High Intensity Health with Mike Mutzel, MS

Author Mike Mutzel interviews Jeff Bland, Datis Kharrazian, Ben Greenfield, Abel James, Dave Asprey, Ben Lynch, Jade Teta and Corey chuler

  • 22 minutes 16 seconds
    Beyond LDL-Cholesterol: These Culprits Drive Artery Plaque Build Up

    For the past 60 years the medical community has obsessively focused on lowering LDL-cholesterol levels…

    Research shows these five preventable health conditions make LDL-Cholesterol more likely to cause artery plaque build-up, even if your LDL-Cholesterol levels are low.


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    Link to Video and Show Notes: https://bit.ly/3WfpI5R

    Research Mentioned:

    Zanoni, P., Velagapudi, S., Yalcinkaya, M., Rohrer, L. & Eckardstein, A. von. Endocytosis of lipoproteins. Atherosclerosis 275, 273–295 (2018).

    Ference, B. A., Braunwald, E. & Catapano, A. L. The LDL cumulative exposure hypothesis: evidence and practical applications. Nat. Rev. Cardiol. 1–16 (2024) doi:10.1038/s41569-024-01039-5.

    Time Stamps:

    00:45 LDL's link with atherosclerosis is nuanced.

     02:30 Initial damage to the arterial wall makes LDL levels problematic.

    03:45 Increases risk of arterial wall damage: elevated blood pressure, insulin resistance/diabetes, smoking/vaping, obesity, elevated blood viscosity, consuming oxidizableoils.

    08:40 High LDL and high triglycerides suggest insulin resistance and increased cardiovascular risk.

    09:50 Start with diet and exercise together.

    11:20 Statins have concerning side effects.

    13:15 Plaque formation begins early in life.

    13:50 High LDL is found in centenarians.

    14:44 Centenarians are metabolically healthy.

    15:40 Your liver makes LDL cholesterol.

    16:10 Every cell in your body requires cholesterol.

    18:00  Diets high in seed oils make your LDL more likely to be oxidized.

    20:55 30-50% of people who have heart attacks have optimal serum cholesterol.

    19 July 2024, 10:11 pm
  • 10 minutes 9 seconds
    Science Behind Vitamin D and A Synergy

    New research suggests vitamin D and A work better when they're taken together. Here's more food for thought...

    Support your Vitamin D, K2 + A Health with this combo by MYOXCIENCE: by MYOXCIENCE: https://bit.ly/vitamin-d-k-2-blend *Save with code podcast at checkout

    Link to study: https://medicinskiglasnik.ba/article/36

    ------------Show Notes-------------------------

    0:00 Intro 0:20 Vitamin D receptor binding requires vitamin A.  0:50 Retinol is found in animal-based products. Pre-vitamin A is from vegetables. 1:40 Pairing vitamin A and vitamin D supports immune system, brain, and blood sugar health. 2:40 Excessive supplemental vitamin A in pregnant women can affect fetal growth.   4:25 There are fewer micronutrients in your food. 5:45 Paired vitamin D and vitamin A balance the anti-inflammatory mechanisms of the immune system. 7:25 Mike suggests that you supplement with a retinol, not a beta carotenoid version of pre-vitamin A.

    13 July 2024, 3:19 pm
  • 48 minutes 41 seconds
    Vitamin D, Sun Exposure & Testosterone w/ Mark Bell + Nsima Inyang

    Mark Bell and Nsima Inyang delve into the transformative benefits of sunlight and outdoor activity for enhancing hormone levels, accelerating fat loss, and improving overall health.

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    Link to Video Interview: https://youtu.be/mX3Mt5glQKY

    Time Stamps

    0:00 Intro 2:30 Exercise snacks 4:30 Cardio helps you get shredded  5:30 Movement between sets 7:30 Exercise capacity  8:22 Fat loss and diet 10:40 How Nsima stays shredded  12:17 Cycling Carbs 13:26 Calories VS Carbs 15:45 Protein for muscle gain  18:00 How much protein do you need 19:41 Red meat VS Fish VS Chicken 25:00 Cheat meals 27:00 the power of being outside

    5 July 2024, 5:45 pm
  • 7 minutes 25 seconds
    Micoplastics Stored in the Penis, Linked to Erectile Dysfunction (STUDY)

    A recent study has revealed the presence of microplastics in the male penis, linking these particles to erectile dysfunction.

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    Link to Studies and Show Notes: https://bit.ly/3L3AGGn

    Save on the Bon Charge Red Light Therapy Devices: https://boncharge.com/hih

    --------------Show Notes----------------------------

    0:00 Intro 0:05 microplastic particles make their way to the male penis 0:49 study detected microplastic particles 1:46 microplastic particles in the carotid artery plaque 2:12 microplastics and erectile dysfunction 3:55 Study Title  4:11 Top prevention tips 4:58 face masks and microplastics  6:18 small plastics still absorbed  6:37 Key ways to avoid


    27 June 2024, 7:06 pm
  • 56 minutes 17 seconds
    Peptides for Growth Hormone + Hormonal Balance w/ Dr. Elan Zinkov

    Dr. Zinkov discusses ways to use peptides therapeutically to improve tissue rejuvenation and repair, promote longevity, enhance muscle growth, and boost mood, vitality, and libido. She discusses the benefits and risks, sourcing, dosages, cycling, administration routes, and how they work in combination w/ hormone optimization.

