Lisa Hendrickson-Jack, BA, FAE, is a certified Fertility Awareness Educator and Holistic Reproductive Health Practitioner who trains other practitioners to use the menstrual cycle as a vital sign in their practices. She is the founder of the Fertility Awareness Mastery Mentorship™ program and the author of three bestselling books: The Fifth Vital Sign, the Fertility Awareness Mastery Charting Workbook, and her most recent book Real Food For Fertility (co-authored with Lily Nichols, RDN). Lisa has been teaching fertility awareness for over 20 years. She has empowered thousands of women worldwide to take control of their fifth vital sign through her podcast, books, online courses, and group coaching programs.

On this podcast, Lisa talks with Julie Kelly about the value of using fertility awareness techniques for family planning, predicting a woman's cycle, and avoiding the downsides of traditional birth control. She explains why a woman's cycle is a fifth vital sign, always relaying essential health information when you pay attention. She also discusses her goal of changing the conversation around birth control for today's young women and the resources she offers to do this.

[00:00:14] Book: Real Food for Fertility: Prepare your body for pregnancy with preconception nutrition and fertility awareness, by Lily Nichols and Lisa Hendrickson-Jack.

[00:00:17] Podcast: How to Optimise Diet and Lifestyle for Fertility, with Lily Nichols.

[00:01:10] Interest in fertility awareness.

[00:07:23] Correcting health issues with birth control pills.

[00:07:59] Book: The Fertility Doctor, by Margaret Marsh and Wanda Ronner.

[00:16:04] Copper IUD.

[00:21:25] Hormonal IUDs.

[00:23:09] Nutritional demands of pregnancy.

[00:25:50] The Fertility Awareness Method of Family Planning.

[00:30:37] Cultural expectations around maternal age.

[00:42:00] Predicting your cycle.

[00:44:24] Changing the conversation for young women.

[00:47:30] Book: The Fifth Vital Sign: Master Your Cycles & Optimize Your Fertility, by Lisa Hendrickson-Jack.

[00:51:50] Podcast: Fertility Friday.

[00:52:08] Website: fertilityfriday.com.

[00:52:22] How to interpret virtually any chart your client throws at you.

I'm thrilled to have my good friend and mentor, Jeremy Hendon, join me again on the podcast. Jeremy is an esteemed international speaker, consultant, and entrepreneur with a track record of founding, scaling, and selling multiple thriving companies. Our collaboration on the Keto Summit in 2016 was a testament to his exceptional skill in business and marketing, especially within the realm of health and wellness.

Jeremy joins me today to share his transformative journey from big-law attorney to entrepreneur, highlighting pivotal decisions made along the way. He reveals his process behind generating business ideas, having started out with the establishment of Louise's Foods, focusing on low-carb products. Later, he created a supplement line and, more recently, a marketing agency. Jeremy now shares his wealth of business knowledge through engaging short-form videos on various social media platforms.

[00:00:27] Jeremy's professional background.

[00:07:07] Becoming an entrepreneur.

[00:08:51] Generating business ideas.

[00:10:20] Louise's Foods; Creating low-carb products and affiliate websites.

[00:12:02] Mira and Jayson Calton.

[00:19:20] The importance of meeting successful people.

[00:20:40] David Sinick.

[00:22:39] Starting a magazine.

[00:26:27] John Carmack.

[00:27:11] Book: Trust Me I'm Lying, by Ryan Holiday.

[00:27:17] Book: Masters of Doom, by David Kushner.

[00:27:35] CoBionic Supplements; CoBionic Indulgence.

[00:36:54] Copywriting.

[00:38:41] Business and marketing trends.

[00:40:35] Jumping from one business to another.

[00:44:29] Jeremy's short-form videos.

[00:44:47] Video: What is the best measure for success?

[00:51:33] Gary Vaynerchuk.

[00:53:08] Dirty Texas Hedge on Twitter/X.

[00:55:37] Find Jeremy on Twitter/X, LinkedIn, YouTube. Instagram.

Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author dedicated to evidence-based nutrition. With a deep respect for current scientific findings and ancestral wisdom, Lily's clinical proficiency and extensive experience in prenatal nutrition have established her as a renowned consultant and speaker. Her groundbreaking work in gestational diabetes has positively impacted tens of thousands of women and has significantly shaped international nutrition policies.

Today, Lily joins us to discuss her latest book, Real Food for Fertility, co-authored with Lisa Hendrickson-Jack. This comprehensive, heavily cited, practical guide explains how to optimise nutrition for preconception, providing invaluable insights for couples looking to enhance fertility, pregnancy, and beyond. Lily discusses some of the causes of infertility, nutritional considerations for conception, and the effects of alcohol and caffeine on fertility and pregnancy. Additionally, she highlights the significance of meal size and timing and the detrimental effects of environmental toxins when trying to conceive.

[00:00:23] Book: Real Food for Fertility: Prepare your body for pregnancy with preconception nutrition and fertility awareness by Lily Nichols and Lisa Hendrickson-Jack.

[00:00:29] Book: Real Food for Gestational Diabetes, by Lily Nichols.

[00:00:38] Book: Real Food for Pregnancy, by Lily Nichols.

[00:00:47] Becoming interested in writing about fertility.

[00:04:54] More than just nutrition.

[00:10:20] Infertility is a societal problem.

[00:11:46] Male vs female infertility factors.

[00:18:54] Evolutionary mismatch and causes of infertility; Study: Fathalla, Mahmoud F. "Impact of reproductive evolutionary mismatch on women's health and the need for action and research." International Journal of Gynecology & Obstetrics 144.2 (2019): 129-134.

[00:21:58] Nutrition for fertility.

[00:25:42] Protein targets.

[00:27:01] Fish: nutrition vs contaminants.

[00:30:33] Micronutrients for fertility.

[00:31:40] Antioxidant intake.

[00:33:29] Tracking macro/micronutrients; Cronometer.

[00:36:19] Vegetarian and vegan diets.

[00:39:57] Book: Sacred Cow, by Diana Rodgers and Robb Wolf; Podcast: Kale vs Cow: The Case for Better Meat.

[00:43:01] Alcohol and caffeine.

[00:49:12] Polycystic Ovarian Syndrome (PCOS).

[00:49:17] Ben Bikman; Podcast: Ketones, Insulin and the Physiology of Fat Cells.

[00:50:57] Blood sugar balance.

[00:51:56] Nutritional interventions for PCOS.

[00:53:30] Meal size and timing for PCOS; Study: Jakubowicz, Daniela, et al. "Effects of caloric intake timing on insulin resistance and hyperandrogenism in lean women with polycystic ovary syndrome." Clinical Science 125.9 (2013): 423-432.

[00:54:45] Hormone-disrupting chemicals and eliminating environmental toxins.

[00:55:54] Podcast with Jodi Flaws: Environmental Pollutants and the Gut Microbiome.

[00:57:42] Hypothalamic Amenorrhea (HA).

[01:01:08] Herman Pontzer podcast: How We Really Burn Calories, Lose Weight, and Stay Healthy.

[01:02:16] Protein requirements for postpartum women; Study: Rasmussen, Betina, et al. "Protein requirements of healthy lactating women are higher than the current recommendations." Current Developments in Nutrition 4 (2020): nzaa049_046.

[01:02:59] Lily's website.

[01:03:08] Real Food for Fertility website (read the first chapter and get the reference list).

[01:03:23] @lilynicholsrdn on social media.

[01:03:44] Institute for Prenatal Nutrition Mentorship Program.

Deborah Gordon, MD, is the founder and medical director of Northwest Wellness Center, LLC. She has a lifelong interest in health and wellness, which she has incorporated into an integrative medical practice in southern Oregon for over thirty years. She is dedicated to finding lifestyle choices that can prevent and reverse health problems, avoiding medications where possible and using them wisely where necessary. For the last decade, she has worked with a particular focus on cognitive health.

On today's podcast, Deborah talks about mould/mycotoxin illness, bone health, and hormone balance. She elaborates on the precise tests and approaches to diagnose and manage mycotoxin illness, assess bone health, and explore hormone replacement options beyond estrogen and testosterone. She also highlights the potential risks of excessive vitamin K2 (MK7) intake, supplements that aid in mould detoxification and bone density enhancement, and the best way to monitor kidney function whilst supplementing creatine.

