High Intensity Health with Mike Mutzel, MS

Learn strategies to create an optimal morning and evening routine for fat loss, metabolic health and productivity with guest Aaron Alexander.

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Episode Time Stamps: 01:55 Get sun in your eyes within 20 minutes of waking to kickstart and entrain your circadian rhythm.

02:55 The ideal morning includes movement, grounding, and breathwork. You can change your state by altering the way that you breathe. Running is breathwork.

06:55 You can alter your blood pressure with 6 deep breaths.

08:10 Bowel movements help remove toxins, spent hormones, and other waste. Bowel movements are easier after breath work and movement. Your GI tract has a circadian rhythm.

14:52 Workout fasted or supplemented? Mike says – do what helps you have the best workout. Creating an oxygen debt and hypertrophy through exercise is more important than metabolic debt or stress. Women are more prone to overindulging in the post exercise window compared to men.

17:53 For fat burning, morning training would best have resistance training and some HIIT woven in.

20:20 Looking up into the early morning sun stimulates neurological tissue to induce an energizing feeling. Looking down suggest to your physiology that it is time to rest.

21:35 Scanning the horizon can support unwinding stress. Focused vision is more of an upregulation of your nervous system.

26:30 As with animals, we innately know how much sun to get, how much water to drink and more. How does it feel?

29:25 Space travel, out of gravity, causes rapid ageing. Bones lose density. You lose muscle mass. You gain fat. Astronaut’s resistance training reduces the deleterious effects of zero gravity.

31:00 Integrate fitness into who you are. Allow nature in. We compartmentalize healthy practices.

32:50 Moving your muscles through the day, tells your muscles that you are active, helping with blood sugar regulation, fat oxidation, and help move the lymphatic system.

34:30 Having strong relationships trumps all health factors.

36:25 People who have suicidal ideations, have accelerated biologic age compared to those who do not.

38:03 Negative perspectives on ageing when you are young are linked to about 2x the risk of cardiovascular disease and more, when you are in your 60s.

41:00 If you believe that a food is good for you, it will be better for you.

42:40 Cold exposure is part of an ideal morning. As you age, the intensity and rhythmicity and amplitude of your circadian rhythm is muted. Your body is coldest in the morning, so cold exposure in the morning amplifies this. Even a few second of cold shower works. Temperature is an important external cue.

44:50 Eat earlier, not within 3 hours of going to bed. This helps prevent weight gain and helps ensure better sleep.

45:50 Watching the sun set helps your circadian rhythm.

46:28 Avoid light over 50 lux within the 90 minutes before bed. You can order a light meter or use an app on your phone. Seconds of exposure to brighter light can suppress the amount of melatonin you release in your brain.

48:03 Full spectrum rays of the sun penetrating the eyes can change the shape and structure of the eye.

50:30 Reduce your exposure to endocrine disrupting chemicals. Avoid anything with a fragrance. Filter your water. Atrazine, used in agriculture, is linked to gender dysphoria, and feminizing of males. Chemical sources are water, chemicals, skin products, household products, and flame retardants. Open your windows. Dust your house regularly.

59:15 Cellphones close to lymphatic tissue in the breast or groin is linked with increased prevalence of cancer.

01:00:05 Light Before Bed: Wear blue light blocking glasses before bed. A walk after a meal stimulates digestion and mitigates the rise in glucose. Ensure that your bedroom is dark and cold. In the hour and minutes before bed, keep your lux to under 5.

01:02:20 Spending time on the ground in various postures, as your ancestors did, is a natural tuning mechanism for your body. The rough hard ground is a form of myofascial release. Get up and down.

01:09:30 Position on a toilet does not promote a healthy bowel movement. In a deep squat, the anal-rectal angle opens.

01:15:10 Get hot before bed. Do sauna or take a hot bath so you cool down before bed.

01:16:03 How you breathe during sleep influences the quality of your sleep. Mouth tape during sleep. Do it before bed to get used to it during sleep.

Let’s review the long known law of declining virulence which describes how viruses and parasites evolve to become less virulent over time as they infect more hosts.

