Health

Mastering Nutrition

Chris Masterjohn, PhD

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Hi, I'm Chris Masterjohn and I have a PhD in Nutritional Sciences. I am an entrepreneur in all things fitness, health, and nutrition. In this show I combine my scientific expertise with my out-of-the-box thinking to translate complex science into new...Show More
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Sunlight and Tanning Beds Hurt Your Riboflavin Status | Chris Masterjohn Lite #144

06:51 | Jun 6th

Do you sunbathe or use tanning beds? If so, you might need more riboflavin. Tune in for the details. This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course that covers the basics of each nutrient, including w...Show More
How to Know If You Need More Riboflavin | Chris Masterjohn Lite #143

07:47 | Jun 4th

Riboflavin is the ultimate fat-burning nutrient. 🔥 Could you need more of it? This episode covers the signs you could need a just a little more, and what it would look like if you started running real low. This episode is brought to you by Vitamins ...Show More
How to Take Niacin Without Hurting Your Liver | Chris Masterjohn Lite #142

09:42 | May 30th

Niacin is great! BUT… It can hurt your liver. 😟 This episode covers a protocol to make sure niacin doesn’t hurt your liver. It covers the specific form you take, your health history, the dose, and what to take it with to protect your liver. This epi...Show More
How to Take Niacin Without Flushing | Chris Masterjohn Lite #141

06:51 | May 28th

Ugh, the NIACIN FLUSH! 🥵🥵🥵 This episode covers what to do and what NOT to do to avoid it. It covers slow-release niacin, extended-release niacin, inositol hexanicotinate, niacinamide, aspirin, and waiting it out. This episode is brought to you by ...Show More
How to Take Niacin Without Getting Diabetes | Chris Masterjohn Lite #140

10:50 | May 23rd

Here’s how to take NIACIN 😁… without getting DIABETES. 😔 Alex Leaf and I did a HUGE podcast on niacin, and Alex looked at the data on whether it is safe and effective to use for preventing heart disease. Based on that data, one out of every 18 peop...Show More
Should You Use Niacin to Lower Your Blood Lipids? | Chris Masterjohn Lite #139

10:05 | May 21st

Should you use niacin to lower your blood lipids? For every seven people that this saves from heart disease, three get diabetes. This episode covers alternative strategies to achieve the same effect of niacin on blood lipids without the risk of diabe...Show More
The Best Blood Test for Niacin | Chris Masterjohn Lite #138

08:09 | May 16th

Here’s why the best test for niacin status is HDRI’s NADH/NADPH, how to use it to calculate the niacin number, and what numbers you should be aiming for. This episode is brought to you by Vitamins and Minerals 101. This is my new, free, 30-day course...Show More
How to Get Enough Niacin From Food | Chris Masterjohn Lite #137

11:41 | May 14th

Here’s how to get NIACIN from FOOD. 🍲😋 I recommend getting a half gram to a gram of protein per pound of bodyweight (double this if you measure your weight in kilograms), which contributes to your niacin status, as well as 20 milligrams of preforme...Show More
Do Women Need More Niacin Than Men? | Chris Masterjohn Lite #136

09:31 | May 9th

Do women need more niacin than men? The RDA says they need less. But the evidence suggests otherwise. This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs from a ...Show More
How to Free the Niacin in Grains and Seeds | Chris Masterjohn Lite # 135

08:47 | May 7th

Are your whole grains and seeds good sources of niacin? That depends on you prepare them! Whole grains have 80-90% of their niacin locked up, and seeds have 40% of their niacin locked up. This episode covers how to free the bound niacin. This episode...Show More
Coffee! How to Free the Locked-Up Niacin | Chris Masterjohn Lite #134

06:21 | May 2nd

COFFEE 😍😍😍 Is it a good source of NIACIN? That depends on how you brew it. This episode has the details on the effect of roasting, coffee strength, and decaffeination. This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. ...Show More
How to Know If You Need More Niacin | Chris Masterjohn Lite #133

08:41 | Apr 30th

Ever wonder if you need more niacin? This episode covers the signs and symptoms of niacin deficiency as well as the reasons you’d be likely to become deficient. This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native...Show More
How to Safely Take Nicotinamide Riboside for Anti-Aging | Chris Masterjohn Lite #132

07:12 | Apr 25th

Nicotinamide riboside (NR) is the best form of niacin to take for anti-aging benefits. BUT… it could sap your creatine supply, making you weaker, hurting your digestion, or causing you to get depressed. AND it could mess with your dopamine, giving yo...Show More
The Best Form of Niacin for Anti-Aging | Chris Masterjohn Lite #131

06:43 | Apr 23rd

Niacin, niacinamide, nicotinamide riboside, nicotinamide mononucleotide, oh my! 🙉 Which form should you take for anti-aging? In this episode, I recommend nicotinamide riboside (NR). It’s better at increase NAD+ levels than niacin or niacinamide. It’...Show More
Should You Inject Yourself With NAD+? | Chris Masterjohn Lite #130

10:46 | Apr 18th

Should you inject yourself with NAD+ to stay young forever? 💉😮 My buddy Ben and some guys at Onnit are doin’ it. 👊 I’m a little less prone to livin’ on the edge. 🤓 I like the idea of living forever, but, well, I don’t want to wind up 🤕 or 🥴. Tu...Show More
What to Do About Fatty Liver | Chris Masterjohn Lite #129

10:31 | Apr 16th

An estimated 70 million Americans have fatty liver disease, and the strongest predictors are obesity and type 1 or type 2 diabetes. The lab I worked in when I completed my PhD specialized in fatty liver disease, so I did a lot of research on this and...Show More
Vitamin A and Fatty Liver | Chris Masterjohn Lite #128

06:30 | Apr 11th

Fatty liver can hurt your liver’s ability to store vitamin A, which could make vitamin A supplements or vitamin A-rich foods toxic. Yet one of the main conditions that causes fatty liver -- obesity -- also makes your cell’s deficient in vitamin A, de...Show More
Vitamin A and Pregnancy: Should You Worry? | Chris Masterjohn Lite #127

06:57 | Apr 9th

Can vitamin A cause birth defects? Maybe. Here’s what I recommend to do with your vitamin A intake when you’re expecting, or expecting to maybe be expecting. This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native Am...Show More
What to Do About Vitamin A Toxicity | Chris Masterjohn Lite #126

06:12 | Apr 4th

If you have vitamin A toxicity, should you see a doctor? What foods should you stop eating, and are there any supplements you should start taking? Tune in for my suggestions. This episode is brought to you by Ancestral Supplements' Grass Fed Beef Bra...Show More
How to Know If You Have Vitamin A Toxicity | Chris Masterjohn Lite #125

07:58 | Apr 2nd

Is vitamin A toxic? It can be! It’s a super-important essential nutrient and MANY people need MORE of it, yet it still has the potential to cause problems. Here is a method to use signs and symptoms, the amounts of vitamin A you’ve been exposed to, a...Show More
Ask Me Anything About Nutrition, March 4, 2019 | Mastering Nutrition #63

2:54:10 | Mar 30th

On March 4, members of the CMJ Masterpass joined me in a live Zoom meeting to ask me anything about nutrition, and here’s the full recording! We talk about things like: How much spinach, broccoli, and kale is too much? Can frozen vegetables be trust...Show More
Do Children Need Less Nutrients Than Adults? | Chris Masterjohn Lite #124

07:32 | Mar 28th

Does a growing child need a *less* nutritious diet than an adult? You would think so, looking at the RDAs! Yes, some of them are higher during childhood growth phases, such as calcium. But many of them are lower, and not because we know children need...Show More
Your “MTHFR” Is Just a Riboflavin Deficiency | Chris Masterjohn Lite #123

07:38 | Mar 26th

Got MTHFR? 😬 Relax! Riboflavin will come to the rescue! 😁 MTHFR is an enzyme that uses folate (vitamin B9) to support your mental and physical health. It does so by using riboflavin (vitamin B2) to make the methyl group of methylfolate. The common ...Show More
How to Use an Oura Ring and HRV for Exercise Performance and Recovery | CML #122