[00:00:20] Ancestral Health Symposium.

[00:00:50] Physicians for Ancestral Health.

[00:01:19] Video: Fine Tuning Bredesen's Protocol by Deborah Gordon MD.

[00:01:42] Video: Mycotoxin Illness: The Great Impostor.

[00:02:06] What are mould and mycotoxins?

[00:06:08] Visual Contrast Sensitivity Test.

[00:07:28] Podcast: Laura Payling: Athlete, Scientist, and Innovator on the Gut Microbiome and Using Gene Expression to Improve Health and Performance.

[00:11:07] Lucy Mailing; NBT Podcasts: 1, 2, 3.

[00:11:48] Dr. Dale Bredesen; Book: The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline.

[00:15:41] Urinary Mycotoxin Tests: Mosaic (formerly Great Plains Lab) and Real Time Laboratories (covered by Medicare).

[00:16:30] Evident vs hidden mould.

[00:17:48] Mold treatment: far infrared sauna, fish oil, glutathione, binders.

[00:19:54] The International Society for Environmentally Acquired Illness (ISEAI).

[00:21:35] Diagnosing mold illness.

[00:22:34] Environmental Analytics.

[00:23:56] Financial stress of mold infestation.

[00:25:50] Ideal place to live.

[00:27:07] Deborah's clinical trial with Dale Bredesen: Toups, Kat, et al. "Precision medicine approach to Alzheimer's disease: Successful pilot project." Journal of Alzheimer's Disease 88.4 (2022): 1411-1421.

[00:27:48] Supplements: chlorella, OptiFiber Lean.

[00:30:43] Cholestyramine (prescription medication).

[00:33:10] Xlear (nasal biofilm disruptor).

[00:36:01] Bone density.

[00:36:31] R. Keith McCormick; Books: Great Bones - Taking Control of Your Osteoporosis and The Whole-Body Approach to Osteoporosis: How to Improve Bone Strength and Reduce Your Fracture Risk.

[00:39:51] Bone density testing; blood tests: C-Telopeptide (demineralisation), Procollagen 1 peptide (remineralisation).

[00:41:12] Vitamin D + Vitamin K.

[00:41:33] Chris Masterjohn on Vitamin K (for paid subscribers).

[00:41:55] Heart arrhythmias and MK7.

[00:43:02] Hormones and bone metabolism; Genistein.

[00:44:00] Melatonin: Graph of melatonin production by age.

[00:44:25] Greg Potter, PhD.

[00:45:21] DUTCH test (urine hormone test).

[00:47:54] Creatine; Greg Potter's podcast Reason & Wellbeing; Videos: Creatine for Bigger Muscles, More Strength, and Recovery — Dr Darren Candow | Reason & Wellbeing 21 and Creatine and Sleep, Brain Health, Long COVID, and More — Dr Darren Candow | Reason & Wellbeing 21.

[00:48:39] Testing kidney function when taking creatine; Cystatin-C.

[00:51:29] Highlights #19 on SHBG and Metabolic Health.

[00:53:21] Pregnenolone.

[00:57:29] Strength training in an older population.

[00:58:05] Article: No Gym, No Problem.

[01:00:26] Mike T. Nelson; Zac Cupples; Zach Moore.

[01:01:35] How to work with Deborah.

[01:02:46] Deborah's website.

[01:03:00] Deborah's practice website.

Today's journey takes us into unconventional living with my guest, Julie Kelly—my wife and partner in adventure. Together, we delve into our nomadic lifestyle, shared with our three vibrant children, each step an exploration outside societal norms. This conversation unfolds the layers behind our decision to steer clear of conventional schooling, whilst aiming to better support our kids' needs.

Our conversation starts with what we learned from developmental psychologist and evolutionary anthropologist Peter Gray, emphasising the pivotal role of play in a child's development and how we've designed our environment to nurture this philosophy. From living in a house and sending our kids to Forest School to the compact simplicity and togetherness of campsite living in a VW camper van, we share the ups and downs of our experiences. We also discuss living in an intentional community in Costa Rica and Airbnb's important role in enabling our journey.

