Keto diet, HRV, and tracking bodybuilding recovery with Thomas DeLauer

Keto diet, HRV, and tracking bodybuilding recovery with Thomas DeLauer

Having grown up an athlete, Thomas DeLauer quickly found that without the intense exercise, his then-current way of eating lead him to gain 100 pounds. Deciding that he wanted a different life, he was introduced to the keto diet though forward-thinking physicians and decided to try it for himself.  

He lost the weight, got super fit using bodybuilding and the keto diet, and has even been featured on the covers of several health and wellness magazines! Not only that, he started a whole new business helping other people to reduce their inflammation, lose weight and reclaim their health. 

Thomas DeLauer describes keto as a “gateway drug” to other fitness and wellness tracking and biohacking strategies, such as intermittent fasting, tracking HRV, heart rate, sleep, temperature and more. 

If you’re interested in bodybuilding without trashing your health, this episode is for you!

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This podcast is brought to you by Heads Up, a web and mobile 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:

  • About Thomas DeLauer and what brought him to where he is now – from teen athlete to 100 lbs overweight and back down again to transform into a bodybuilding keto influencer, fitness model, and nutrition and business performance coach [2:55]
  • As a physician recruiter right out of school, Thomas developed a lot of physician relationships with concierge docs who were really progressive thinking. In fact, this is where he first learned of the keto diet [3:50]
  • Merging his business background with his experience as an athlete and a drive for self-transformation led him to create his current business [6:50]
  • As an analytical thinker looking for something different, he discovered how much keto appeals to that because it’s more black and white and easier to control than overly simplistic “calories in calories out” approaches [9:15]
  • He views keto as a gateway drug to the Oura ring and sleep tracking, HRV, nutrition genome data, mouth taping, etc. to improving health and becoming a biohacker [12:10]
  • That for blood sugar support, keto can give you an opportunity and sense of hope of how to control what you’re doing regarding weight loss, etc [13:00]
  • How Thomas DeLauer tracks HRV with Oura and Whoop to see the big picture as another piece for overtraining or being under-recovered. Rather than believing overtraining to be the problem, he puts more emphasis on proper recovery as the key to improving health and fitness [14:45]
  • That heart rate variability takes it all into consideration, and assesses where you’re at now, and whether your under-recovered or not. It takes all the data and computes it, and it takes all the hard black and white part of trying to compute it in your head out of the equation of wondering if you worked out too hard today or didn’t recover enough. 
  • Thomas describes how HRV and proper recovery can support you in your training, and also how not being recovered can feel and affect you [17:00]
  • How alcohol and late meals can trash your HRV [18:20]
  • “Bodybuilders are pushing their bodies to the limits and they need to have these periods of taxation, but then follow it up with enough recovery time but bodybuilding culture teaches us that we need to be constantly pushing ourselves.  If we were tracking the data on it we would probably be having very poor HRV all the time. They think it’s the training that’s taking the weight off of them, but it’s the diet and the recovery time that ‘s taking the weight off of them. A bodybuilding cutting cycle could be cut in 3-4 weeks if you apply these principles” (of keto diet and recovery) [21:03]
  • “Only a small percentage of the bodybuilding community is tracking, but their outcome could be much different if tracking became more popular in this area.  Bodybuilders like Arnold Schwarzenegger, Franco Columbu, Frank Zane was much more in tune with their bodies and there was much more respect for the body, whereas today we are much more disconnected. We are out of touch, and it’s so difficult to get in touch with your body…it’s a meditative thing” [21:50]
  • Thomas talks about how out of touch we are with our bodies and how we can use the technology, which is ironically keeping us from being in touch with our bodies to our advantage. Using it, we can  get biofeedback on how we are recovering from our exercise routine and what our food is doing to our bodies [23:05]
  • Direct to consumer testing allows individuals to learn more about their own bodies.  Keto tends to open the door, and then intermittent fasting usually follows as it’s a natural step that easily flows from burning fat for fuel.  Following that usually is mitochondrial support like cryotherapy, HRV, photobiomodulation, redlight therapy, sun exposure, cold therapies, high sympathetic nervous system exposure in a controlled way [25:35]
  • How safe sun exposure has benefits and yet wearing sunscreen all the time blocks the benefits of vitamin D from the sun.  Covering up and limiting time in the sun is a more effective way to manage sun exposure safely than chemical sunscreens for average sun exposure [28:34] 
  • Why cryotherapy is great, but getting in cold water regularly can be really effective without the high cost of cryotherapy, and why regular exposure is better [32:15]
  • Breathwork and how it can be incorporated into meditation to master the mind-body connection [35:04]
  • Working with breath for performance, using breathing through your nose. Using box breathing, as a way to get out of the sympathetic response before doing a cold shower, and utilizing the breathing during a cold shower can really affect the changes in the autonomic nervous system [39:18]
  • Practicing belly breathing helps to reduce hiccoughs by strengthening the diaphragm [41:24]
  • Learn about the top metrics that Thomas DeLauer currently tracks [47:30]

