Help support the podcast by becoming a patron on Patreon! Finally got a chance to sit down with Dr. Sam Madore of Weightloss207.com. This episode is perfect for Maine residents to listen to and hear his approach to wellness.By Emmy Liscord, MD and Peter Spiegel M.Ed

Please consider donating to our Patreon and support keeping the show free from advertisements: In this episode we chat with sleep consultant/coach Martha Lewis. Her website, https://www.thecompletesleepsolution.com/ is where she helps people combat some of the issues we all face when trying to rectify our sleep. It was a fun conversation and she ec…

Feasting What is “feasting”? The refeeding process after a deliberate period of not eating (fasting). What is “re-feeding syndrome” Refeeding syndrome has been defined as the “potentially fatal shifts in fluids and electrolytes that may occur individuals with prolonged malnutrition (mainly low phosphorus) Refeeding problems can happen once food is …

Mitochondrial Health E96 What is the mitochondria of the cell and why is it important? The “powerhouse of the cell”. Mitochondria are in each cell. The mitochondria take energy like glucose, fatty acids, amino acids and convert that into ATP (adenosine triphosphate) which then powers your cells Cells make up tissues, tissues make up organs, you are…

In this episode we chatted with Neurologist Dr. Don Dworek about lifestyle changes as related to headaches (including migraines!!). We were so thankful that he took the time out of his day to speak with us and hope you get as much from the conversation that we did.By Emmy Liscord, MD and Peter Spiegel M.Ed

Help support the podcast by becoming a patron on Patreon! Dr. Emory Liscord MD, and Dr. Samuel Madore DO present Grand Rounds on the topics of sleep and Time Restricted Feeding (TRE) as they relate to weight loss. The talk is titled: "Beyond the Basics: Further Considerations for Weight Loss"Help spread the word by sharing on social media and writi…

Help support the podcast by becoming a patron on Patreon! 5 Things: Restricting your eating window At least 14hrs restriction of NO FOOD (even if you’re healthy)If you have t2d / neurodegenerative disorders, obesity, then extend 1,2, or 3 disparate meals during your feeling window. Do NOT snack all day longEat during the daylight hours of the day n…

Help support the podcast by becoming a patron on Patreon! A great conversation with @doctorketoing (Instagram) Kristin Baier, MD who is a practicing family doc who works with patients using a low-carb approach to weight loss. The conversation ranged all over but there are so many great points she brings up. Really one of my favorite conversations I…

Become a Patron and support keeping the podcast free of advertisements by donating via Patreon Darryl Edwards is an innovator who wants you to play more! This might be my favorite interview that I've listened to or had the opportunity to take part in. Wow! You can find out more about Darryl and his mission at:www.primalplay.comFrom the Primal Play …

Please consider supporting the podcast on Patreon! Any amount is greatly appreciated Mike England of Procabulary and EnliftedHow we met at PaleoFX/quick intro to concept of Enlifted Session with Mike BledsoeChanging language around our intentions and goalsEnlifted athlete concept plus service to coaches.Pete signing up for class. This is the first …

We were so fortunate and grateful to be able to sit down for a few minutes with master trainer, Bert Massey, of Austin's Adapt.Fitness. This chat was one of my favorite conversations on health that I've had in a long while. If you are ever in Austin, you need to swing by the location and get a workout session in with Mr. Massey. You won't regret it…

The trouble with travel Early morningsLong daysBoredomTiredPoor food options in airportsMotion sickness (emmy)StressI deserve trap Observations this morning People watching. What do we see? ObesityLong lines at the Starbucks and dunkin donuts First thing people seem to be eating are bagels, orange juice, Diet Coke, sugared ice coffee, et al…. What …

Why are we revisiting it? Why do we sleep? Why is it important to understand the role sleep plays? Takes a third of our lives.Every species of animal does it Seems to have evolved with life itself Dr. Walker address sleep as it relates to cardiovascular disease, dementia, weight loss, fertility, and gain, immune system and cancer. 4 pillars of slee…

What is Decision Fatigue The more choices you make throughout the day, the harder each one becomes for your brain, Eventually your brain looks for shortcuts, act impulsively instead of expending the energy to first think through the consequences. do nothing. “Decision fatigue helps explain why ordinarily sensible people get angry at colleagues and …

Why? A Lot of misinformation out thereDisclaimer: whatever exercise you will do is the right exerciseWhat I discovered by necessity - EmmyThe benefit of injury! What Happens when you only do aerobic exercise? The human body is smart and adapts Studies with the Hazda The Hadza, or Hadzabe, are an indigenous ethnic group in north-central Tanzania, li…

Who needs to listen to this episode Everyone Why are we talking about this? It’s something we all have stress talking about (very few of us feel comfortable bringing it up with our loved ones)Equip us with the language and tools to use as we ageWe are all aging. We actually can’t get out of this predicament...So you can enjoy end of lifeSo you are …

An Overview of Fats (The Breakdown) Saturated Unsaturated MonounsaturatedPolyunsaturated (healthy in unadulterated forms)(essential fatty acid)(ratio) Omega 3Omega 6 Essential (we get way too many though)Are oxidized at high temps so you must eat them without heating Raw or nuts cooked at lower temps THIS IS WHAT VEGGIE OILS ARE Vegetable oils 100y…