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Two new studies find majority of C*VID-19 hospitalizations and deaths were preventable, Ketogenic diet changes LDL-C in women and Breath Work updates. 

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New research highlights connections with autophagy and a major driver of aging, known as senescence. In today’s show we unpack these details and practical applications as it relates to longevity, fasting and exercise.

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Dr. Ben Lynch discusses more about histamine, gut health and why gallbladder issues are so common and tips to optimize. We also look at gene testing and why considering clusters of interrelated genes and their associated networks instead of myopically focusing on one good or bad gene variant is much more useful for determining your health weaknesses and strengths.

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Key Takeaways:

06:23 Genetic testing identifies a potential susceptibility to health and mental health complications. It is one of many tools.
06:50 Dirty Genes book is full of quizzes which identifies genetic issues without doing genetic testing.
07:45 Lifestyle habits are passed down through generations, so issues may not be caused by genes.
08:35 Less than 5% of cancers are heritable. Only 1% of Parkinson’s is genetic.
09:25 Conventional medicine using pharmacological interventions are by force. Naturopathic and functional medicine is nurture and restorative, with an appreciation for the biochemical network.
10:50 Look at genes in a wholistic way. There are about 18,000 genes in our bodies.
12:10 A single variant is minuscule compared to the other 18,000 genes communicating. And there are many other variables that make studying a single variant complicated. For example, is the study subject sleeping in a hot or cold room, mouth breathing, has a sleep partner snoring, and loaded with stress? It appears as though epigenetics overrides the majority of other provocations.
13:40 You must look at the research with a wholistic view. Look at many studies.
14:35 You do not need genetic testing. Listen to how your body is feeling and give those areas in need more love, attention, and protection.
16:12 Some genes are highly influenced by epigenetics and others are not. Sometimes is it a matter of workload for the gene.
18:00 If you have the MTHFR variant, you are less likely to die from malaria. You may have a reduced ability to methylate folate, but methylfolate can be found in leafy green vegetables and animal livers.
20:40 At some point, mutated genes helped your ancestors survive. Our genes are adapting to our new environment, and we are passing this on to our kids.
23:20 Dr. Lynch had to choose 7 genes out of 18,000 for the book. He chose MTHFR because it effects the entire genome. Two glutathione genes were chosen because oxidative stress effects the entire genome.
24:00 CMT and MAOA were chosen for their impact upon brain function.
24:30 DAO works on histamine metabolism in the gut, which can cause leaky gut.
25:00 PEMT: Solid cell membranes create cell membranes and create storage for histamine and your neurotransmitters. This phosphatidyl choline synthesizing gene highly polymorphic.
26:45 Nitric oxide is important for emergent heart issues.
26:50 By focusing on supporting these 7 genes, you are positively influencing all of your genes.
28:45 Phosphatidyl choline keeps your bile from being thick and sludgy. You need 10 parts phosphatidyl choline to one part cholesterol to have your bile flow.
30:23 If you are an obese woman in your 40s and still fertile, you will struggle with a gallbladder issue, especially if you have a PEMT variant. The primary stone in the gallbladder is formed from cholesterol. It stems from fatty liver.
32:44 The phosphatidyl choline supplement is used to improve bile flow, but since it is a lipid, it cannot be fully absorbed to improve bile flow. With PEMT variant, reduce consumption of fats and reduce the workload on that gene.
33:45 Visceral manipulation is a near instant fix for bile flow. It is massage to compress your liver. You will have an amazing bowel movement. Support with herbs that stimulate bile flow and production, like glycine, taurine, bitter herbs, ginger, and artichoke. Then supplement with phosphatidyl choline.
36:00 There is data about bile acids and dysfunctional bile acid signatures in the brain and heart.
36:50 Bile has antimicrobial properties. Taking ox bile at meals to help with fat metabolization. Ox bile taken between meals gets into your small intestine to kill off overgrowth bacteria. Maybe take it with a little charcoal. Bacteria release gasses and compounds that cause issue when they die and break open. Binding these is important.
38:28 Acid reflux is bile coming through a leaky pyloric sphincter.
39:10 The StrateGene test for neurotransmitters looks at the reduction, transport, binding to the receptor and the synth...