References

Thomas DeLauer YouTube Channel

Thomas DeLauer website

Purathrive.com

PuraTHRIVE Curcumin Gold

PuraTHRIVE Turmeric Extract

PuraTHRIVE Keto Balance

Whoop

Oura Ring

Dry Farm Wines

The Oxygen Advantage

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.

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

Thank you to our partners!

About Heads Up Health

Heads Up is a web and mobile app 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!

Biostrap – Tracking Rest and Recovery

Biostrap – Tracking Rest and Recovery

After losing 80 pounds in two years, Sameer Sontakey of Biostrap refound health and sparked his interest in bringing a product to the market that allows the everyday user as well as sports athletes to track their rest and recovery metrics allowing them to biohack their way to better health. 

With a Bachelor's in Computer Science, Sameer Sontakey combined over a decade of experience in the software engineering industry with an interest in health and fitness to develop Biostrap from the ground up. 

Biostrap has reinvented data health tracking for the everyday user by creating an affordable, easy to use device that offers tracking of heart rate variability, sleep, heart rate, respiration rate, activity, steps, calories burned, SPO2, and pulse oximetry, and personalized insights.

“Respiratory rate is a really interesting metric that we should be paying more attention to more often. The lower the better —somewhere around 12 when sleeping. People with above 20 often have heart conditions.”

Sameer Sontakey

Using infrared technology to track rather than greenlight technology, it allows a deeper analysis than most products on the market.

Rather than focusing on how hard you’ve been going, Biostrap changes the focus to how well you rest and recover so you can keep improving your health.

Listen in iTunes!

This podcast is brought to you by Heads Up, 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 how the product was built from the ground up starting with how to move the data from the device to the servers and then built the tracking device. The secret sauce is the software that they own and created [3:07]
  • That the wrist-worn tracking device is similar to other wrist-worn devices, but it collects more data than other devices [4:20]
  • That Sameer Sontakey wanted to give everyone the same feeling of success he had through tracking to keep motivated [8:55]
  • How these tools have existed for a long time, but they are now being brought to healthcare to help you take charge of your health [10:40]
  • Exciting News! Heads Up are integrating Biostrap into the Heads Up API integration [11:05]
  • About the device and the types of sensors used. The clinical grade pulse oximeter uses a different wave-length IR spectrum which penetrates the skin a bit deeper in the arteries and provides more biometric data. Greenlight gets absorbed by your body but doesn’t penetrate deep enough to give the same data. Biostrap monitors the body when it’s at rest, which they believe says more about your body that it does when you're active. This shows how your body is going to perform under stress [12:30]
  • Biostrap provides baselining, taking a 5-day baseline to figure out where your normals are and then they monitor Sp02, HRV, resting HR and respiratory rate [14:30] 
  • “Respiratory rate is a really interesting metric that we should be paying more attention to more often. The lower the better, somewhere around 12 when sleeping. People with above 20 often have heart conditions.” — Sameer Sontakey [15:00]
  • How tracking your heart rate and respiratory rate through your sleep cycle can provide more data to your doctor or cardiologist that may be more useful than some blood tests that are standard. This could mean the difference between getting a diagnosis and missing one that could be critical [16:05]
  • How IR wavelength is different than green which is what is used in most commercial off the shelf devices. The photosensor captures what is reflected through IR but not with green, so we can get actual arterial information.  [17:15]
  • Why other companies don’t use IR in their sensors. Greenlight will get you in the ballpark for activity, however, Biostrap can track the resting and recovery data which can be more helpful to understand what added stressors may do to your body [18:30]
  • How you're recovered and how you sleep is the main focus of the Biostrap device as they really want to focus on how you rest and recover to indicate your resilience [19:28]
  • That a FitBit will give you a sleep score, but it won’t give you data from the entire night on your HRV or heart rate and sleep [20:15]
  • Why HRV is a primary focus for optimal health whether you’re a stay at home mom, entrepreneur, or a busy CEO [21:45]
  • How behavior change can be made harder by lack of sleep or low HRV, and how tracking these metrics and improving them can help you with things like avoiding sugar and making better decisions [22:40]
  • Why tracking HRV and understanding how to utilize it and even diving into 7-day HRV CV tracking [24:30]
  • Metrics tracked are pulse oximetry, SPO2, HRV, HR, steps, calories burned, with great data visualization and insights that are unique [25:30]
  • Screenshare of Dave’s data from his Biostrap tracking device [26:15]
  • Updated the dashboard recently and what you should focus on and maximize [26:40]
    • Activity - hourly movement, which is based on all movement and your goals
    • Sleep - Sleep and recovery can be correlated, but a great night of sleep doesn’t always equal great recovery and vice versa
    • Resting heart rate - The lowest heart rate through the nocturnal cycle, so you can compare what your lowest point is every night.  They measure every 2, 5, or 10 minutes based on your settings
    • Nocturnal HRV that is based on a linear fit model by figuring out what your wake up and sleep time HRV are and that gives you a slope, which provides a different reading that other devices, which also means it won’t match other devices exactly
    • Breathing rate - There are tools to improve your breathing rate, like breathwork, meditation, massage, hot tub, yin yoga, etc.
    • SPO2 - Looking at your nighttime SPO2. You don’t want to be below 95 on this one
  • You can compare your readings to other users to see where you stand and can use it to motivate making changes [34:45]
  • There are manual recording options [36:30]
  • Remote monitoring with authorization is useful for coaches, or family members that live in another area and you want to help them improve their health [36:55]
  • Creating an add on of self-experiments that you can do and monitor for two weeks to see how those habits change your metrics and body response. Taking biohacking and bringing it to everyone to make better behavioral decisions [39:00]
  • Why Sameer Santakey quit drinking all alcohol after seeing how even a half a beer affects his recovery [42:05]
  • How you make different changes based on your stage of life and your priorities and tracking your rest and recovery data with Biostrap can help you achieve what is happening in your body [42:30]