[00:00:33] Peter Gray; Podcasts: Free to Learn: Unleashing the Instinct to Play and How to Raise Passionate Kids: The Value of Free Play.

[00:01:04] Book: Free to Learn, by Peter Gray.

[00:01:14] Article: What Exactly Is Play? by Peter Gray.

[00:03:59] Article: Why Do We Play? by Peter Gray.

[00:04:51] Podcast: Laura Payling: Athlete, Scientist, and Innovator on the Gut Microbiome and Using Gene Expression to Improve Health and Performance.

[00:07:19] Book: Play Anything, by Ian Bogost.

[00:10:47] Forest School.

[00:20:19] How much play is enough?

[00:21:45] Barriers to free play.

[00:23:06] Ocean Grove Homeschool Charter.

[00:26:43] Unschooling and learning to read.

[00:30:10] Book: Chop Wood Carry Water, by Joshua Medcalf.

[00:34:35] Peter Gray's Substack.

[00:36:11] Working remotely during COVID.

[00:39:38] Hosting our house on AirBnB.

[00:41:30] Robuilt on YouTube.

[00:48:17] Kampground of America (KOA).

[00:50:15] Sunset Campground outside Santa Cruz.

[00:52:30] Camp Lotus.

[00:53:53] Eagle Point, Lake Tahoe.

[00:54:46] Sugar Pine Point, William Kent Campground.

[00:55:36] Tahoe Rim Trail.

[00:56:19] California Junior Ranger Program.

[00:59:13] Inn Town Campground.

[01:02:00] La Ecovilla, Costa Rica.

[01:03:14] Casa Maracuya.

[01:04:30] Podcast: Polysecure: Attachment, Trauma and Consensual Nonmonogamy.

[01:10:15] Ecovilla School (Casa Sula).

[01:15:06] Scratch.

[01:20:45] NBT Forum.

Kegan "SMURF" Gill, a former US Navy F/A-18E pilot whose life took a dramatic turn following a near-fatal high-speed ejection at 695mph. Kegan's story is not just about survival; it's a profound narrative of overcoming life-altering injuries, battling and defeating prescription drug addiction, and enduring a gruelling two-year recovery process. His triumphant return to flying Super Hornets symbolises a victory over adversity that few can imagine, yet many can draw inspiration from.

Kegan's tale, however, unfolds further as he confronts delayed-onset PTSD and cognitive issues from a severe traumatic brain injury—a battle that traditional pharmaceutical treatments only worsened, leading to his hospitalisation. Faced with the limitations of the VA healthcare system and a daunting mental health struggle, Kegan embarked on a quest for healing beyond conventional medicine. His transformative experiences with alternative therapies, including indigenous medicine, are pivotal in his journey toward holistic healing. Now medication-free and a competitor in ultra-endurance events, Kegan advocates for chronic health. Join us as he shares his inspiring story of recovery, resilience, and the relentless pursuit of wellness, all while raising a family and giving back through speaking and writing about his life-changing experiences.

[00:01:17] Becoming a Navy aviator.

[00:05:48] Kegan's story.

[00:13:18] When things went wrong.

[00:25:23] Trauma surgery.

[00:27:03] "SMurF".

[00:28:38] Paralysis.

[00:30:53] Nutrition at the VA hospital.

[00:33:27] Weaning off pain medications.

[00:37:47] Book: Black Box Thinking, by Matthew Syed.

[00:42:36] Effects of traumatic brain injury (TBI).

[00:55:25] Stanford prison experiment; Documentary: The Experiment.

[01:02:13] Book: Finding Ultra, by Rich Roll.

[01:02:27] Book: How to Change Your Mind, by Michael Pollan.

[01:02:48] Book: Why We Sleep, by Matthew Walker.

[01:03:33] Book: In Defense of Food, by Michael Pollan.

[01:05:49] Vet Solutions

[01:06:57] Podcast: Healing Trauma with MDMA-Assisted Psychotherapy, with Dan Engle.