08:15 | Mar 21st

Feel tanked after your workout? 😫 Well you might feel fine, but you might still be stressing your body too much. How do you know? This is my recommended protocol for using heart rate variability to determine how recovered you are. It covers everythi...Show More
5 Signs Your Brain Needs More Vitamin C and Copper | Chris Masterjohn Lite #121

06:25 | Mar 19th

“Low Copper Low Vitamin C BRAIN Syndrome” Ok it’s not a medical term. I invented it. But this is the cluster of signs and symptoms that make it sound like your brain needs more vitamin C or copper, based on the neuropeptides we need these nutrients t...Show More
Niacin, Part 2: Blood Tests, Foods, and Supplements | Mastering Nutrition #62

2:20:53 | Mar 16th

In part 1 we covered what niacin is and why you need it. Here’s part 2, where Alex Leaf and I cover blood tests, foods, and supplements! How much do we need? The RDA has some flaws, including claiming women need less than men, when all the evidence ...Show More
Ten Steps to Healthy Sleep | Chris Masterjohn Lite #120

12:16 | Mar 14th

Here are ten steps to healthy sleep! What has been most game-changing for you? Let me know in the comments! This episode is brought to you by Ancestral Supplements' Grass Fed Beef Brain. Our Native American ancestors believed that eating the organs f...Show More
How to Stop Waking Up to Pee | Chris Masterjohn Lite #119

06:42 | Mar 12th

Don’t you just hate it when you keep waking up in the middle of the night to pee? If this is your biggest sleeping problem, listen up. In this episode I cover how sleeping regular hours is one of the most important ways to combat this, and how nutrie...Show More
Ask Me Anything About Nutrition, February 23, 2019 | Mastering Nutrition #61

2:42:45 | Mar 8th

On February 23, members of the CMJ Masterpass joined me in a live Zoom meeting to ask me anything about nutrition, and here’s the full recording! We talked about lots and lots of things: 5-HTP versus tryptophan; unusually low appetite, my recommendat...Show More
Vitamin A for Sleep | Chris Masterjohn Lite # 118

06:22 | Mar 7th

To get good sleep, your brain needs to know when it’s daytime and when it’s nighttime. How does it know? Vitamin A tells it! So if you don’t have enough vitamin A, your brain is going to be clueless. Tune in for how to figure out if vitamin A is at t...Show More
How to Make Your Own Melatonin | Chris Masterjohn Lite #117

07:53 | Mar 5th

Here’s how to make your own melatonin. No, not in your basement -- in your brain. We cover the effect of protein, carbs, vitamins, blue-blocking, and sunshine. Tune in for the details! This episode is brought to you by Ancestral Supplements' Grass Fe...Show More
Niacin, Part 1: What It Is and Why You Need It | Mastering Nutrition #60

2:05:50 | Mar 1st

Niacin is vitamin B3. You use it to make NAD, the ultimate anti-aging molecule that repairs your DNA and lengthens your telomeres, and the most foundational molecule in our entire system of energy metabolism. It is especially important to protecting ...Show More
Why You Shouldn’t Take Melatonin Too Often | Chris Masterjohn Lite #116

07:34 | Feb 28th

I used to be addicted to melatonin. I couldn’t sleep without taking a time-release melatonin every night. Well, it wasn’t really an addiction. It was that my sleep just sucked, so I was stuck using melatonin because my body wasn’t working right. I ha...Show More
Tryptophan and Carbs for Sleep | Chris Masterjohn Lite #115

07:17 | Feb 26th

In order to sleep well, you need to get a good dose of tryptophan into your brain at any point during the day. The simplest way to do that is with natural, whole-food, high-glycemic carbohydrates like white potatoes and sweet potatoes. Tune in for ho...Show More
Ask Me Anything About Nutrition, February 17, 2019 | Mastering Nutrition #59

2:25:36 | Feb 24th

On February 17, members of the CMJ Masterpass joined me in a live Zoom meeting to ask me anything about nutrition, and here’s the full recording! We talked about lots and lots of things: using the Oura ring to measure HRV and optimize athletic perfor...Show More
Should You Eat Protein At Night? | Chris Masterjohn Lite #114

04:50 | Feb 21st

Could eating protein at night hurt your sleep? In this episode I discuss why it *might* hurt your sleep. Eating protein at the last meal of your day is important if you are trying to build muscle, but if you are trying to resolve sleeping problems th...Show More
Can Alpha-GPC and Gingko Hurt Your Sleep? | Chris Masterjohn Lite #113

05:44 | Feb 19th

In the last episode, I covered how and why I use alpha-GPC and ginkgo biloba supplements during periods where I need increased focused concentration. But could this hurt your sleep if you take them at night? Tune in for the details! This episode is b...Show More
Why You Should Manage Your Riboflavin Status and How to Do It | Mastering Nutrition #58

2:45:38 | Feb 16th

Riboflavin is the ultimate fat-burning nutrient. It makes even a bad MTHFR work right, and it keeps you looking young and beautiful forever. Here’s everything you need to know about why you should manage your riboflavin status and how to do it. In th...Show More
Alpha-GPC and Ginkgo Biloba for Focused Concentration | Chris Masterjohn Lite #112

06:54 | Feb 14th

Here’s how and why I use alpha-GPC and ginkgo biloba supplements during periods where I need increased focused concentration. Tune in for the details! This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American anc...Show More
How to Make Your Own GABA | Chris Masterjohn Lite #111

09:54 | Feb 12th

Here’s how to make your own GABA, not in your basement, but in your brain. GABA helps relax you, helps you make faster and better decisions under pressure, and helps you face your fears with less of a harmful stress response. To make it ourselves we ...Show More
Ask Me Anything About Nutrition, Feb 1, 2019

2:20:58 | Feb 9th

Here’s the recording of the February 1 Ask Me Anything! 30 CMJ Masterpass subscribers sat in on a Zoom session with me last Friday and asked me whatever they wanted about nutrition. We talk about bone meal for calcium, K2 and heart palpitations, low ...Show More
How to Get GABA from Food | Chris Masterjohn Lite | Chris Masterjohn Lite #110

05:56 | Feb 7th

GABA helps relax you, helps you make faster and better decisions under pressure, and helps you face your fears with less of a harmful stress response. Tune in to find out how to get it from FOOD! This episode is brought to you by Ancestral Supplement...Show More
Why You Might Need Carbs With Your GABA or Glycine | Chris Masterjohn Lite #109

05:38 | Feb 5th

Most people won’t have adverse effects from taking GABA or glycine supplements, but some do. If you find that either of these cause anxiety from tanking your breathing or heart rate, a dose of high-glycemic carbs like white potatoes, sweet potatoes, ...Show More
Nutrition in Neuroscience Part 4 | Mastering Nutrition #56

1:26:55 | Feb 1st

Part 4 of how NUTRITION has a HUGE impact on your BRAIN! Everything in your brain is something you ate, something you made from something you ate, or, in a few cases, something your mother ate. Nutrition impacts your mental and emotional health, the ...Show More
Courage, Not Confidence, For Facing Fears | Chris Masterjohn Lite #108

06:21 | Jan 31st

We often look to ourselves for confidence when facing up to our fears. This is wrong. Here I share a personal story about how the idea of “courage, not confidence,” from Tim Ferriss’s interview with the designer Deb Millman, helped me face up to a fe...Show More
Introducing the CMJ Masterpass

07:56 | Jan 30th

The CMJ Masterpass is for those of you who really love me. 💙 The GINORMOUS earlybird discount is about to disappear! ⏰So check this out now if you're not a member yet to see if it's for you. (or sign up at https://chrismasterjohnphd.com/masterpass  ...Show More
Face Your Fears With GABA | Chris Masterjohn Lite #107

