Learn more about Keto-Mojo, a highly accurate and affordable device for testing blood sugar and blood ketones. Check it out at HeadsUpHealth.com/Ketomojo.

All of these amazing products are integrated with Heads Up Health.

They all allow you to quantify your health in novel and powerful ways.

Thank you to our partners!

About Heads Up Health

Heads Up Health is a website designed to empower individuals who want to take a self-directed approach to managing their health. Instantly centralize your medical records, connect your favorite devices and apps (e.g., Oura, MyFitnessPal, Keto-Mojo, FitBit, Apple Health, MyMacros+, Withings and many more) and use your data to optimize your health.

Click on the button below to start your free 30-day trial now!

START TRACKING!

Episode 29 – More Than a Calorie Counter: How Cronometer is Transforming Health

Episode 29 – More Than a Calorie Counter: How Cronometer is Transforming Health

If you’re trying to accomplish anything significant with your diet, using a nutrient tracker app is definitely helpful. But what’s the point of doing all that tracking if you’re not even sure if the info is accurate? Aaron Davidson, founder of Cronometer, the best nutrient tracker app out there for accuracy, has taken a part-time hobby and turned it into a full-time business. Now he’s transforming the health of those using his app, regardless of what diet they’re following. Not only does this nutrient tracker app track macros, but it also tracks micronutrients — all of those trace nutrients that can set you up for illness if not met long term!

Tracking with Cronometer can help you meet your dietary goals. Whether you’re a new keto dieter trying to make sure your carbs are low enough, or a vegetarian wanting to prove to your family that you’re getting enough protein in your diet.

What makes Cronometer stand out as a nutrient tracker app from all the others is that Aaron Davidson and his team spend a lot of time, money and effort on making sure their database is accurate. They do this by having professionals enter data to check for accuracy rather than relying on users to populate data. They also enter all of the data for the micronutrients for those of you on a therapeutic diet needing more specific details like zinc, vitamin B12, selenium, and more.

Listen in iTunes!

This podcast is brought to you by Heads Up Health, a web app designed to help you centrally track all of your vital health data. Instantly synchronize your medical records, connect your favorite health devices and apps and use your data to optimize your health!

Click on the button below to start your free 30-day trial. Or, read on for more information about our latest podcast episode!

START TRACKING!

In this podcast you’ll learn:

  • That the trick to caloric restriction over the long term, while still getting good nutrients, is to track what you’re eating with a nutrient tracker app [6:20]
  • How what Aaron Davidson started as an offline standalone product (built in a weekend out of personal necessity, and initially given away for years) turned into the Cronometer so many love and use today [7:00]
  • Where the name Cronometer came from. (CRONometer = Caloric Restriction with Optimal Nutrition + meter to indicate nutrient density in your diet!)  [8:10]
  • More on the origin of Cronometer and Aaron Davidson’s story from Ireland to Canada. When the free use version of Cronometer started feeling like a job (people were emailing daily with questions), Aaron turned it into a full-time business, making his nutrient tracker app web-based and mobile [8:30]
  • The parallels between Dave Korsunksy’s story of building Heads Up Health and Aaron Davidson’s build of Cronometer [10:15]
  • How Dave had a difficult time getting his ketones above 0.5 mmol/L without tracking his data, and the reasons why he built Heads Up Health for others to track their health — to see what inputs made a difference for them [12:15]
  • If you want to build something for a unique audience like Dave and Aaron have done with their health apps, DO IT!  There are other weirdos out there like you that will want it too! (Find your weirdos!) [12:55]
  • Though Cronometer has grown a lot in the last couple of years, initially Aaron still had to take another day job [15:30]
  • In 2016 Aaron hired his first employees; by 2017 he went full time himself. Now he has about 17 employees and 11 in the office (who have chair lift meetings in their ski town of Revelstoke!) [17:30]
  • Why Cronometer is considered a best nutrient tracker app above others. Their high standards and commitment to making sure their nutrient database is the best, keeping up on the nutrition data, having larger amounts of micronutrients than any other nutrient tracker app. [19:50]
  • How the Cronometer database is put together by experts, not entered by users. (This means it may get entered a little slower, but it’s going to be more accurate and reliable. In fact, there’s a whole team around data curation staying on top of the database.) [20:40]
  • A little about micronutrients and reasons why you would want to track them to transform your health: [23:00]
    • You’re taking supplements and want to know if you’re getting enough in your diet. Or maybe you don’t need a supplement anymore?
    • You’re a cancer patient (or caring for one) wanting to know you’re getting what you need at therapeutic levels
    • Mental health
    • Keto dieters tracking electrolytes
    • Vegans making sure they’re getting their protein
    • Vegetarians making sure they’re getting their B12
    • Genetic mutations that cause you to not absorb typical micronutrients and you need to take in more
    • And many more reasons…
  • How Cronometer and Heads Up Health have integrated and now synchronize between the two apps [26:00]
  • Learn how a two-way sync with blood sugar and ketones may be in the future between Heads Up Health and Cronometer! [26:50]
  • How you can input blood test info in Cronometer, which is useful to see how your nutrient intake is affecting your lab values over time [27:30]
  • Why even though the biggest users of Cronometer are those following a keto, vegan, or raw food diet, as well those using it for weight loss, any dietary approach works with this nutrient tracker app  [30:00]
  • How researchers are utilizing Cronometer for diet research [31:10]
  • Why Dr. Mercola prefers Cronometer as a nutrient tracker app and how the Cronometer team customized it for him [32:45]