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    Link to Video, Show Notes and Research: https://bit.ly/4bcEks6

    Show Notes:

    02:45 Peptides stimulate your endogenous production of growth hormone.

    03:10 Sermorelin does not increase growth hormone beyond super physiologic levels.

    04:35 Peptides can improve hormone health, longevity, reverse aging-related processes of inflammation and injury recovery.

    08:45 Growth hormone improves cell function.

    11:05 Sermorelin stimulates growth hormone secretion for about 12 minutes.

    12:30 Growth hormone peaks are nighttime and post-workout.

    14:30 Symptoms of suboptimal growth hormone.

    15:45 IGF-1 is a biproduct of growth hormone breakdown.

    18:30 Additional strategies.

    22:05 Poor diet and lifestyle choices reduce growth hormone.

    25:10 Women in their teens and 20s may have suboptimal production of hormones.

    30:30 Progesterone receptors can be stimulated with herbal treatments.

    31:30 Xenoestrogens cause more disruptive receptor stimulation.

    33:15 Obesity is one of the biggest risk factors for breast cancer.

    34:30 Growth hormone stimulates collagen production.

    37:15 Low dose Rapamycin slows the aging process.

    40:30 Methylene Blue has been used as a nootropic.

    43:55 Nicotine directly and quickly stimulates the vagal nerve.

    53:00 Growth hormone does not cause cancer.




    21 June 2024, 10:08 am
  • 10 minutes 20 seconds
    Skipping Breakfast & Weight Gain: The Surprising Link Exposed

    The relationship between breakfast, sleep, and weight is complex. While skipping breakfast has been traditionally linked with weight gain, new evidence emphasizes the critical role of adequate sleep in maintaining a healthy weight. By focusing on good sleep hygiene and balanced nutrition, individuals can better manage their weight and overall health.

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    Research Mentioned: Yang, W. et al. Short sleep time may be the main reason for irregular breakfast to cause overweight—a cross-sectional study. Front. Nutr. 11, 1310155 (2024).  

    Time Stamps:

    00:00 Irregular breakfast eaters have increased body mass indexes.

    01:00 Food influences your circadian clock system like light does.

    02:00 Change of energy balance is one cause of overweight.

    02:15 Irregular meal timing perturbs your circadian rhythm.

    04:10 Time eating and exercise consistently.

    05:45 Regular breakfast eating habits (eating or not eating) are linked to lower body mass index.

    06:45 Exercise outdoors.

    07:20 Regular exercise impacts sleep.

    08:30 Irregular sleep duration and timing influences irregular feeding timing.

    5 June 2024, 11:04 pm
  • 14 minutes 27 seconds
    Insulin Resistance Fuels Artery-Clogging Plaque, Early Atherosclerosis

    A new study finds insulin resistance and reduced glucose uptake in the heart is linked with early-onset atherosclerosis and heart issues.


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    Link to Video and Research: https://bit.ly/3UXLhal

    Research Mentioned:

    Devesa, A. et al. Cardiac Insulin Resistance in Subjects With Metabolic Syndrome Traits and Early Subclinical Atherosclerosis. Diabetes Care 46, 2050–2057 (2023).

    Time Stamps:

    00:00 FDG = Fluorodeoxyglucose

    00:30 Reduced glucose uptake in the heart is tethered to atherosclerosis.

    01:20 LDL levels are not strongly associated with poor outcomes.

    02:00 Your heart becomes insulin resistant.

    03:05 Those with no glucose uptake in the heart had higher fasting glucose.

    03:45 Those with more cardiovascular risk factors had lower LDL.

    04:35 The heart can generate energy from fatty acids, carbs, and ketones.

    05:00 Cardiac abnormalities are associated with metabolic syndrome.

    07:00 Insulin resistance changes muscle and heart muscle.

    09:16 Insulin resistance is associated with a progressive decrease of myocardial FDG uptake.

    09:50 Cardiovascular risk increases with the decline of FDG uptake.

    11:30 Your heart loses the ability to pump blood effectively as it loses ability to utilize different energy substrates.

    12:40 Support your heart by supporting your metabolism.

    25 May 2024, 4:50 pm
  • 15 minutes 31 seconds
    Walking 8,000 Steps Daily Reshapes Your Body

    New studies show sedentary individuals don't experience significant increases in fat oxidation with acute exercise, but those who maintain higher step counts exhibit notable health improvements, including reduced triglycerides and blood lactate levels.

    With an optimal step count of 8600 steps per day, the episode highlights the serious health risks associated with chronic inactivity. 


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    Link to Video and Studies: https://bit.ly/3yqdHlM

    Key Takeaways:

    00:00 If you are sedentary, it is hard to burn fat during exercise.

    01:10 Move throughout the day.