05:39 | Jan 29th

Do you feel too stressed when trying to face your fears? That stress could tank your immune system. Believe it or not, a little GABA can help you tolerate the stress, and face your fears without hurting your immune function. Tune in for how 100 mg of...Show More
Nutrition in Neuroscience Part 3 | Mastering Nutrition #55

56:39 | Jan 25th

Part 3 of how NUTRITION has a HUGE impact on your BRAIN! Everything in your brain is something you ate, something you made from something you ate, or, in a few cases, something your mother ate. Nutrition impacts your mental and emotional health, the ...Show More
GABA for Faster Decision-Making | Chris Masterjohn Lite #106

05:23 | Jan 24th

Need to make quick decisions under pressure? Tune in for how 800 mg of GABA could help! This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal wo...Show More
Carbs for Serotonin and Stress-Resistance | Chris Masterjohn Lite #105

07:01 | Jan 22nd

While collagen won’t bonk your serotonin if you eat enough other protein, low-carbing too much might. Here’s why at least one meal a day with natural high-glycemic carbs like white potatoes or sweet potatoes could help improve your stress-resistance....Show More
Nutrition in Neuroscience Part 2 | Mastering Nutrition #54

1:50:56 | Jan 18th

Part 2 of how NUTRITION has a HUGE impact on your BRAIN! Everything in your brain is something you ate, something you made from something you ate, or, in a few cases, something your mother ate. Nutrition impacts your mental and emotional health, the ...Show More
Will Collagen Bonk Your Serotonin? | Chris Masterjohn Lite #104

12:43 | Jan 17th

Will collagen supplements bonk your serotonin and make you depressed or anxious? Tune in for my response to an article that Trudy Scott, author of The Anti-Anxiety Food Solution,  wrote about this over at “Every Woman Over 29” blog. This episode is b...Show More
How to Fix Chronic Pain | Chris Masterjohn Lite #103

11:58 | Jan 15th

Here are 5 ways to help resolve chronic pain: managing inflammation, reducing acidity, magnesium, glycine, and GABA. Tune in for more details! This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors b...Show More
Nutrition in Neuroscience Part 1 | Mastering Nutrition #53

1:24:45 | Jan 11th

Nutrition has a HUGE impact on your brain! Everything in your brain is something you ate, something you made from something you ate, or, in a few cases, something your mother ate. Nutrition impacts your mental and emotional health, the function of yo...Show More
3 Ways to Clear Stubborn Inflammation | Chris Masterjohn Lite #102

08:41 | Jan 10th

Here are 3 ways to clear stubborn inflammation: managing your fatty acids, taking a new supplement that jump-starts the resolution process, or going with the aspirin protocol from a few episodes ago. Tune in for the details! This episode is brought t...Show More
The Omega-6 / Omega-3 Fatty Acid Ratio: Should You Care? | Chris Masterjohn Lite #101

10:54 | Jan 8th

Should you care about your omega-6/omega-3 ratio? The short answer is, no, not unless you’re vegan or eat a diet that doesn’t contain liver, egg yolks, and fish. Nevertheless, blood testing for arachidonic acid, EPA, and DHA levels can be useful and ...Show More
What to Do About Menstrual Weight Gain | Chris Masterjohn Lite #100

10:01 | Jan 3rd

Ladies, do you gain a lot of weight around your period? Here’s how daily supplementation with the right forms of magnesium and B6, as well as targeted use of a low-salt, high-potassium diet around your period with herbal diuretics and just the right ...Show More
Why Aspirin Goes Best With Bicarbonate and Glycine | Chris Masterjohn Lite #99

09:52 | Jan 1st

Most over-the-counter anti-inflammatory drugs carry a risk of causing food intolerances and chronic, low-grade inflammation. Aspirin is an exception. But this is why it’s best taken with bicarbonate and glycine. Tune in to learn more! This episode is...Show More
Will MCT Oil Help You Lose Weight? | Chris Masterjohn Lite #98

09:49 | Dec 27th, 2018

Replacing most of your fat with MCT oil will help create a small caloric deficit that can assist in weight loss, but is it worth it? Tune in for my answer. This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native America...Show More
Does Glycine or GABA Wake You Up? | Chris Masterjohn Lite #97

07:34 | Dec 25th, 2018

GABA and glycine supplements should both have a calming effect, helping to reduce anxiety and make you sleep better. But some people have asked me, what if they do the opposite? What if they cause anxiety and wake you up at night? Tune in for my answ...Show More
Does Methylfolate Make You Angry or Depressed? | Chris Masterjohn Lite #96

08:09 | Dec 20th, 2018

Does methylfolate make you angry or depressed? Tune in to hear what I think is going on and what to do about it. This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs...Show More
7 Steps to Cure Histamine Intolerance | Chris Masterjohn Lite #95

09:27 | Dec 18th, 2018

Here’s a 7-step protocol to tackle histamine intolerance. Tune in to learn more! This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would sup...Show More
Is Alcohol Good for You? | Chris Masterjohn Lite #94

10:43 | Dec 13th, 2018

Is alcohol good for you? It’s clear to me that 1) alcohol is a toxin and 2) it can help with having fun, which is good for you, but in this episode I consider whether some dose of alcohol might actually be fundamentally good for you. I discuss three ...Show More
Alcohol and Histamine | Chris Masterjohn Lite #93

04:33 | Dec 11th, 2018

Could drinking alcohol be contributing to your allergies or histamine intolerance? When my allergies started going nuts in Greece this summer, I was drinking more alcohol. Alcohol impairs the clearance of histamine *and* competes with histamine to be...Show More
Are You Taking Medications That Cause Histamine Intolerance? | Chris Masterjohn Lite #92

06:18 | Dec 6th, 2018

Could your medications be contributing to your histamine intolerance? There are over 50 medications that could be culprits, so if you have symptoms of histamine intolerance and you are on any medications, tune in to this episode to find out if the on...Show More
Migraines and the Menstrual Cycle: Histamine? | Chris Masterjohn Lite #91

06:08 | Dec 4th, 2018

Ladies, let’s talk about your cycle. Specifically, do you get migraines, other types of headaches, flushing, itching, or any other allergy-like symptoms that correlate with your menstrual cycle? If so, you could be experiencing temporary histamine in...Show More
Kidney and DAO Supplements for Histamine Intolerance | Chris Masterjohn Lite #90

07:03 | Nov 29th, 2018

Got histamine intolerance? Here are two supplements that could help. Tune in to learn which ones to use! This episode is brought to you by Ancestral Supplements. Our Native American ancestors believed that eating the organs from a healthy animal woul...Show More
How to Test for Histamine Intolerance | Chris Masterjohn Lite CML 89

06:37 | Nov 27th, 2018

Do you have histamine intolerance? It could be confused with an increased burden of mast cells, one of the main types of cells that release histamine. Tune in for two lab tests that can help you tell the difference. This episode is brought to you by ...Show More
Dietary Histamine: How Reliable Is the Information? | Chris Masterjohn Lite #88

11:52 | Nov 22nd, 2018

Histamine! If you suffer from ANY of these symptoms -- diarrhea, headaches (including migraines), nasal congestion, asthma, wheezing, low or high blood pressure, heart palpitations (when your heart skips, flutters or beats irregularly), hives, itchin...Show More
How to Manage Your Selenium Status | Chris Masterjohn Lite #87

09:10 | Nov 20th, 2018

Selenium makes you resilient to all kinds of stress, including the physical attacks of infections and toxins. It keeps your nails healthy, prevents the wear and tear on your tissues as you age, keeps your body from launching too much inflammation and...Show More
How to Manage Your Vitamin C Status | Chris Masterjohn Lite #86

10:23 | Nov 15th, 2018

Vitamin C protects against bleeding gums, makes your bones strong, helps keep you from getting sick, protects against the normal wear and tear on our tissues, helps us deal with alcohol, cigarette smoke, and toxins in our environment, and may even he...Show More
Weston Price and Beyond | Mastering Nutrition #52