Blue Zones – Places In the World Where People Live to 100 and Stay Healthy 1/5000 people in the US live to be 100 10% of longevity is due to genetics. 90% is due to our lifestyle Caveats before we get started In general many of these things are things we talk about BUTThese people do have have chronic disease to reverse (might not be enough)These a…

Please help us keep this podcast free! Become a supporter on Patreon by clicking here! Pete’s injured foot Why do injuries happen? Some common types of injury: Chronic vs. acute SprainsStrainsTendonitisbreaks/fracturesIllness What is the best way to treat a new injury? Talk about The Brave Athlete “Approach your recovery the same way you are approa…

Please help us keep this podcast free! Become a supporter on Patreon by clicking here! There is a pathway in the brain that promotes weight gain Orexigenic PathwayDecreases movement throughout the day (you don’t even notice it!)Increased appetite Stimulated by Ghrelin, cortisol (stress)Sleep deprivation And a pathway to promote weight loss Anorexig…

Please help us keep this podcast free! Become a supporter on Patreon by clicking here! Body Image episode Define “Body Image”: “The subjective picture or mental image of one’s own body”. The key here is that it is subjective. There is not objective way to view our own bodies. We can use objective measurements (height, weight, waist, et al…) but tho…

Things Pete Learned today..... Autophagy necessary to prevent cancer. https://www.nature.com/articles/s41586-019-0885-0?fbclid=IwAR38qMSbtdSORlt2xUDYrm6oRHmsvctKzxz2tXQ-fC33Qt20_F3fyrZ6PJ8 https://www.sciencedaily.com/releases/2019/01/190123131706.htm?fbclid=IwAR1rw8sGJWNNNxkj6nY5Ag_78UxmVwp0QFYcQBYkKA6LzDaT9tKxP3Wcl8U Question: If metabolically he…

What is Emotional Eating Eating when you are not hungry, often with underlying emotion as a causeNot always a bad thingI would say most do this on a daily basisMost people eat at times theCommon Emotions: stress, BOREDOM, sadness, happiness etc. Boredom Worth talking about We live in a society where we need to be occupied at all times (social media…

-----> Click here to support the podcast and keep it free! Support us via Patreon! Emmy -The adenovirus, one of the most widely studied viruses and causes very benign sxs is linked with obesity the virus DNA enters the adipocyte (fat cell) and increases the uptake of fat making it larger. It also causes increase (adipogenesis) in number of fat cell…

-----> Click here to support the podcast and keep it free! Support us via Patreon! What is Serotonin? Neurotransmitter (allows nerves to talk to each other). biological function is complex and multifaceted, modulating cognition, reward, learning, memory, and numerous physiological processes Produced in the GI tract primarily but also the brain (Hel…

-----> Click here to support the podcast and keep it free! Support us via Patreon!Acute: stimulates SNS, raise your defenses Chronic: Increase in cortisol stimulates neuropeptide (NPY) - hunger pathway (discuss)Increases insulin and leptin resistanceShifts white fat into visceral abdominal regionDecreases brown fat activation Brown fat is the fat o…

-----> Click here to support the podcast and keep it free! Support us via Patreon!Mini series on hormones. Thanks to our new Patreon supporter “Drew from Liverpool, England!”. Asked about dopamine and other hormones. We will get there! Inverse correlation between measures of obesity and testosterone levels. The larger the waist the lower your testo…

-----> Click here to support the podcast and keep it free! Support us via Patreon! Why are we talking about this? Tracey Crouch was just appointed the U.K.s minister of Loneliness. Loneliness is a huge growing public health issue in most developed countries ? of older Americans report feeling lonely and isolated This has long term health consequenc…

Click here ---->Help us keep this podcast free and ad-free! Support us with whatever you can on Patreon.After a hiatus for a few weeks we are back with the presentation of Grand Rounds that Dr. Madore and Dr. Liscord did on Dec 20, 2018. The audio isn't the greatest but the information contained in it, IS!…

Help us keep the podcast free of advertisements! Support us on Patreon by clicking here We will update the show notes with links to some of the studies mentioned in the show a little later tonight/tomorrow (scheduling, adulting, kids, et al...)By Emmy Liscord, MD and Peter Spiegel M.Ed

Help us keep the podcast free of advertisements! Support us on Patreon by clicking here Carol Dweck: Stanford professor, researcher coined the phrase and has been the lead researcher on the topic for the past 20+ years. “The thinking that intelligence and personality can be developed and are not immutably ingrained traits” Define Fixed Mindset: Kno…

Help us keep the podcast free of advertisements! Support us on Patreon by clicking here Today we revisit the topic of FAT and go down the rabbit hole of differentiating between the different kinds of fats and their health benefits and also their health concerns!By Emmy Liscord, MD and Peter Spiegel M.Ed