[01:08:45] Warrior Angels Foundation.

[01:11:28] Heroic Hearts Project.

[01:14:40] Defenders of Freedom.

[01:16:21] Kirk Parsley; Doc Parsley's Sleep Remedy; Podcasts: Sleep To Win: How Navy SEALs and Other High Performers Stay on Top and How to Get Perfect Sleep with Dr. Kirk Parsley, MD.

[01:18:13] Book: When Brains Collide, by Michael D. Lewis, MD

[01:18:26] Dr. Mark Gordon on the Joe Rogan Experience.

[01:23:12] No Fallen Heroes.

[01:23:43] Max Afterburner Podcast.

[01:24:19] Psychotherapist Troy Valencia; Iboga.

[01:27:06] Awaken Your Soul Iboga retreats.

[01:28:27] 7x Project.

[01:32:59] Book coming: Phoenix Revival.

[01:33:15] Dead Reckoning Collective.

[01:33:21] Book: First Train Out of Denver, by Leo Jenkins.

[01:34:53] Find Kegan Gill on LinkedIn and Instagram.

Laura Payling, PhD, leads the animal science division for Biofractal.ai, an innovative startup using gene expression information and advanced data science to improve livestock yield and welfare. Laura's passion for human and animal health and performance has resulted in diverse professional experiences, including academic research in food chain nutrition, clinical dietetics and consulting as a nutritionist.

On today's podcast, Laura shares her passion for understanding and reigniting harmony in the human gut. She discusses her doctoral work, including research on the gut microbiome, food, and health. She also touches on some current science related to keystone species of microorganisms and methane-producing bacteria in the microbiome.

[00:00:15] Life in Costa Rica.

[00:05:57] Early life.

[00:08:00] A1 vs A2 milk.

[00:10:34] Growing up with horses.

[00:17:05] Training dogs.

[00:22:41] Studying animal science.

[00:23:50] Avoiding iodine deficiency.

[00:29:11] New Zealand for PhD

[00:31:32] Protein digestibility-corrected amino acid scores (PDCAAS).

[00:31:53] Probiotics improving yield in livestock.

[00:36:49] Book: The Case Against Education, by Bryan Caplan.

[00:43:34] Hip dysplasia.

[00:47:31] Greg Potter; Reason and Wellbeing Podcast.

[00:48:33] Postural Restoration Institute (PRI).

[00:48:47] Zac Cupples; Podcasts: Movement Analysis and Breathing Strategies for Pain Relief and Improved Performance and Airway Dentistry: What to Do When You Don't Breathe Right At Night.

[00:52:50] Clinical pearls from PhD work.

[00:53:52] Methanogens and fiber fermentation.

[00:54:55] Dr. Petra Lewis.

[00:56:12] Keystone species and the cross-feeding chain.

[01:00:32] Jason Hawrelak; Podcast: How to Use Probiotics to Improve Your Health.

[01:01:44] Book: The Good Gut, by Justin Sonnenburg and Erica Sonnenburg.

[01:03:13] Book: The Paleo Solution, by Robb Wolf.

[01:03:42] Dietetics.

[01:08:48] Julian Abel; Podcasts: Building Compassionate Communities to Improve Public Health, Maintaining Social Connection in the Era of COVID-19, The Compassion Project: The Power of Hope and Human Kindness.

[01:14:17] Biofractal.ai.

[01:22:50] Methanogens in breath vs. stool.

[01:26:29] Find Laura on LinkedIn.

Dr. Michael Bazlinton is a Family Doctor (GP) and the founder of the bodymapping clinic in the UK. After recognizing the limits of the National Health Service (NHS) model of practice and discovering compelling data from the low-carb community, Michael expanded his scope as a physician. In 2017, bodymapping was born. The bodymapping programme embraces five key states of being essential to wellness: nourishment, cognition, sleep, movement, and rest. Michael uses blood testing to guide clients in these areas toward optimal health and longevity.