1:20:02 | Nov 14th, 2018

In this episode, Hilda Librada Gore of the Wise Traditions podcast interviews me about the work of Weston Price, dental researcher extraordinaire and pioneer of nutritional anthropology. In the second half, we talk about how to condense what we've le...Show More
How to Manage Your Vitamin B6 Status | Chris Masterjohn Lite CML #85

10:56 | Nov 13th, 2018

Vitamin B6 protects against depression, anxiety, insomnia, age-related cognitive decline, hypoglycemia, kidney stones, and the morning sickness of pregnancy. Tune in for everything you need to know about how to manage your B6 status! This episode is ...Show More
How to Manage Your Copper Status | Chris Masterjohn Lite #84

11:58 | Nov 8th, 2018

Copper! Copper is needed to prevent anemia, histamine intolerance, high cholesterol, and osteoporosis, probably helps with allergies, and is needed to make you feel good overall. There’s a dark side to its toxicity, but more likely you need more copp...Show More
DON’T Count Your Collagen as Protein | Chris Masterjohn Lite CML #83

10:14 | Nov 6th, 2018

Do you supplement with collagen?  Collagen is great, and important, but you SHOULDN’T be counting it toward your protein intake. I’ve been seeing “collagen protein” bars around, and there’s nothing inaccurate about calling them that, but it seems eas...Show More
Zinc for Heavy Metals | Chris Masterjohn Lite CML #82

05:54 | Nov 1st, 2018

Got heavy metals?  If the elevation of heavy metals is modest (for example, less than twice the upper limit of the reference range), I think it is best to use zinc supplementation as a gentle approach to help detoxify. Here’s how I recommend using zi...Show More
Why I DON’T Recommend Zinc Picolinate | Chris Masterjohn Lite #81

09:03 | Oct 30th, 2018

There are plenty of zinc supplements out there, and while many are acceptable, I don’t recommend using zinc oxide or zinc picolinate. People are often surprised that I recommend against picolinate. So, in this episode, I explain why. This episode is ...Show More
How to Supplement with Zinc | Chris Masterjohn Lite CML #80

07:01 | Oct 25th, 2018

Wondering what the best way is to supplement with zinc? This episode covers what kind to take, what dose, when to take it, how often, with what foods or on an empty stomach, and of course how to know if you should be supplementing. My preferred zinc ...Show More
How to Manage Your Zinc Status | Chris Masterjohn Lite #79

08:35 | Oct 23rd, 2018

Zinc is needed for healthy skin, a robust immune system, sharp vision, stable blood sugar control, balanced and strong hormonal health, and far more. It’s even needed for protection against the heavy metals that pollute our environment. Here’s how to...Show More
7 Natural Ways to Boost Your Glutathione | Chris Masterjohn Lite #78

07:13 | Oct 18th, 2018

Glutathione is a molecule you make from the protein in your diet that is incredibly important to protecting your liver, thyroid, and lungs. It’s the master antioxidant of the cell, critical to detoxing and cleaning out your system, and plays an espec...Show More
Glutathione for Asthma | Chris Masterjohn Lite CML #77

05:51 | Oct 16th, 2018

Do you have asthma? Do you know or love someone who does? Here’s how to use supplemental glutathione (reduced, liposomal, and nebulized) to help with this condition. This is the link to the episode on nitric oxide, mentioned in this episode: https://...Show More
DON’T Use Niacin to Buffer Excess Methyl Groups | Chris Masterjohn Lite #76

07:17 | Oct 11th, 2018

Many people use niacin supplements to reduce their methylation rate. Some use it regularly because they are “overmethylators” and some use it intermittently when they experience symptoms they associate with overmethylation. In this episode, I describ...Show More
DON’T Use Histamine Levels to Assess Methylation Status | Chris Masterjohn Lite #75

04:55 | Oct 9th, 2018

A number of practitioners use whole blood histamine levels to classify people into undermethylators and overmethylators. I don’t agree with using histamine levels to assess methylation status. Tune in to find out why. This episode is brought to you b...Show More
Kresser/Kahn Vegan Debate on Joe Rogan: My Post-Game Analysis

1:17:36 | Oct 4th, 2018

Please head on over to the YouTube video and like it, share it, or comment on it to help me promote this!  It would also be great if you're on Twitter if you could like, retweet, or reply to the tweet about the analysis. The links mentioned in the po...Show More
Why I Don’t Believe in “Overmethylators” and “Undermethylators” | Chris Masterjohn Lite #74

06:03 | Oct 4th, 2018

Are you an undermethylator or an overmethylator? Neither! Chris Masterjohn Lite is a show about what works. Today we kick off a short series on a few things that don’t work by discussing why I don’t think it’s useful and why I think it’s actually cou...Show More
What EVERYONE Should Be Doing About Methylation | Chris Masterjohn Lite #73

11:11 | Oct 2nd, 2018

MTHFR or not, this is the minimum that EVERYONE should be doing to support methylation, boiled down into five simple rules. Tune in to learn the rules! This episode is brought to you by Ancestral Supplements. Our Native American ancestors believed th...Show More
Five Rules for a Healthy Diet | Chris Masterjohn Lite #72

07:06 | Sep 27th, 2018

Here is a healthy diet, boiled down into five simple rules. Tune in to learn the rules! This episode is brought to you by Ancestral Supplements. Our Native American ancestors believed that eating the organs from a healthy animal would support the hea...Show More
Your Best Weapon Against Food Allergies and Food Intolerances | Chris Masterjohn Lite #71

08:24 | Sep 25th, 2018

Food allergies seem more common now than ever. Are we just hearing about them more because of better awareness, or are they really more common? We have reliable data about celiac disease: it’s four times as common now than it was a half century ago. ...Show More
Vitamin A for Allergies | Chris Masterjohn Lite CML #70

08:47 | Sep 20th, 2018

When I was in Greece this August, I didn’t have any allergies at first, but then they started acting up, and they kept getting worse throughout my trip. I thought it was from the local environment, but when I woke up with conjunctivitis in the last w...Show More
Blood Tests for Food Allergies | Chris Masterjohn Lite #69

07:26 | Sep 18th, 2018

Many people have asked me what I think about blood tests for food allergies. In this episode, I explain. This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. Everything you could ever need to know to optimize your n...Show More
Seasonal Allergies? Think About the Histamine in Your Food | Chris Masterjohn Lite #68

07:28 | Sep 13th, 2018

If you suffer from allergies, you may need to remove fermented, aged, and cured foods from your diet. While the ultimate solution should be to make yourself more resilient to both pollen and these foods, lowering the amount of histamine in your “hist...Show More
When Measuring Your Waist Circumference Doesn’t Work | Chris Masterjohn Lite #67

07:49 | Sep 11th, 2018

In the past I have recommended measuring your waist circumference in addition to your scale weight when you are trying to lose weight or gain muscle. This is an easy way to gauge how much of your change in weight is fat versus muscle. But sometimes i...Show More
Why You Shouldn’t Manage Iron Overload With Diet | Chris Masterjohn Lite #66

07:31 | Sep 6th, 2018

It may seem that people at risk of iron overload should manage it by avoiding iron-rich foods, but in most cases this is a bad idea. Iron-rich foods are rich in many other nutrients, like copper, zinc, vitamin A, and vitamin B12. Chelators like phyta...Show More
Why You Probably Don’t Need to Care About Avoiding Iron-Rich Foods | Chris Masterjohn Lite #65

07:37 | Sep 4th, 2018

A lot of people seem to think that they should avoid iron-rich foods, even if they have no reason to believe they have a genetic predisposition to iron overload. In this video, I show you why this is ridiculous. I *do* have a genetic predisposition t...Show More
This is the Bloodwork You Should Get for Iron Overload | Chris Masterjohn Lite #64

07:41 | Aug 30th, 2018

In this episode, I break down an iron panel and explain why it’s important to also measure serum ferritin and transferrin, and when you should use transferrin saturation instead of iron saturation as a marker of your short-term iron status. This epis...Show More
How to Monitor Your Thiamin (Vitamin B1) Status | Chris Masterjohn Lite #63