References

Biostrap

Chili Pad

Blackout curtains

Ambient white noise machines

Air purifier

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.

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

Thank you to our partners!

About Heads Up Health

Heads Up 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!

Dr. Darren Schmidt – Optimizing Your Health with Nutritional Healing

Dr. Darren Schmidt – Optimizing Your Health with Nutritional Healing

If you’ve been diagnosed with a chronic disease and have come up short on getting to the root cause with conventional medicine, then perhaps you’re looking in the wrong place.  Conventional medicine is great for acute injuries and infections, however, we must not overlook the aspect of nutritional healing through diet and targeted supplementation guided by functional testing as Dr. Darren Schmidt of The Nutritional Healing Center of Ann Arbor, MI offers in his practice.

Dr. Darren Schmidt has been a practicing chiropractor since 1997, who shifted his practice in 2005 to stop taking insurance to be able to help his patients more. Ironic, right? By letting go of the insurance restrictions and hoops to jump through, he was able to spend more time researching and better understand why his patients with chronic disease were not healing. He now spends time daily studying new information and links that are passed on through his patients.

In addition to running a full-time nutritional healing practice, he also runs The Good Fat Company and producing The Good Fat Bar and publishing a magazine Good Fat Life with Terry Duperon and Sherri Richards

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 Dr. Darren Schmidt’s initial visits include a diet assessment and a muscle testing biofeedback method to do a quick assessment of what is going on in the body [5:35]
  • That the muscle testing he uses to gives a quick assessment in about 5 minutes and then he uses conventional labs to explore more of what is going on in the body [6:20]
  • How a VLDL >19 can indicate too many carbs or too many carbs + fat in the diet [7:00]
  • That triglycerides drop down first in ketosis, and that LDL is like a bus shuttling the fat. In ketosis, the body is using fats for fuel and so you can lower a very high triglyceride level to really good levels with dietary changes like a low-carb/high-fat diet. The LDL might go up in ketosis but it doesn’t matter the same way it does on a Standard American Diet [8:15]
  • About the Minnesota Coronary Experiment involving 9000 people in a controlled institution in the 70s who lowered their fat intake and the LDL went down over the course of years but it did not change their rate of heart attacks or heart disease. It did, however, raise all rate mortality and cancer [8:50]
  • How Dr. Darren Schmidt takes the average person and gets them into ketosis using Cronometer with macro adjusting and weekly support, in the beginning, to help them navigate things like the “keto flu” [9:40]
  • Men will lose their belly fat and gain muscle but their body weight will remain the same on keto [13:03]
  • How you can calculate your own VLDL if it’s not included with your results by taking total cholesterol minus LDL minus HDL = VLDL [13:55]
  • How he uses functional testing like the GI MAP and Genova stool test with DNA testing, and how diet can affect microbiome diversity [15:50]
  • How people can have a virus, fungus and a parasite in the body at the same time, and that he takes a whole body approach looking at your whole “bio-burden” and then coming up with a plan to address them all for whole body healing [17:00]
  • How you have to be your own detective, and why it's only through tracking that you can see where things are going wrong and you have an opportunity to course correct before developing chronic disease [19:55]
  • That he wants patients to test ketones and glucose at the end of the day and see that glucose is coming down and ketones are going up using a Keto Mojo meter daily [23:15]
  • That 75% of kids between 14-19 have high insulin! [23:40]
  • How home testing for insulin would be the Holy Grail of at home testing, but we’re just not there yet in terms of technology to get that to market yet [23:50]
  • That functional testing on your own for glucose and insulin can empower you to make changes long before you’re actually given a chronic disease or diabetes diagnosis and put you in control of your health [25:00]
  • How Dr. Darren Schmidt also helps his patients support their bodies to function better through digestive support so that they can do a ketogenic diet and not have trouble digesting fats, etc. [26:10]
  • About how bad canola and other seed oils are for your health [27:15]
  • How Twitter poster Tucker Goodrich started improving his health by stopping seed oils, and how he talks about how China and India eat 70% of their calories from carbs which have stayed the same for decades. The big change for them over time was the introduction of seed oils which have skyrocketed diabesity, and heart disease rates, by getting rid of lard and coconut oil and replacing it with seed oils [28:00]
  • How eating a high-fat, low-carb diet can be great for your health but the quality of the fats can play a huge part in whether or not you’re actually promoting health [29:10]
  • How Nutrition Coalition Nina Teicholz is trying to get really good scientist on the panel to update food guidelines in 2020 [30:30]
  • About his company, The Good Fat Company created with a friend in the grocery industry. They created a bar that was high in fat and protein and low in carbs, and now they make the Good Fat Life Bar and publish Good Fat Life Magazine with Terry Duperon and Sherri Richards [30:55]
  • Clinical Pearl #1 from Dr. Darren Schmidt -
    • After he was diagnosed with black mold poisoning 3 years ago, he found the mechanism of chronic disease which was studied extensively from the 1840s to after WWII and it was forgotten after 1960, which he talks about extensively in his YouTube channel, but include:[32:42]
      • Pathogens
      • Toxins
      • Excess sugar consumption
    • Then address the mechanism of chronic disease and the symptoms that come from organ dysfunction. In his case the black mold caused heart pain, so he treated the heart and fed it and the muscles to get rid of the pain.
  • Clinical Pearl #2 - The importance of eating glands like liver, which you can take in pill form if you don’t like the idea of eating organ meats such as Heritage Glandulars or Ancestral Health
    • Glandulars can’t be taken every day for the rest of your life but must be cycled due to the hormonal component of the glands [35:55]
  • Toxins-heavy metal urine tests, Quicksilver Scientific has a test, chemical toxicity testing and then using something like Systemic Formulas detox box kits, or Cellcore Biosciences kits and retesting to make sure it’s cleared [36:30]
  • That it can take 2-5 years to get metals out and in some cases, he’s seen parasites  take a year and a half to clear [38:15]
  • Why biofeedback helps you develop an awareness of what is working and what is not by listening to your body more to optimize your health [39:12]
  • Clinical Pearl #3 - Fitness nutrition is human nutrition. The largest organ in the body is the muscles so you need to feed them properly. If your muscles are achy or cramping too much that means your whole physiology is off [40:45]
  • Clinical Pearl #4 - If your body is not taking in a particular nutrient, you can’t blame the food all the time, you have to look at your own physiology and what is not being supported [42:30]

References

Minnesota Coronary Experiment

The Nutritional Healing Center of Ann Arbor

Good Fat Life Magazine

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!