    02:05 Exercise inactivity is the 4th leading cause of death.

    03:30 If you are sedentary, an acute round of exercise does not increase fat oxidation.

    04:30 Triglycerides were lower by 27% in the high step count group.

    09:20 Blood lactate is reduced by 11% in the high step count group.

    10:00 Fat oxidation increases with the higher step count.

    11:10 Optimal step count is 8600/day or more.

    12:00 Atherosclerosis is impacted by chronic inactivity.

    12:45 Brain health is impacted by chronic inactivity.

    13:00 Intermittent exercise does not mitigate chronic inactivity.


    20 May 2024, 8:59 pm
  • 15 minutes 11 seconds
    Higher LDL-Cholesterol Tied to Lower Risk of Death

    A 22-year follow-up study involving 177,000 individuals reveals that low LDL cholesterol is associated with higher cardiovascular-specific mortality.

    The authors of this study write, "...the lowest risk for long-term mortality appears to exist in the wide LDL-C range of 100–189 mg/dL, which is much higher than current recommendations."

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    Links to Research & Video: https://bit.ly/4asJ4t3

    Key Takeaways: 

    0:00 Intro 0:04 22 Year Study 0:22 Study Title 0:52 Study Findings  1:52 Probability of survival  2:12 Counterintuitive Findings 3:42 High LDL and odds of death  3:59 U-Shaped Curve 5:50 Metabolic Health 6:34 Study of 177,000 people  8:09 Lowest risk of mortality  9:17 Watch this! 11:01 Lipid paradox

    15 May 2024, 9:49 pm
  • 14 minutes 4 seconds
    Cancer Rates Soar Among Young Adults: Accelerated Biologic Aging

    Younger generations are facing higher cancer risk due to accelerated biologic aging, new study finds.

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    Link to Show Notes: https://bit.ly/3UUQVvb

    Key Timestamps:

    0:00 Intro

    0:07 The rise in cancer

    1:13 Cancer and Biologic aging

    1:47 High profile cancer case in young people

    2:12 Biomarkers that predict cancer

    2:49 Berberine for food cravings

    3:49 New Study

    5:02 Low Albumin

    6:00 Creatinine

    7:04 Glucose

    8:16 MCV and MCH

    8:50 Inflammation and high WBC

    11:11 Preventing cancer

    12:30 Metabolic Health





    10 May 2024, 7:39 pm
  • 1 hour 11 minutes
    Losing Fat & Building Muscle Over 40 w/ Fitness Model Holly Hines

    Holly Hines, a renowned fitness model, defies age stereotypes by showcasing her journey of losing fat and building muscle after turning 40 with nutrition and lifestyle change. 


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    Link to Video: https://bit.ly/4dkTKNf

    Time Stamps:  

    09:00 A varied whole food approach to fitness contest dieting is gaining traction.

    12:20 Weight loss is best addressed with quality nutrition and appropriate digestion. Prioritize quality protein.  You need to fuel your workout. Sleep, rest, proper hydration, and recovery are also needed.

    16:30 Holly consumes 1.25 grams per pound of protein in the building phase. General protein recommendations were 1 gram of protein for 1 pound of ideal body weight.  In the cutting phase of caloric restriction, protein becomes even more important.

    19:00 Holly has increased her fiber intake (with minimal lectins). It has changed her digestion. Basil seeds have twice the fiber, iron, and potassium as chia seeds and no lectins.

    26:30 Holly’s carb consumption is dependent upon the exercise she is doing. In prep phase, Holly eats Japanese sweet potatoes and has no digestive issues with it. She eats plantains.

    30:00 Holly’s breakfast is always protein and fat, eating no carbs at breakfast.

    31:00 Holly trains in the afternoon after eating. She does a 14 to 18 hour fast daily.

    34:15 Holly trains lower body 3 times per week. She trains heavy with longer rests for 2 hours on Saturdays. Time under tension, tempo work, and progressive overload are her focus.


    37:44 Walking lunges and Bulgarian split squats work well for those with long femurs. You don’t need to be a barbell back squatter. Embrace your anatomy.

    39:14 Pendulum squat is called the great equalizer. It builds your quads and does not affect the lumbar spine.

    42:34 Reps are all contextual to your goals. Your last few reps should be a struggle.

    43:34 Many women hold back to avoid over-developing the upper body.

    45:24 In a caloric deficit, you can’t gain much muscle. You can’t build something from nothing. You need to eat and gain weight, muscle, and body fat.

    53:09 A regular menstrual cycle is a vital sign. Work with a qualified practitioner to help you optimize your hormones.

    53:34 Bioidentical hormone replacement therapy helped Holly balance her hormones, thus improve her energy levels, sleep, libido, and ability to train hard consistently.

    56:44 Women need testosterone and men need estrogen. DHEA has an anti-cortisol effect and is a precursor to testosterone and estrogen. 10 mg for decade of life dosage for men.  75% less for women.

    01:06:29 Holly eats 3 to 4 times a day, prioritizing protein and fat and compressing it into a 6 to 8 hour eating window.






    2 May 2024, 4:43 pm
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