Help support us on Patreon by clicking here! Episode 67: The benefits of Resistance Training Why is resistance training recommended? If you have T2D - can reduce plasma glycosylated hemoglobin levels Increase muscle glycogen stores (this is important for anyone, not just people with T2D). More available “quick” energy. Think zombies chasing you and…

Support us on Patreon! Click here! Time Restricted Feeding - Looking back at the past year What is TRF or If? Why is it one of the most important lifestyle interventions for health? Insulin Autophagy Different kinds of TRE/Intermittent Fasting 16:8 (leangains) Martin Berkhan20:4 (warrior)OMAD5:2 (calorie restriction for 2 days)Fasting Mimicking Die…

Holidays can be trouble Starts around Halloween (leftover candy) Runs through the New Year Weekly holiday parties Daily treats at workFamily eventsLeft overs24 access to unhealthy foodAlcohol Hard to “stay on plan”. Seems like everyone is trying to convince you to have that donut or piece of cake. “You’ve been soooo good” People often are talking t…

Q1: If I am competing in an anaerobic fitness event (like Strongman), how should I fuel prior to and the day of the event? I typically train fasted, but wonder if my strength suffers a bit due to heavy weightlifting being so anaerobic… Still earlyBenefits: body composition, ketones may preserve muscle massDownside: takes longer to break up fat for …

Three doctors/researchers you should know about in the field of DementiaDr. Dale Bredesen wrote “The End of Alzheimers” Professor of Neurology Easton Laboratories for Neurodegenerative Disease Research David Geffen School of Medicine at UCLA Richard Isaacson, M.D: Director of the Alzheimer’s Prevention Clinic at Weill Cornell Medicine and New York-…

Emmy chats about her recent (yesterday) experience running a marathon after being compliant with a true ketogenic training plan.By Emmy Liscord, MD and Peter Spiegel M.Ed

Mindfulness What does mindfulness mean to Pete & Emmy IntentionalPresentInclusive One tool to improve daily mindfulness - Journaling What is it? The process of recording daily thoughts, feelings, activities, actions. Why do people do it? The process is shown to activate both left and right brain thinking (analytical and creative) at the same time. …

Gut Micro-Biome Taken from Lecture by Gerard Mullin, MD Johns Hopkins University School of Medicine for OMA 2018 conference in DC Disruptions in Gut Microbiome are linked to range of chronic conditions Certain strains of bacteria predispose you to diseases and you have less of the good stuff Child and Adult Obesity, Anxiety, Arthritis, Asthma, Auti…

Specialties coming together “Obesity is a neurobehavioral disorder not a character flaw”, it is disease or hormonal and metabolic dysfunction It is also at the center of most chronic diseases, thus why so many specialist were in attendance. Everyone recognizing we (the medical community) told people to do the wrong thing for decades. We have oursel…

Emmy is learning some really cool stuff while studying for her Obesity Medicine Boards....By Emmy Liscord, MD and Peter Spiegel M.Ed

Pete and Emmy chat about the reality that so many people trying to lose weight face... food addiction.By Emmy Liscord, MD and Peter Spiegel M.Ed

You can do any “healthy” diet poorly Nutrition is not religion A “poor healthy” diet will work for a while Because it is probably better then SADAt some point, you will hit a plateau in your goals (weight loss/health)All diets CAN be healthy or unhealthyNutrition is not ReligionA reminder that genetics may determine which diet works for us Ways tha…

GERD What are the symptoms? Pressure in chestNauseaWorse with eating or fasting What is Gastroesophageal reflux disease? (GE.R.D.) Stomach acid is needed for digestionStomach acid should ideally stay in the stomachWhen the lower esophageal sphincter relaxes, acid creeps up into the esophagusThe problem is NOT too much acidThe problem is acid in the…

Our very first guest on the podcast over a year ago, Paul Serafino (https://paulserafino.com/) joins Pete to discuss the importance of prioritization vs. accountability and other useful hacks for a busy, overwhelming work life. Paul is an innovator in the world of coaching for busy CEOs and executives. He helps those who need to be on top of their …

Check out work by Dr. Lustig who is a pediatric endocrinologist Book is called “Fat Chance” Another example of “A calorie is not a calorie”!! Calories affect your body differently Glucose vs Fructose Both carbohydrates Every cell burns glucose. You either get glucose from diet or you make it yourself from Gluconeogenesis (liver makes glucose). You …

I have seen a number of questions at various times regarding refueling during events. I wonder if anyone has used BHBs in this setting? Fat bombs? Electrolytes? I am training for a half marathon-8 mile has been my max run so far without so much as wAter. How do parents who are eating Keto/LCHF deal with their kids' eating patterns and choices, espe…

What's your IF routine? And how do you shake it up? Do you change it up by carb cycling? Longer fasts? Shorter fasts? What does Emmy Do?What does Pete Do?Define what fasting isDifferent types of fasts and why someone would want to do one vs. another. E.g OMAD constantly may not be good for weight loss but great for maintenance Weight loss vs cancer…

In this episode we chat about the past 50 episodes and our biggest takeaways from this journey of health. We each present our top 3-5 pearls of wisdom and how they have affected/changed our perspective on health.By Emmy Liscord, MD and Peter Spiegel M.Ed