Talking Adrenal Fatigue and Circadian Rhythm with Dr. Joel Rosen

Talking Adrenal Fatigue and Circadian Rhythm with Dr. Joel Rosen

After realizing he was suffering from adrenal fatigue and finding a serious lack of practical, understandable, and legitimate information out there, Dr. Joel Rosen found his way to recovery and decided to help others who were suffering the same fate. In today's show, he shares how a dysregulated circadian rhythm can contribute to so many of the symptoms most everyone is suffering from today from fatigue to brain fog, insomnia, impatience, stress, and more, with the root cause being adrenal fatigue. Taking direction on an ailment from someone who has been there, especially with something like adrenal fatigue can be so supportive. Considering that mainstream medicine doesn’t even recognize it as a legitimate diagnosis, makes it harder to find practitioners who can support you in this little known, but very common energy problem known as adrenal fatigue. Dr. Joel Rosen runs a private practice in Florida focused around adrenal fatigue recovery, and is known not only as a functional medicine and health expert, but he’s also a data tracker as well.  He knows the importance of tracking the data to see what is working, and using that data to course correct when things are ‘off’.  You can find Dr. Joel Rosen on Instagram, YouTube, his Podcast The Truth About Adrenal Fatigue, and his website. Join Dave Korsunsky, Founder of Heads Up Health as he sits down with Dr. Joel Rosen and talks all things adrenal fatigue related in today’s episode. 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 Dr. Joel Rosen’s own experience with adrenal fatigue and how he was introduced to the term adrenal fatigue that would change the course of his professional career [3:40]
  • How saliva testing can reveal how your cortisol rhythm can get backward affecting sleep and energy production [5:10]
  • About the HPA - Axis and what it is [6:35]
  • That adrenal fatigue is not accepted by mainstream medicine as a legitimate diagnosis, which is why you may not have heard of it before [7:00]
  • What the ACTH Test shows and how its not useful in diagnosing adrenal fatigue which is different than adrenal failure [7:40]
  • The difference between a broken adrenal system vs. a broken energy production system [9:00]
  • How the body’s system of priorities change as the adrenal response lessens [10:30]
  • The HPA Axis is the brain's perception of the stress which is actually called the A-HPA Axis. The Amygdala -> Hypothalamus -> pituitary -> Adrenals and the negative feedback loop which tells the system to turn on and off as needed, and how with repeated stress, the system breaks down in it’s functioning [11:00]
  • About the thermostat analogy of the adrenals negative feedback loop functioning [12:02]
  • How finding the underlying issues that are stressing your body are key to recoveries, such as gut imbalances, and underlying infections, lifestyle changes, blood sugar regulation, spiritual support, nutrition [13:15]
  • Hans Selye in the 1960s identified the initial triad of things that happen to the adrenals as [15:00]
    • The adrenals hypertrophy or get bigger
    • Thymus gland gets smaller
    • Erosive ulcers/linings
  • How supporting spirituality can be a limiting factor when you’ve addressed the other pieces, and prevent healing. Healing adrenal fatigue is not a quick fix [16:00]
  • That it comes down to perception and you need awareness of that. “I am in control of that most important voice at the highest level” has to be your mindset to overcome it [18:10]
  • That high levels of cortisol for long periods of time messes up your front part of your brain affecting focus, concentration, sequential planning, moral behaviors, etc.[20:02]
  • A simple thing to help lower stress is starting a gratitude list daily [21:10]
  • Some of the simple things you can do to help a broken stress system are to reset your circadian rhythm by living with nature by waking with the sun and limit light exposure after dark [21:40]
  • About Dave’s routine for winding down at the end of the day to lower his own cortisol levels and maintaining the natural circadian rhythms that he starts an hour before bed [22:30]
  • How to reset your sleep by eating within a 12-hour window, finishing meals well before bedtime, meditating, getting light during the day, limiting light after dark, use your technology to track and make tweaks that are specific to you to find out what works for you [24:20]
  • What tests Dr. Joel Rosen suggests testing for gut problems to support adrenal fatigue, and how the Secretory IgA test can be an indicator for more testing in a saliva panel [27:50]
  • That low cholesterol is a red flag for an absorption issue. Low protein, albumin, globulin, BUN, chloride, enzymes, are all indications of protein absorption issues secondary to microbes [29:00]
  • GI MAP for DNA mapping can show more than some of the older GI tests, which may miss imbalances picked up in the GI MAP [30:00]
  • Start testing your blood sugar surrounding your meals to see if that could be affecting your adrenals [31:20]
  • Sleep tracking can also help you to realize what is actually happening in your body, and you can make changes in your lifestyle and get feedback on how well changes are working for you [31:47]
  • HRV measures your sympathetic response system.  The higher the heart rate variability the better your ability to adapt to stress [32:20]
  • Regarding meditation and why the goal is not just for your mind to go blank, but to shift into a rest and digest state [34:30]
  • That if you focus too hard on the data tracking it can be counteractive, so track but don’t obsess [36:30]
  • How your readiness score with the Oura ring or other tracking devices is really relative to you and your normal, and understanding how to interpret the data is really important to keep cortisol levels normal [37:50]

References

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!