On this podcast, Dr. Bazlinton discusses the bodymapping approach and the unique programme he has created for those in the UK who want to apply science and technology to manage their health better. He is currently offering a membership platform for those who wish to use ongoing tracking of their biometric data with periodic live video check-ins. The first six months are free with the discount code NBT-100%.

[00:01:34] Peter Gray Podcast: How to Raise Passionate Kids: The Value of Free Play.

[00:04:25] bloodsmart.ai.

[00:05:30] Background and interest in alternative health.

[00:08:48] Ted Naiman, MD and Stephan Guyenet. Podcast with Ted Naiman: Protein vs. Energy for Improved Body Composition and Healthspan.

[00:13:36] Video: Sugar: The Bitter Truth.

[00:16:04] Book: The Real Meal Revolution, by Tim Noakes, Jonno Proudfoot, and Sally-Ann Creed.

[00:23:11] Fixing Dad: BBC film, YouTube series.

[00:34:28] Making health more resilient.

[00:49:59] Justin Welsh.

[00:52:10] Heads Up Health. Podcast with David Korsunsky: How to Use Data to Take Control of Your Health.

[00:53:35] bodymapping.

[00:55:33] Membership offer; Promotion Code: NBT-100%.

Mike Brcic is an adventurer, writer, and entrepreneur with a mission to help others build connection with themselves and others. He founded Wayfinders, a project that brings entrepreneurs together for travel, physical challenge and authentic connection, going beyond networking and financial success. Mike founded Sacred Rides, a highly successful mountain bike adventure company (and sold it in 2019), co-founded Bikes Without Borders, and is the former Dean of Social Enterprise at the Centre for Social Innovation.

On this podcast, Mike reflects on his Substack series, Restoring Connection: The Most Vital Work of Our Time, in which he offers practical advice for creating meaningful connections with oneself and others. Noting that human connection is a primary factor in our well-being and longevity, he discusses some of the barriers to connection we've created in modern society and some of the tools and practices he uses to reduce loneliness and connect deeply with our true motivations and desires.

[00:01:02] Mike's Substack.

[00:02:49] Jeff Kendall-Weed on YouTube.

[00:03:49] Substack series: Restoring Connection: The Most Vital Work of Our Time.

[00:04:25] Background of loss and depression.

[00:08:48] Mike's turning point.

[00:12:45] Connection to self.

[00:15:53] Jason Connell; Podcasts: From Magic to Mindfulness: The Evolution of an Entrepreneur and Healing and Transformation with Accelerated Experiential Dynamic Psychotherapy (AEDP).

[00:18:01] Figuring out what's important to you.

[00:19:43] Coping with difficult emotions.

[00:23:27] Connection to others.

[00:23:37] Nick Gray; Podcast: How to Make New Friends.

[00:24:44] Mike's connection database.

[00:27:08] Dinner parties - the connected meal.

[00:31:49] Intentional communities and human-centered design.

[00:37:53] Meta-analysis on social relationships and mortality risk: Holt-Lunstad, Julianne, Timothy B. Smith, and J. Bradley Layton. "Social relationships and mortality risk: a meta-analytic review." PLoS medicine 7.7 (2010): e1000316.

[00:40:43] Book: Loneliness: Human Nature and the Need for Social Connection, by John T. Cacioppo and William Patrick.

[00:43:45] Wayfinders.

[00:45:14] Travel and adventure experiences.

Fundraiser by Lesley Paterson for Dr Simon Marshall: The Bravest Fight of All

Dr. Mike T. Nelson has spent 18 years learning how the human body works, specifically focusing on properly conditioning it to burn fat and become stronger, more flexible, and healthier. He's been called to share his techniques with top government agencies, universities and colleges, fitness organisations and fanatics. The techniques he's developed and the results Mike gets for his clients have been featured in international magazines, scientific publications, and websites across the globe.

On the podcast today, Mike talks about his Flex Diet Certification program: a course for trainers, coaches and fitness enthusiasts on metabolic flexibility, working with clients on nutrition and achieving fitness goals. We also talk about a little of everything else - his recent talk at the ISSN Conference, measuring and improving your VO2 Max, creating training plans, and the best ways to assess for fitness and healthspan.