07:58 | Aug 28th, 2018

Thiamin, or vitamin B1, is needed for energy metabolism but is especially important to carbohydrate metabolism. Its deficiency causes severe neurological problems, but moderate deficits may manifest more mildly as poor carbohydrate tolerance. Carnivo...Show More
How to Manage Your Magnesium Status | Chris Masterjohn Lite #62

08:56 | Aug 23rd, 2018

Magnesium is needed for literally everything in the body. When you don’t have enough, the most common problems are twitching, muscle cramps or spasms, heart palpitations, and weakness, plus other signs and symptoms discussed in the video. In this epi...Show More
How to Test Kidney Function When Taking Creatine | Chris Masterjohn Lite #61

03:52 | Aug 21st, 2018

Taking creatine can raise your serum creatinine and give the false impression your kidney function is declining. Here is how to avoid this problem. This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. Everything you...Show More
How to Manage Your Vitamin A Status | Chris Masterjohn Lite #60

08:15 | Aug 16th, 2018

Dry eyes? Poor night vision? Get sick often? Bumpy or flaky skin? You may need more vitamin A. In this video, I tell you how to figure that out, and what to do about it. This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat...Show More
The Best Way to Supplement With Potassium | Chris Masterjohn Lite #59

08:15 | Aug 14th, 2018

Only 2% of Americans meet the official recommendations for potassium, yet potassium supplements carry risks that has led the FDA to strictly regulate the amount in one serving to be so small you would need to take 50 pills a day to meet the requireme...Show More
The Best Way to Supplement With Calcium | Chris Masterjohn Lite # 58

05:23 | Aug 9th, 2018

Calcium supplementation is controversial. Some people believe that supplements, but not calcium-rich foods, can increase the risk of heart disease. Here are my recommendations for calcium supplementation to make it as close to eating whole foods as p...Show More
Do you really need to be taking fish oil? | Chris Masterjohn Lite #57

06:34 | Aug 7th, 2018

Do we really need to be taking fish oil? For most people, it is better to use fish or pasture-raised egg yolks to get omega-3s. But there are specific reasons to use cod liver oil, fish oil, or krill oil. More details in the video! This episode is br...Show More
How to Gain Muscle Without Gaining Fat | Chris Masterjohn Lite #56

07:31 | Aug 2nd, 2018

How do you put on muscle without risking gaining fat? You need the right workout, enough protein, and a gentle caloric surplus. Watch the video for more details! This episode is brought to you by Testing Nutritional Status: The Ultimate Cheat Sheet. ...Show More
7 Ways to Keep Your Blood Sugar Stable | Chris Masterjohn Lite #55

09:21 | Jul 31st, 2018

Here are seven ways to keep your blood sugar in control: vinegar; glycine, proper balance and eating order within your meals, walking after your meal, putting your carbs after exercise, managing your glycemic load per meal, and focusing on meals that...Show More
Why You Should Be Careful With Niacin and Nicotinamide Riboside | Chris Masterjohn Lite #54

12:31 | Jul 26th, 2018

Are you using niacin or nicotinamide riboside? If so, watch this video! These supplements can help you age more gracefully and give you more energy, but they can also hurt your liver, mess with your neurotransmitters and your mood, and even sap your ...Show More
How to Track Your Vitamin and Mineral Intake | Chris Masterjohn Lite #53

12:37 | Jul 24th, 2018

One of the most powerful things you can do to evaluate whether your nutrition is on point is to track your vitamin and mineral status for a few days that are representative of your diet. Here’s how to do it with Cronometer, with specific recommendati...Show More
3 Ways to Get Enough Potassium | Chris Masterjohn Lite #52

08:41 | Jul 19th, 2018

In this video, I give you three different ways to get enough potassium. The first focuses on eating a lots of fruits and vegetables. The second focuses on a diet low in fat, moderate in grains, and devoid of refined foods. The third focuses on select...Show More
Why Salt Raises Blood Pressure in Some People | CML #51

05:59 | Jul 17th, 2018

In this video, I give you three different ways to get enough potassium. The first focuses on eating a lots of fruits and vegetables. The second focuses on a diet low in fat, moderate in grains, and devoid of refined foods. The third focuses on select...Show More
5 Ways to Help With Glutamate Sensitivity and Glutamate Dominance | Chris Masterjohn Lite #50

09:13 | Jun 14th, 2018

If you have negative reactions to MSG, slowly cooked protein, pressure cooked protein, or fermented foods, you might have glutamate sensitivity. If you have a neurological or psychiatric condition (anxiety, sleep disorders, epilepsy are all examples)...Show More
Carbs or Keto for Sleep? | CML #49

07:16 | Jun 12th, 2018

If you’re trying to get better sleep, should you be upping your carbs, or going keto? Paradoxically, both of these strategies can help, but for different reasons. In this episode I cover why they can help, how to pick your strategy, and some ways you...Show More
How to Protect Your Muscle Mass When Losing Weight | CML #48

05:32 | Jun 7th, 2018

When you want to lose weight, you really want to lose fat, right? You’re not trying to turn into a wimpy twig with no muscle mass, are you? If so, it’s important to design your weight loss strategy in a way that protects your muscle mass. If you don’...Show More
Emotions and Environment Could Be Hurting Your Weight Loss | Chris Masterjohn Lite #47

08:04 | Jun 5th, 2018

Are you struggling to lose weight? Feel like you don’t have the willpower to make it happen?Your emotional relationship with food and your environment could be hampering your ability to succeed. Knowing whether you are a moderator or a sustainer, kno...Show More
Weight Loss: The Low-Hanging Fruit | Chris Masterjohn Lite #46

07:50 | May 31st, 2018

Why should you bother spending time tracking calories or eating something so monotonous as “The Robot Diet” when there are plenty of dietary approaches out there that allow a variety of delicious foods, don’t require time spent tracking calories, and...Show More
Lose Weight With the Robot Diet | Chris Masterjohn Lite #45

06:48 | May 29th, 2018

The most reliable way to lose weight is to track calories, but tracking calories is time consuming. With the Robot Diet, you can substitute consistency for tracking calories, and save tons of time. Eat like a robot to have the abs of a robot. Walk li...Show More
Chris Kresser on Unconventional Medicine | Mastering Nutrition #51

1:26:40 | May 23rd, 2018

In this episode, I interview Chris Kresser! We discuss his new book, Unconventional Medicine, and everything he is doing over at the Kresser Institute, including his new health coach training program. Chris is changing the face of medicine with his n...Show More
Here’s What to Do About VDR Mutations | Chris Masterjohn Lite #44

04:53 | Jan 23rd, 2018

Are mutations in your genes for the vitamin D receptor impacting your vitamin D requirements? There are three common genetic variants, known as Taq1, Bsm1, and Fok1. They’ve been associated with the risk of certain diseases but no one has quite sorte...Show More
Can You Get Vitamin A From Plants? It Depends on Your Genes. | Chris Masterjohn Lite #43

05:26 | Jan 18th, 2018

Can you get vitamin A from plant foods? It depends on your genes. Listen to this podcast to learn how to figure out your BCO1 genetics and how this impacts your vitamin A requirement. Vitamin A is found in the form of carotenoids in red, orange, yell...Show More
What to Do About Your COMT Genes | Chris Masterjohn Lite #42

07:12 | Jan 16th, 2018

Do you have anxiety? Depression? Attention problems? Or are you worried about estrogen and cancer? If so, listen to this podcast to learn about the role of your COMT genetics. COMT metabolizes dopamine, estrogen, and various other things. Half of us ...Show More
Why You Should Manage Your Thiamin Status and How to Do It | Mastering Nutrition #50

56:21 | Jan 14th, 2018

Today, January 14, is the *last day* to get 30% off your entire order by entering masterjohn as the promo code at checkout when you make purchases on paleovalley.com. Thiamin, or vitamin B1, is central to both energy metabolism and antioxidant defens...Show More
Your Nitric Oxide Genes, Blood Pressure, and Asthma | Chris Masterjohn Lite #41