 
Adventures in Biohacking with Quantified Bob (aka Bob Troia)

Adventures in Biohacking with Quantified Bob (aka Bob Troia)

Bob Troia, aka Quantified Bob, is the ultimate biohacker, tracking everything from weight, blood pressure - the usual things to glucose, hormones, HRV, effects of light therapy, and electric stimulation and more. On his blog, you’ll find his most popular post Mimicking the Fasting Mimicking Diet - My 5-day experiment which explains how he tricks his body into reproducing the effects of fasting while still eating!  How does one go about figuring out how this works? By testing, tracking, and understanding how to become the ultimate biohacker.

Bob describes himself as entrepreneur, biohacker, and self-quantification geek focused on the intersection of data-driven citizen science, health and wellness, human performance, longevity, and personal optimization. He offers consulting as well as coaching which you can learn more about through his website. You can also follow him on  Instagram, Twitter, Facebook, or Linkedin.

For those of you already tracking your health metrics through various devices, connect them easily to Heads Up Health to help you understand how to biohack your way to health in an increasingly unhealthy world.

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!

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In this podcast you’ll learn:

  • How Bob started by documenting on his site about 6 years ago what his own data was showing, and people began wanting to replicate his experiments (n=1) [4:55]
  • About his epic fails. Bob does a lot of research before doing any of his experiences but has ended up in the hospital just based on a lack of knowledge so use caution when doing your own experiments and research [10:00]
  • How he used light therapy- infrared ordered from China and shined lights (120 watts) on his head for 20 min (too long) and went to work. 30 minutes later and he blinked while reading an email and looked up to a completely garbled screen. Something was stimulated, up or down-regulated, but still not sure what exactly happened [11:03]
  • Can have minor burns etc. from some experiments with biohacking fails. One lesson learned the hard way - too much MCT oil = running to the bathroom [13:00]
  • He learned nootropics don’t work for him, but they can be highly effective for others. This is why tracking can be beneficial to figure out what works for you [13:45]
  • About the PoV device and how it works to stimulate the muscles to override what your body is doing from an injury pattern [14:15]
  • How photobiomodulation can be used for mitochondrial upcharge before a workout or as a recovery tool. There are lots of variation between devices and what the effects can be [15:45]
  • How things that stimulate mitochondrial health are top of mind right now. There currently is no test that you can easily order to check these levels; however, there are some energy tests that you can use as a proxy to check the cellular energy of the body [17:45]
  • How you can use biohacking tools to optimize energy production and health in a toxic world to thrive [19:00]
  • Why it’s important to show up and meet the world where it is to elevate your health to the best possible [19:45]
  • Top blog post on Quantified Bob’s website [20:25]
    • Fasting Mimicking Diet which walks people through the diet, including nutrient guidelines, calculations, and diet plan, as well as the results of a 5-day experiment. He tracked glucose, blood pressure, sleep, HRV, and figured out which ones were worth tracking.
      • Benefits - shifting sympathetic to parasympathetic
      • Checked immune and growth markers
      • Had a dramatic uptick in testosterone
      • Saw elevated cortisol due to the stress on the body, but overall things were still better
      • He had vivid dreams, running on ketones in therapeutic ketosis rather than nutritional ketosis
      • How water fasting for 2-3 days produces a similar effect, but it's not enough to get to the crazy dreams
  • The top metric Quantified Bob thinks is vital for tracking-GLUCOSE! [29:40]
  • Elite HRV CorSense’s ease of use and how it’s useful to track in addition to glucose [31:05]
  • Continuous glucose monitors and how they can provide so much information, but the technology is still a ways off for non-invasive technology for the general public to utilize. They show what’s happening at night for example, that you can’t easily monitor when you’re sleeping.  The pluses and minuses of what’s currently available on the market [32:43]
  • Quantified Bob talks about some of the devices and companies he has created and launched into the world [38:00 ]

 

References

 

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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Personalizing the Keto Diet Based on Your Genetics | Sarah Morgan “The Gene Queen”

Personalizing the Keto Diet Based on Your Genetics | Sarah Morgan “The Gene Queen”

Have you tried the keto diet and struggled with getting your ketones high enough? Did you feel terrible eating a lot of fats, or tired and sluggish? Did you suffer from hypoglycemia, while trying to fix your high blood sugar problems?  Or just feel like your body needed more vegetables? These are all common issues that can be avoided by understanding nutrigenomics and how your body responds to different foods. Grab your Nutrition Genome (or another genetic SNP test) results and follow along as Sarah Morgan takes you through the top 11 SNPs you'll want to know about for personalizing the keto diet based on your genes.