Mike's Flex Diet Certification program takes students 1-2 times a year and is open through 1/22/24.

[00:00:07] Mike's previous NBT podcasts: 1, 2, 3, 4, 5.

[00:00:27] Flex Diet Podcast.

[00:02:56] Podcast: D'Agostino: Researcher and Athlete on the Benefits of a Ketogenic Diet.

[00:05:21] Brianna Stubbs; Podcasts with Brianna: 1, 2, 3, 4.

[00:06:05] International Society of Sports Nutrition (ISSN) Conference.

[00:07:50] Psilocybin.

[00:09:35] Flex Diet Certification (opens 1/15/24 - 1/22/24).

[00:19:43] How to measure your VO2 Max.

[00:21:31] PNOĒ studies: 1. Tsekouras, Yiannis E., et al. "Validity and reliability of the new portable metabolic analyzer PNO E." Frontiers in Sports and Active Living 1 (2019): 24; 2. Kwok, Manny MY, Shamay SM Ng, and Billy CL So. "Validity and Reliability of the Portable Metabolic Analyzer PNOE to assess cardiometabolic capacity during walking exercise." (2023).

[00:26:52] Changing your VO2 Max.

[00:27:39] HERITAGE study: Sarzynski, Mark A., et al. "The HERITAGE Family Study: a review of the effects of exercise training on cardiometabolic health, with insights into molecular transducers." Medicine and Science in Sports and Exercise 54.5 Suppl (2022): S1.

[00:34:17] Resting metabolic rate.

[00:37:03] Respiratory Exchange Ratio (RER).

[00:37:49] Ryan Baxter - Podcast: How to Use Biomedical Testing for Obstacle Course Racing Performance.

[00:40:01] Podcast: The Flex Diet: A Science-Based Guide to Metabolic Flexibility, with Mike T Nelson.

[00:44:17] Jason Moore; Spren.

[00:45:02] Greg Potter.

[00:49:16] Shapa scale.

[00:51:07] Creating training plans.

[00:56:29] Evaluating technique and progress.

[00:59:38] Moxy Oxygen Monitor.

[01:07:07] Get Mike's daily newsletter.

In today's episode of the Nourish Balance Thrive Podcast, we delved deep into the realm of sleep health, particularly focusing on the role of sleep wearables and nearables. Here's a summary of the key takeaways from our discussion:

1. **Sleep Wearables and Nearables Track Sleep**: We explored how these devices passively monitor various sleep metrics such as duration, phases, and disturbances, offering a convenient and objective way to gather data on our sleep patterns.

2. **Self-Monitoring as a Cornerstone of Behavior Change**: We discussed the importance of self-monitoring in the context of behavior change. By actively tracking our sleep habits, we gain insights that can lead to meaningful improvements in sleep quality and, consequently, athletic performance.

3. **Variability and Opacity in Proprietary Sleep and Stress Scores**: We acknowledged that the scores provided by these devices, though helpful, can vary and sometimes be opaque in their calculation methods. It's essential to understand the limitations of these metrics.

4. **Process Over Outcome**: Emphasizing Simon Marshall's wisdom, we stressed the importance of focusing on the behaviors that lead to the desired outcome rather than the outcome itself. It's more beneficial to track and adjust behaviors influencing sleep quality than to fixate solely on the sleep efficiency percentage.

5. **Sleep-State Misperception and Imperfections in Tracking Devices**: We addressed the concept of sleep-state misperception, where there can be a discrepancy between the data reported by devices and how we subjectively feel about our sleep. This highlights the need to consider both objective data and our subjective experience when assessing sleep quality.

Each of these points contributes to a more nuanced understanding of how we can use technology to enhance our sleep health while also recognizing the importance of our own perceptions and behaviors in this process. Our discussion today serves as a guide to navigating the complex world of sleep tracking, aiming to help you achieve optimal sleep for better athletic performance and overall well-being.

Don't miss this opportunity to revolutionize your sleep and performance. Join us on Discord and start your journey with SleepMate today. Your best sleep and peak performance await! Simply visit sleepmate.nbt.link. This link will take you directly to our Discord server where you can start using SleepMate.