05:39 | Jan 11th, 2018

Do you have asthma? High blood pressure? Knowing your nitric oxide genes may help you find a solution. In this episode we continue to look at the StrateGene report, this time focusing on the genes for endothelial nitric oxide synthase. Impairments in...Show More
Your MTRR Genes and Vitamin B12 | Chris Masterjohn Lite #40

06:25 | Jan 9th, 2018

You may have heard of MTHFR, but have you heard about MTRR? If you care about your vitamin B12 status, listen to this podcast to learn about it. MTRR is an enzyme that helps you repair your vitamin B12 once it’s been damaged. You don’t need to use it...Show More
Why You Need Glycine: A Panel Discussion | Mastering Nutrition #49

1:50:22 | Jan 8th, 2018

Glycine can you sleep, stabilize your blood sugar, improve your joint health, keep your skin beautiful, and do much more. It's a little amino acid with a big impact on your health. This episode is a panel discussion between Dr. Chris Masterjohn, Alex...Show More
Ten Tips for Preventing Kidney Stones | Chris Masterjohn Lite #39

09:05 | Jan 4th, 2018

Concerned about kidney stones? Here are ten things you can do to naturally protect yourself. Believe it or not, calcium is protective. But there is far more. Listen to this podcast to learn all about it. To get these episodes free of ads, with transc...Show More
Introducing... Testing Nutritional Status: The ULTIMATE Cheat Sheet!

17:09 | Jan 2nd, 2018

Happy 2018! After many dozens of hours putting this together, I'm super excited to announce "Testing Nutritional Status: The Ultimate Cheat Sheet." Over the course of 2017, many of you followed my podcast series on measuring and managing nutritional ...Show More
Oxalates: Should You Be Concerned About Collagen? | Chris Masterjohn Lite #38

05:26 | Jan 2nd, 2018

So far we’ve seen that glycine or collagen supplements can improve sleep, tendon health, and blood sugar. But many of you have asked me, should we be concerned that they can raise oxalate levels? This could potentially increase the risk of kidney sto...Show More
Glycine With a Meal for Blood Sugar | Chris Masterjohn Lite #37

03:23 | Dec 28th, 2017

Got blood sugar problems? Glycine might help! 3-5 grams of glycine before a meal helps stabilize your blood sugar after the meal, and 15 grams a day every day helps improve long-term blood sugar stability in type 2 diabetes. Listen to this podcast fo...Show More
Collagen Before Your Workout for Tendon Health | Chris Masterjohn Lite #36

03:48 | Dec 26th, 2017

Achy joints? Tendon pain? Just looking to stay youthful forever? Taking 15 grams of collagen before your workout, maybe with a little vitamin C, can do wonders for your tendon health. Your tendons aren’t that metabolically active and they don’t vacuu...Show More
Creatine: Far More Than a Performance Enhancer

1:33:13 | Dec 21st, 2017

Creatine, best known for its ability to build muscle and enhance athletic performance, is also critical for digestion, mental health, protecting your hearing, and keeping your skin vibrant and youthful.    From among the various options for creatine ...Show More
Get Better Sleep With Glycine | CML #35

04:28 | Dec 13th, 2017

Do you have trouble sleeping, or wish you felt more rested and energized during the day? Glycine might be one of the best things you can try. It doesn’t just have a calming effect, but it improves sleep quality and can make you feel more rested even ...Show More
This is the Bloodwork You Should Get for MTHFR | CML #34

08:21 | Dec 11th, 2017

Is what you’re doing for MTHFR working? How would you know? In this episode I cover the most important blood work to get to make sure what you’re doing is working. I cover the importance of homocysteine, how to interpret glycine and sarcosine levels ...Show More
What to Do About MTHFR | Chris Masterjohn Lite #33

08:44 | Dec 6th, 2017

Got MTHFR? I got you: here’s what you can do with nutrition to optimize for your genetics. MTHFR mutations increase your need for choline and glycine. It’s key to get methylfolate in your diet, but high-dose methylfolate supplements are not the solut...Show More
How to Know If You Need to Care About Your MTHFR | Chris Masterjohn Lite #32

08:54 | Dec 4th, 2017

Should you care about your MTHFR? Here’s how to find out your MTHFR genetic status and know how it affects you. MTHFR is an enzyme that allows folate, or vitamin B9, to support a process known as methylation. Methylation is important to mental health...Show More
Are You Coming to Wise Traditions?

04:43 | Nov 4th, 2017

Are you coming to Wise Traditions 2017? It's in Minneapolis, with some pregame events beginning on Thursday November 9th and the main conference running from Friday, November 10th through Monday, November 13th. I'm excited to see friends like Ben Gre...Show More
How We Make Ketones | MWM Energy Metabolism Cliff Notes #32

10:11 | Oct 10th, 2017

In conditions of glucose deprivation, such as fasting or carbohydrate restriction, ketogenesis serves to reduce our needs for glucose. This reduces the need to engage in the energetically wasteful process of gluconeogenesis, which would otherwise be ...Show More
Cortisol and Gluconeogenesis |MWM Energy Metabolism Cliff Notes #31

09:36 | Oct 9th, 2017

The last lesson covered how insulin, glucagon, and allosteric regulators from within the liver ensure that the liver only engages in gluconeogenesis when it can and when it needs to. This lesson focuses on an additional layer of regulation: cortisol....Show More
Regulation of Gluconeogenesis | MWM Energy Metabolism Cliff Notes #30

13:39 | Oct 8th, 2017

Since gluconeogenesis is extremely expensive, it has to be tightly regulated so that it only occurs when both of two conditions are met: 1) the liver has enough energy to invest a portion into synthesizing glucose, and 2) the rest of the body is in n...Show More
Gluconeogenesis |MWM Energy Metabolism Cliff Notes #29

10:25 | Oct 7th, 2017

Gluconeogenesis is extremely expensive. Three steps of glycolysis are so energetically favorable that they are irreversible. Getting around them requires four gluconeogenesis-specific enzymes and the investment of a much larger amount of energy. Over...Show More
Insulin as a Gauge of Energetic Versatility | MWM Energy Metabolism Cliff Notes #28

07:43 | Oct 6th, 2017

Insulin is commonly seen as a response to blood glucose whose primary role is to keep blood glucose within a narrow range. This view of insulin fails to account for its many roles outside of energy metabolism that govern long-term investments in heal...Show More
The Pentose Phosphate Pathway | MWM Energy Metabolism Cliff Notes #27

10:34 | Oct 5th, 2017

The pentose phosphate pathway provides a deep look into a stunning array of essential roles for glucose. In it, glucose becomes the source of NADPH, used for antioxidant defense, detoxification, recycling of nutrients like vitamin K and folate, and t...Show More
Are We All Evolved to Eat High Protein? | Mastering Nutrition #47

1:07:15 | Oct 4th, 2017

In August of this year, 25-year-old bodybuilding mom Meegan Hefford was found unconscious in her apartment, brought to the hospital where she was declared brain-dead, and died soon after. The cause? "Too much protein before competition," according to...Show More
Insulin Doesn’t Make You Fat | MWM Energy Metabolism Cliff Notes #26

12:12 | Oct 4th, 2017

Although insulin promotes storage of fat in adipose tissue, this occurs in the context of multiple layers of regulation where energy balance is the final determinant of how much fat we store. In a caloric deficit, the low energy status of muscle and ...Show More
Insulin Shuts Down Fat-Burning | MWM Energy Metabolism Cliff Notes #25

07:55 | Oct 3rd, 2017

Insulin prevents fat-burning in part by locking fat in adipose tissue and in part by shutting down transport of fatty acids into the mitochondrion inside cells. By downregulating lipoprotein lipase (LPL) at heart and skeletal muscle and upregulating ...Show More
Insulin Makes You a Carb Burner | MWM Energy Metabolism Cliff Notes #24