Pairing Nutrition Genome testing with functional lab bio-marker testing and tracking it all within Heads Up Health, can help you monitor your health and see how your diet is working for you or against you. It’s true, your genes don’t change, but don't assume there's nothing you can do to avoid disease. How you live your life and what you eat is directly responsible for switching your genes for a disease on or off. 

Dave Korsunsky, Founder of Heads Up Health interviews Sarah Morgan, aka “The Gene Queen”, on the top 11 genetic SNP’s that affect how you may react to a ketogenic diet, and what to do if you do have those SNP’s.

This episode is packed full of useful information, especially for those of you who have not achieved the results you wanted with a ketogenic diet.  It may just need a bit more personalization for you, which is where genome testing for nutrition comes in.

Make sure to check out our podcast with Alex Swanson of Nutrition Genome on how to obtain your own test kit and what information you’ll find within the results.

Sarah Morgan, aka “The Gene Queen” has worked in the field of genetics for the last 13 years, connecting the dots on how your genes interact with your diet and lifestyle. She has a Bachelor’s degree in Biology and Chemistry from the University of Wisconsin – Eau Claire. She holds a Master of Science in Functional Nutrition from the University of Bridgeport. Currently, she runs several companies after taking a step back from her clinical practice. Her new company Even Health (coming soon) creates supplements to help replenish the nutritional cost of the medications you may have to take, such as birth control pills, and even statins. She has also written a children’s book Buddies in My Belly to help kids understand the importance of a healthy gut microbiome.

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!

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In this podcast you’ll learn:

  • When the Human Genome Project was completed in 2003 we thought we’d find at least 50,000 genes but we found only 20,000-25,000 [2:40]
  • That the microbiome has genes also and can impact our human genome expression [3:10]
  • SNP’s (single nucleotide polymorphisms) sometimes don’t do anything, but other times they affect things like detox, how we handle inflammation and what types of diets we tolerate best. These are not inborn errors that children are sometimes born with [4:30]
  • Your genes and genome are always going to be the same, but your genetic expression is changing all the time based on the inputs you give your body - diet, stress, water, sleep etc. [6:25]
  • How tracking your data through HUH you can figure out what inputs (diet, stress, sleep) are connected to health for you [8:20]