References

Cronometer

The Methuselah Foundation

Our Partners:

Learn more about LEVL, a clinical-grade ketone breath meter, which measures your level of fat-burning and ketosis through a simple breath. Find out more at HeadsUpHealth.com/LEVL.

You can learn more about the Oura ring, a state of the art ring that can track sleep cycle analysis, activity, and recovery at HeadsUpHealth.com/Oura.

Learn more about Keto-Mojo, a highly accurate and affordable device for testing blood sugar and blood ketones. Check it out at HeadsUpHealth.com/Ketomojo.

All of these amazing products are integrated with Heads Up Health.

They all allow you to quantify your health in novel and powerful ways.

Thank you to our partners!

About Heads Up Health

Heads Up Health is a website designed to empower individuals who want to take a self-directed approach to managing their health. Instantly centralize your medical records, connect your favorite devices and apps (e.g., Oura, MyFitnessPal, Keto-Mojo, FitBit, Apple Health, MyMacros+, Withings and many more) and use your data to optimize your health.

Click on the button below to start your free 30-day trial now!

START TRACKING!

Episode 28 – Vivica Menegaz on Keto Paleo, Carnivore, Fried Brains, and How to Test Blood Sugar

Episode 28 – Vivica Menegaz on Keto Paleo, Carnivore, Fried Brains, and How to Test Blood Sugar

The creator of “The Healing Foods Method,” Vivica Menegaz of The Nourished Caveman is a keto paleo nutritionist, cookbook author, and blogger. Originally a native of Italy, she grew up eating a nutrient-dense and local diet full of wonderful healing foods like organ meats in her keto or carnivore diet.  After spending years as a food photographer for magazines such as Bon Appetit and Vanity Fair, Vivica was given an opportunity to train with Dr. Deborah Penner from Chico, California in nutrition clinical practice. 

After working with Dr. Penner, Vivica branched out on her own and was eating a paleo type diet until she suddenly began gaining extra weight that seemed unusual. Upon further investigation, she realized she was pre-diabetic. This led her to blending the paleo diet with a ketogenic approach that brought about great results in her weight, blood sugar and more.

Vivica now works with women to help them reverse their own metabolic issues, lose weight and balance their hormones with her program: “The Healing Foods Method.” As Vivica provides custom instruction and one-on-one attention, only five women are accepted per month, where they can begin learning how to test their blood sugar and ketones, and more, to see their progress.

You can find Vivica on her website The Nourished Caveman and blog which combines ancestral diets with the wisdom of nutrition pioneers: Weston A Price, Dr. Royal Lee, Dr. Pottenger and more. She can also be found on Facebook, Instagram and on her YouTube Channel.

Listen in iTunes!

This podcast is brought to you by Heads Up Health, a web app designed to help you centrally track all of your vital health data. Instantly synchronize your medical records, connect your favorite health devices and apps and use your data to optimize your health!

Click on the button below to start your free 30-day trial. Or, read on for more information about our latest podcast episode!

START TRACKING!