06:02 | Oct 2nd, 2017

Most people interested in health and nutrition know that insulin clears glucose from the blood into cells, but it is much less widely appreciated that insulin also makes you burn that glucose for energy. Insulin stimulates the translocation of GLUT4 ...Show More
Insulin Isn’t Just About Glucose | MWM Energy Metabolism Cliff Notes #23

13:11 | Oct 1st, 2017

Insulin secretion. Remarkably, we know from dietary studies that we get the most insulin from eating carbohydrate, yet we know from molecular and cellular studies that insulin secretion is primarily triggered by the ratio of ATP to ADP inside the pan...Show More
Energy Status Regulates Fat Burning | MWM Energy Metabolism Cliff Notes #22

09:15 | Sep 30th, 2017

This lesson covers the regulation of beta-oxidation. The primary regulation of beta-oxidation occurs at the mitochondrial membrane, where fatty acids are transported into the mitochondrion. Acetyl CoA carboxylase governs both the formation of fatty a...Show More
Energy Status Regulates Glycolysis |MWM Energy Metabolism Cliff Notes #21

11:35 | Sep 29th, 2017

This lesson covers the regulation of glycolysis. The principle regulation occurs at phosphofructokinase, which guards the gate to the first irreversible, committed step to burn glucose for energy. What governs it? Energy. If you need more ATP, you bu...Show More
Glycolysis | MWM Energy Metabolism Cliff Notes #19

14:52 | Sep 27th, 2017

In this lesson, we examine the entire glycolytic pathway. We use as our theme the transfer of oxygen from phosphate to newly generated water. This explains why the standard stoichiometry of glycolysis found in textbooks show it generating two water m...Show More
Beta-Oxidation |MWM Energy Metabolism Cliff Notes #20

10:07 | Sep 27th, 2017

In this lesson, we examine the beta-oxidation in its simplest form: the breakdown of a long-chain, saturated fatty acid. We see once again the principle that the oxygen content of a molecule determines how much water its metabolism consumes and how m...Show More
Carbs and Sports Performance: The Evidence | MWM Energy Metabolism Cliff Notes # 18

12:15 | Sep 26th, 2017

Can fat fuel intensity in a competitive athlete? This lesson takes a critical look at the commonly cited evidence in favor of a neutral or beneficial effect of low-carbohydrate or ketogenic diets on sports performance, as well as key pieces of confli...Show More
Carbs and Sports Performance: The Principles | MWM Energy Metabolism Cliff Notes #17

11:48 | Sep 25th, 2017

Can athletes fat-adapt their workouts? This lesson lays down the principles of exercise biochemistry and physiology needed to understand the importance of the three energy systems supporting energy metabolism in skeletal muscle: the phosphagen system...Show More
Carbs Spare Protein In a Way Fat Can't | MWM Energy Metabolism Cliff Notes #16

10:20 | Sep 18th, 2017

“Anaplerosis” means “to fill up” and refers to substrates and reactions that fill up a metabolic pathway as its own substrates leak out for other purposes. The citric acid cycle is a central example of this because its intermediates are often used to...Show More
Why We Make Lactic Acid | MWM Energy Metabolism Cliff Notes #15

11:35 | Sep 12th, 2017

One of the advantages of carbohydrate over fat is the ability to support the production of lactate. This is so important that carbohydrate is physiologically essential to red blood cells and certain brain cells known as astrocytes. For the same reaso...Show More
Thiamin, Ketones, and Microbes | MWM Energy Metabolism Cliff Notes #14

09:51 | Sep 10th, 2017

Did you realize that thiamin deficiency can be caused by your environment? In the old days, beriberi was associated with the consumption of white rice. Nowadays, refined foods are an unlikely cause of thiamin deficiency because they are fortified. We...Show More
Pyruvate Dehydrogenase | MWM Energy Metabolism Cliff Notes #13

09:45 | Sep 9th, 2017

The pyruvate dehydrogenase complex catalyzes the one decarboxylation step that carbohydrate undergoes to generate acetyl CoA, which accounts for the one carbon dioxide molecule produced in carbohydrate metabolism that is not produced during the metab...Show More
Carbs, Fat, and Carbon Dioxide | MWM Energy Metabolism Cliff Notes #12

08:53 | Sep 7th, 2017

Since carbs are richer in oxygen than fat, they consume less water in their metabolism and release more carbon dioxide. Carbon dioxide puts stress on the lungs and its generation should be restricted in the case of lung injury to allow healing. This ...Show More
Urinary Organic Acid Tests | MWM Energy Metabolism Cliff Notes #11

11:29 | Sep 6th, 2017

Now we take it clinical: how do we use what we’ve learned so far to interpret the section of a urinary organic acids test that reports the citric acid cycle metabolites? We begin by looking at the underlying chemistry to explain the curious absence o...Show More
Why We Consume H2O in the TCA Cycle | MWM Energy Metabolism Cliff Notes #10

12:25 | Sep 5th, 2017

This lesson looks at the fundamental principle that atomic oxygen is the limiting factor for the release of carbon dioxide in metabolism, and when we don’t have enough we take it from water. This will become very relevant when we cover fats versus ca...Show More
Why Does CoA Come Back to the TCA Cycle? | MWM Energy Metabolism Cliff Notes #9

09:04 | Sep 4th, 2017

This lesson addresses the curious case of why CoA makes a brief cameo in the citric acid cycle during the formation of succinyl CoA only to leave again in the next step. We dig into the chemistry underlying the high-energy thioester bond that CoA for...Show More
7 Unforgettable Things About α-Ketoglutarate Dehydrogenase | MWM Energy Metabolism Cliff Notes #8

09:30 | Sep 3rd, 2017

This complex is so rich in biochemical concepts and relevance to health and disease. Having done the dirty work of looking at its organic chemistry mechanisms in the last lesson, here we explore broadly applicable biochemistry principles like energet...Show More
α-Ketoglutarate Dehydrogenase | MWM Energy Metabolism Cliff Notes #7

08:11 | Sep 2nd, 2017

The alpha-ketoglutarate dehydrogenase complex is marvelously complex and incredibly rich in details that are relevant to the big picture of metabolism and to many issues of health and disease. Today, we break down what actually happens so that we can...Show More
I'm Now Accepting New Clients!

06:33 | Sep 1st, 2017

Are you interested in working with me one-on-one so I can help you better meet your health goals? Good news! I’m now accepting new clients for both hourly consultations and health and wellness packages. Here are the core things I’m best at that I wou...Show More
Dry Skin on a Low-Fat Diet? Try Egg Yolks or Liver. | Chris Masterjohn Lite #31

03:52 | Sep 1st, 2017

If you develop dry skin on a low-fat diet, especially if you're eating egg whites and throwing out the yolks, it could be a biotin deficiency. Or, it could be an essential fatty acid deficiency. Either way, egg yolks and liver come to the rescue. To ...Show More
Isocitrate Dehydrogenase | MWM Energy Metabolism Cliff Notes #6

10:48 | Aug 31st, 2017

This lesson looks at the third step of the citric acid cycle in much more detail, digging into the organic chemistry concepts involved in the conversion of isocitrate to α-ketoglutarate. We dive deep into this because it’s the only way to explain why...Show More
Dry Skin When Adding Muscle? Think Zinc. | Chris Masterjohn Lite #30

04:15 | Aug 30th, 2017

Do you get dry skin when you put on muscle mass? It could be a zinc deficiency. Here's how to take care of it. To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with ...Show More
Regulation of ATP Production by the Need for ATP | MWM Energy Metabolism Cliff Notes #5

08:09 | Aug 29th, 2017

The fifth MWM Energy Metabolism lesson explores the third and fourth steps of the citric acid cycle and explains how the rate of ATP production is regulated according to the cell’s need for ATP. Together with lesson four, it explains how cells regula...Show More
Regulation of ATP Production by Reactive Oxygen Species | MWM Energy Metabolism Cliff Notes #4