  • #1 - PEMT gene (located in the methylation section) allows you to make choline which is crucial for liver function. The liver converts your fats to ketones, so this is important for a ketogenic diet [12:40]
    • Normal- usual presentation, heterozygous - one copy of the gene, homozygous - two copies of the gene [14:50]
    • Choline is really important for gallbladder function which helps break down fats for our body to use them [15:20 ]
  • # 2 - FADS-2 (located in the digestion section) [20:35]
    • Has to do with metabolic or neurologic issues on a keto diet. These are omega 3 status indicators.
    • This gene has to do with taking shorter chain omega 3 fatty acids (alpha-linolenic acid) like flaxseed and walnuts and converting it to the longer chain fatty acids like EPA and DHA which are found in higher amounts in fish.
    • You can check your blood levels of EPA and DHA levels and cross-reference how these genes are working for you in your body [23:15]
  • # 3 - FUT2 (located in the digestion section) How well you feed your microbiome [23:35]
    • The microbiome plays a part in how well you absorb your fats based on the type of bacteria living in your small intestines.
    • The more dysbiosis (bad bugs) bacteria you have living in your gut, you can have more of an inflammatory response to an increase in fats.
    • If you have heterozygous or homozygous, you should emphasize your prebiotics (food for gut bugs) because if you have changes in this gene you’re not actually feeding your microbiome as well and can have more issues with lower levels of bifidobacteria (anti-inflammatory bacteria that also makes B vitamins like B12 and folate).
    • Needs a good variety of diverse plant fibers in the diet. 25 different plant species per week (this can be hard in a traditional keto diet -carnivore would not be a good option for someone with this gene).
    • CAUTION- very extreme restricted diets can be detrimental so use caution if you don’t have all of the information on how it will affect you before beginning a very restricted diet if you don’t know what you’re doing. Test, don’t guess. 
  •  #4 - ACAT (located in the digestion section) How your body converts protein and fat to cellular energy [30:04]
    • We make our body weight in ATP (cellular energy) every day! We want to make sure someone has the ability to get good energy from protein and fat and has to do with cholesterol balance in the cell if eating a high fat/protein diet.
    • Example of symptoms:
      • Someone who is homozygous may go on a higher fat diet and consume more protein and have their cholesterol go up.
      • Eating more fat and you feel exhausted. You never feel good, because it’s lowering your ability to make energy due to your lack of ability to properly use fat and protein for fuel
      • Watch your cholesterol and liver enzymes when doing a high-fat diet as they can go up if your liver can’t handle all the fat processing (see PEMT gene info).
  • #5 -ADIPOQ The Red Meat Gene - Adiponectin (located in the digestion section) [33:50]
    • This is a hormone released in the intestinal tract when we eat foods and it has to do with how much insulin is secreted- affecting blood sugar, type 2 diabetes, etc. These are people that are predisposed to metabolic disease.
    • Things that help this function better
      • Exercise
      • Intermittent Fasting
      • Omega 3’s to increase adiponectin secretion
      • Turmeric
      • Berries
      • Ginger
    • People that are low secreters are at a higher risk for insulin resistance, heart disease, and colon cancer - especially important to know before doing a high meat keto diet with a lot of red meats