In this podcast you’ll learn:

  • About Vivica’s past work in photography after attending The Center for Design in Pasadena and how she got into food photography [4:10]
  • That she grew up in Italy, eating locally, and later traveled to Japan just to enjoy the food [5:40]
  • That she never had a metabolic issue until recently and was never drawn to the starchy carbs or sweets, but rather preferred meats, veggies and organ meats like fried brains and liver [6:30]
  • How she views nutrient-dense organ meats like fried brains — the taste of childhood! [7:15]
  • That she started cooking at age 7 [8:00]
  • Born and raised in Italy, she moved to the United States at age 23 and has been here for more than 25 years [8:30]
  • About her transition to working with individuals in clinical practice, starting with raw food [9.10]
  • How she had major gallbladder attacks at age 27 but didn’t have it removed. She was having attacks 1-2 times a week and both her mom and grandma had theirs removed, but she refused to let them take hers [9:45]
  • How her chiropractor helped her with food and nutrition, supplements and adjustments to overcome the gallbladder issues [10:05]
  • How Vivica began working for Dr. Deborah Penner, her chiropractor in Chico, who later became her friend and mentor, pushing her to begin studying nutrition, working together for four years in clinical practice [10:35]
  • How she branched out on her own and now takes a keto paleo approach, blending the two diets together. Although the paleo diet supported her gallbladder, the discovery of pre-diabetes and sudden 30 lb weight gain led her to finding keto. [12:10]
  • About how monitoring your blood glucose can prevent a diagnosis of diabetes by just being aware of how foods are affecting your blood sugar [14:15]
  • That graphing your blood sugar readings show you a whole different perspective than a single fasting blood draw [16:45]
  • That she asks her clients to test 7 times a day and keep a food journal to see real-time feedback on their food and what it’s doing in their bodies as they learn how to test blood sugar [17:00]
  • That testing and macros are training wheels for understanding how to eat, but you will eventually understand when you’re in ketosis by how you feel [21:00]
  • About keto-adaptation, testing for ketosis with both blood sugar and ketones to keep you on track, and why avoiding cheat days is important for becoming really keto-adapted [22:30]
  • Are they food sensitivities or are they just foods that aren’t paleo? [26:30]
  • Dave compares white bread to cocaine in its addictiveness [27:00]
  • That carbs ups aren’t necessarily bad, but you don’t have to eat a donut to do one or stop eating the high-quality foods either! [30:00]
  • About food shaming and peer pressure and how we navigate it [31:40] 
  • About the layers and steps to healing based on where you are and what you want to do. This can be based on your family situation, psychology etc. [35:10]
  • About her experiment with going carnivore for a week and how she was in the highest ketosis she’s ever been in [36:23]
  • How she had cravings for some things come up while doing carnivore and attributes it to another layer of keto-adaptation and gut microbiome recalibration [41:00]
  • That she gained weight and then when she started working out she lost 5 lbs without trying [44:40]
  • “If you don’t take time for your health today, you’ll have to take time for your illness tomorrow.” — Dr. Bruce Bond [48:00]

References

Dr. Deborah Penner

Zsófia Clemens, PhD

Food Shaming Blog Post by Vivica Menegaz

Our Partners:

Learn more about LEVL, a clinical-grade ketone breath meter, which measures your level of fat-burning and ketosis through a simple breath. Find out more at HeadsUpHealth.com/LEVL.

You can learn more about the Oura ring, a state of the art ring that can track sleep cycle analysis, activity, and recovery at HeadsUpHealth.com/Oura.

Learn more about Keto-Mojo, a highly accurate and affordable device for testing blood sugar and blood ketones. Check it out at HeadsUpHealth.com/Ketomojo.

All of these amazing products are integrated with Heads Up Health.

They all allow you to quantify your health in novel and powerful ways.

Thank you to our partners!

About Heads Up Health

Heads Up Health is a website designed to empower individuals who want to take a self-directed approach to managing their health. Instantly centralize your medical records, connect your favorite devices and apps (e.g., Oura, MyFitnessPal, Keto-Mojo, FitBit, Apple Health, MyMacros+, Withings and many more) and use your data to optimize your health.

Click on the button below to start your free 30-day trial now!

START TRACKING!

Episode 27 – 10 Longevity Lessons to Extend Your Health Span | Peter Bowes

Episode 27 – 10 Longevity Lessons to Extend Your Health Span | Peter Bowes

Peter Bowes is a reporter for the BBC and the host of the podcast LLAMA (Live Long And Master Aging). Through his podcast, he has interviewed both professionals studying human longevity as well as everyday people, including centenarians, to find out what drives them and keeps them living to a ripe old age.

What does your health span have to do with your quality of life? What’s the difference between health span and life span when it comes to human longevity?  What is a long life worth if you’re riddled with disease by the time you achieve it? These are the questions Peter asks.