    • Homozygous- make sure you exercise and check body composition. Insulin resistance starts in the muscle -so get your muscles moving and lift some heavy stuff!
  •   #6 - SLC22A5 Fat Taxi Cab Gene - (located in the digestion section) [40:20]
    • Picks up our fats and shuttles them to mitochondria to be burned as an energy source. Fat goes through the digestive tract and is absorbed across the gut barrier and then L-carnitine shuttles to the mitochondria.
    • Low levels of L-carnitine could compromise your ability to shuttle fat to your mitochondria and contribute to lowered energy in your mitochondria which can have neurological implications.
    • You can consume L-carnitine in red meat, but your body also makes it.
    • Vitamin C is very helpful and making sure you’re methylating well as L-carnitine is a byproduct of methylation.
  • #7 PPAR Alpha - Peroxisome Proliferator-Activated Receptor Alpha (located in the digestion section) [42:20]
    • This is the “ketone gene” - especially if homozygous this can make it difficult to get into ketosis.
    • This plays a role in fatty acid metabolism - how our fats are actually utilized in ketosis.
    • Symptoms:
      • Changes in cholesterol panel like triglycerides, HDL, LDL in people that are poor responders.
      • May not feel as well when trying to go into ketosis and feel poorly on a keto diet.
      • They could potentially have ketogenic hypoglycemia because their ketone production is low and they’re not bringing in enough carbs to keep blood sugar normal - they essentially have no fuel to run on.  
    • Needs exogenous ketones to stay keto since your body can’t make them well.
    • If you’re homozygous and taking exogenous ketones, you need to really watch your cholesterol well.
  • #8 - ACSL1- How well you metabolize saturated fats from animals - bacon, fat bombs from dairy, etc. (located in the digestion section) [44:25]
    • These people will have higher issues with higher fasting glucose and insulin resistance. If homozygous or even heterozygous -focus from getting your fats from plant sources rather than animal sources. More Mediterranean keto diet. Coconut is okay.
  • #9 - APOA2- Eat fat, get fat gene (located in the digestion section) [44:25]
    • An enzyme that regulates appetite. People who eat more fat tend to be more hungry and tend to consume more calories in a day. You can mitigate this through movement. Don’t have a desk job where you sit 8 hours a day, especially if you eat a lot of fat.
  • #10 FTO - The Hangry Gene (newly added to report in last 6 months or so -located in the digestion section) [47:00]
    • Has to do with the hunger hormone ghrelin.
    • People who have this, especially homozygous, are the people that are just hungry all the time.
    • Balance blood sugars.  Don't consume high glycemic foods (you’re already doing that if on keto).
    • Pay attention to hunger signals as well even if not eating high glycemic foods regularly.
  • # 11 TCF7L2 - The carb Gene (located in the digestion section) [49:40]
    • Incretin hormone that has to do with insulin sensitivity.  
    • The biggest indicator of type 2 diabetes, across the board in terms of studies.
    • If heterozygous - be careful with your carbs, homozygous be REALLY careful with your carbs.  
      • Symptoms:
        • weight gain
        • dysregulated insulin
        • carb cravings
    • Wild type can have more metabolic flexibility of being able to use carbohydrates and not have negative consequences. Beta cells in pancreas very sensitive for these people. Ancestrally they probably ate more carbs and are more efficient at it.  

References

EVEN Health Supplement Company
Buddies In My Belly
Gene Queen
Nutrition Genome

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!