In this podcast, you’ll hear Peter Bowes share with Dave Korsunsky the top 10 longevity lessons he has compiled through his research and podcast interviews so that you, too, can get to live your best and healthiest life — and master aging!

Listen in iTunes!

This podcast is brought to you by Heads Up Health, a web app designed to help you centrally track all of your vital health data. Instantly synchronize your medical records, connect your favorite health devices and apps and use your data to optimize your health!

Click on the button below to start your free 30-day trial. Or, read on for more information about our latest podcast episode!

START TRACKING!

In this podcast you’ll learn:

  • How metrics tracked over time allow you to see trends for longevity [5:11]
  • Peter discusses ten items that are important to track for longevity [6:25]
  • Lesson One – Simplicity is Good. What you feel from clutter surrounding you physically to how you organize your life alters how you make other decisions. Chaos in your life can lead you to overeat or distract yourself with other things. (Think twice before clicking buy online: “Do I really need it?”)  [7:05]
  • Lesson Two – Be Precise. Precision in the things that we’re doing such as keeping focus with Intermittent Fasting – ex. do you do it daily, weekly, monthly? [13:00]
  • Lesson Three – Fasting is Good for Us. (Disclaimer: you should check with your provider to see if it’s right for you right now.) [15:45]
  • How the different types of fasting affect you and how only through tracking your data can you see which way is best for you right now. [17:13]
  • Lesson Four – Stop Eating at 6 pm. Peter talks about Satchin Panda’s work regarding the circadian rhythm. [20:00]
  • How rising with the sun and winding down with the sun setting, and eating your last meal at 6 pm can help you get to sleep and stay asleep better. [21:00]
  • About how the Oura ring can track when you reach your lowest resting heart rate in the night to help you figure out what is working for you regarding the last meal of the day and more [22:00]
  • About N=1 Experiments and how they are really beneficial; as you share with your friends who are doing the same things, you’ll start to see patterns that are more universal [23:20]
  • Lesson Five – Never Stop Having a Project. Keep doing what you love whether you get paid for it or not. (Ex. Megastar Herb Albert is still working well into his early 80’s as a sculptor, artist, painter, and musician.)[24:25]
  • Lesson Six – Keep Moving Every Day, Every Hour. There is no reason why you can’t do that in any job. Just get up every hour and walk around for a few minutes [27:57]
  • To get moving, park further away from the place you’re going and take the stairs if you’re able to. Walk around the building before going into it and you’ll get your steps in every day. Take the long way there! [31:45]
  • How Dave noticed that being in a metropolitan area he got more exercise when everything was within a 6 block radius, versus living somewhere where things were further apart and more driving was required [33:15]
  • That being active isn’t about weight loss per se, but about the movement that benefits your muscles, cardiovascular system, mood and more.  You don’t need a device to achieve that, but tracking it can motivate you to keep consistent [34:00]
  • Lesson Seven – Moderation is Not Everything. But what does moderation actually mean? “Moderation is that word you use when you don’t want to push yourself to the limit” – Joe De Sena. It doesn’t really mean anything. Do it precisely, not wishy-washy. Go all in! [35:40]
  • Play the game of life full out. Some days are good, some days aren’t. [37:00]
  • Lesson Eight – Enduring Discomfort is Good for You. Take a cold shower instead of a hot shower, and you’ll feel great coming out of it. Everything is appreciated more when it’s infrequent [37:45]
  • The good will feel so much better after you’ve endured some discomfort regularly like a cold shower vs hot or really healthy food vs. a very occasional treat. It will be so much better than if you had access to that treat every day [40:30]
  • Lesson Nine – Eat Clean, Eat Simply. Choose clean vegetables; homegrown is great! The appreciation of freshly harvested food is so beneficial. Appreciate food and eat simply. You don’t need gourmet food to lead a good life. [41:45]
  • Lesson Ten – Simplicity is Good. – How you run your life/day/mind and environment (decluttering).
  • About the reward circuits of hyper-palatable foods of modern culture [44:00]
  • The number one reason that people want to be able to live to a long age? They want to do it for their children and their grandchildren. Family and connectivity and sharing wisdom is the main reason for wanting to live to an old age with a high quality of life. What’s yours? [46:09]
  • Extending life is important to share the wisdom that is gained in a life well lived [49:45]

References

Valter Longo 

The Circadian Code by Satchin Panda

Dr. Felice Gersh on fasting

Joe De Sena

Cold water immersion video of Dr. Limansky and Dave Korsunsky

Wired to Eat by Robb Wolf

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