07:06 | Aug 28th, 2017

This lesson explores the first two steps of the citric acid cycle and explains how the rate of ATP production is regulated according to the abilities of the electron transport chain. Together with lesson five, it explains how cells regulate their ATP...Show More
Cellular Respiration| MWM Energy Metabolism Cliff Notes #3

09:33 | Aug 27th, 2017

This lesson provides an overview of the basic objectives of using the citric acid cycle and the electron transport chain to make ATP. We start here because, no matter whether we burn protein, carbs, or fat, these two interrelated systems are what is ...Show More
Activation Energy & Enzymes | MWM Energy Metabolism Cliff Notes #2

07:47 | Aug 26th, 2017

The second MWM energy metabolism looks at how we use enzymes to exert exquisite control over what happens inside our bodies. If the second law of thermodynamics holds that entropy is always increasing, why don’t we reach maximum entropy right away? W...Show More
Thermodynamics | MWM Energy Metabolism Cliff Notes #1

07:34 | Aug 25th, 2017

The first MWM Energy Metabolism lesson answers the question, why do we have to eat such an enormous amount of food? The answer is to comply with the second law of thermodynamics. If you have a chemistry background, you should recognize this as a ligh...Show More
Introducing the Energy Metabolism CLIFF NOTES!

05:39 | Aug 25th, 2017

Masterclass With Masterjohn Energy Metabolism is a structured course that begins with foundational principles and progresses to advanced topics to give you everything you need to know about the biochemistry of how we break down food for energy, use t...Show More
Living With MTHFR | 46

2:01:50 | Aug 12th, 2017

MTHFR is an enzyme that allows folate (vitamin B9) to support the cellular process of methylation, which is important for the synthesis of creatine and phosphatidylcholine, the regulation of gene expression, neurotransmitter metabolism, and dozens of...Show More
Is Insulin Really a Response to Blood Glucose? | 45

1:38:45 | Jul 30th, 2017

Insulin is almost universally considered a hormone whose primary purpose is to regulate blood glucose levels. Indeed, it does this. But is that the whole picture? When we look at what governs pancreatic insulin secretion inside the beta-cell, it's ab...Show More
The Biochemistry of Why Insulin Doesn't Make You Fat | 44

1:47:27 | Jul 22nd, 2017

Do carbs and insulin make you fat? The argument centers on the ability of insulin to promote the conversion of carbohydrate to fat and lock fat in adipose tissue, as well as the necessity of glucose to provide the backbone to fat molecules within adi...Show More
Methylate Your Way to Mental Health With Dopamine | 43

1:38:03 | Jul 17th, 2017

Our consciousness is like a net. We want the net to be fluid enough to let thoughts that bother us pass through without grabbing our attention, but strong enough to grab on to the ideas and motivations that will drive us to achieve what we value in l...Show More
Can Fat Fuel the Athlete? | 42

1:21:41 | Jul 8th, 2017

In this episode, we look at whether fat can fuel the athlete. We begin with the physiological principles involved, then take a look at the evidence from studies swapping fat for carbs to see how it impacts athletic performance. This episode is brough...Show More
Is Coconut Oil Killing Us? | 41

1:33:44 | Jun 24th, 2017

In this episode, I weigh in on the American Heart Association's new Presidential Advisory and Dietary Fats and Cardiovascular Disease, and all the headlines that have been spinning on the supposed risks of coconut oil. This episode is brought to you ...Show More
Why You Should Eat Glutathione | 40

1:19:06 | May 7th, 2017

In episode 40, I explain why glutathione survives digestion and can be absorbed intact, and why supplementing with it or eating it in foods helps support your health.   My recommended supplements: Jarrow Reduced Glutathione and Core Med Science Optim...Show More
Do doctors learn enough nutrition? Panel Discussion! | 39

2:10:27 | Apr 9th, 2017

Episode 39 is a panel discussion between me and three panel members who are either finishing medical school now or are recent graduates of medical school. We discuss the current state of nutrition in medical school, whether and how it should change, ...Show More
What to Do About High Cholesterol | 38

58:41 | Mar 19th, 2017

If you're concerned about your cholesterol, or confused about what to do, this episode is for you. In this episode, I list the four key factors that control blood cholesterol levels and outline the simplest dietary or lifestyle changes we can make to...Show More
How to Read a Science Paper | 37

2:04:58 | Mar 11th, 2017

In this episode, I explain how to come up with a good question, obtain the background information you need, find research, obtain full texts, organize them, read the different sections of a paper to get the right kind of value out of it, and critical...Show More
Why You Should Measure Your Zinc Status and How to Do It | 36

2:00:29 | Mar 4th, 2017

Do you want beautiful, flawless, radiantly healthy skin? Want to stay healthy during cold season? Want to eat that bagel without your blood sugar spiking through the roof? Then it's time to think about zinc. Zinc is critical to every aspect of our bi...Show More
35: Why You Should Manage Your Selenium Status and How to Do It

1:49:45 | Feb 18th, 2017

Selenium is critically essential to the defense against oxidative stress and to thyroid hormone metabolism. Soil concentrations cause so much variability in the selenium content of foods that any two of us could be eating the same diet and one of us ...Show More
"The Daily Lipid" is Now "Mastering Nutrition"

10:35 | Feb 16th, 2017

This is a quick note to let you know that I changed the name of the show from "The Daily Lipid" to "Mastering Nutrition" and to explain why I did it.
034: Stephan Guyenet on The Hungry Brain

1:33:27 | Feb 10th, 2017

Stephan Guyenet made a book! The Hungry Brain is available now, and in episode 34, Stephan and I talk all about it. Stephan is a long-time friend and colleague. He has a PhD in neuroscience, and studies the role of the brain in controlling the food w...Show More
033: Why You Should Manage Your Copper Status and How to Do It

1:34:43 | Feb 3rd, 2017

In episode 33, we continue the series on assessing and managing nutritional status. This time we talk about copper. Copper deficiency can cause anemia that is very difficult to tell apart from iron-deficiency anemia, osteoporosis, histamine intoleran...Show More
032: Why You Need to Manage Your Iron Status and How to Do It

1:38:35 | Jan 27th, 2017

In episode 32, I tell the story of my personal story with iron overload, and weigh in on the proper use of blood tests and strategies to manage anemia, hemochromatosis, and everything in between. It's important to realize that these are the extremes,...Show More
Interlude: What Makes a Good Marker of Nutritional Status?

55:13 | Jan 26th, 2017

In this special interlude, I lay down the framework of the five core principles that make a good marker of nutritional status. This is to lay down the framework for a series of podcasts in the future about managing nutritional status for specific vit...Show More
031: Why You Should Manage Your Glutathione Status and How to Do It

1:19:47 | Jan 13th, 2017

Glutathione is central to recovery from exercise, feeling good, looking good, aging gracefully, and preventing or overcoming both infectious diseases and chronic degenerative diseases. Episode 31 covers everything you need to know about why and how ...Show More
030: Zinc Definitely Fights Colds, But You're Probably Using the Wrong Kind

1:09:37 | Dec 26th, 2016

In episode 30, I talk about the use of zinc lozenges to fight colds. While nutritional zinc does support the immune system and your immunity may benefit from zinc supplements or zinc-rich foods, this has nothing to do with the use of zinc lozenges to...Show More
029: What's New With Vitamin K2

2:20:19 | Dec 10th, 2016

In this episode, I've extracted from The Ultimate Vitamin K2 Resource the latest developments and elaborated on them for a more in-depth discussion. I begin by telling the story of my 2007 article about Weston Price's activator X, "On the Trail of th...Show More
028: Life After Academia with Guillermo Ruiz

2:16:38 | Nov 23rd, 2016

Gullermo Ruiz of 3030Strong, a rising soon-to-be ND in the ancestral health community, interviewed me about my decision to leave academia and what I'll be doing to bring you value come January.  In this episode you can find all the following and more...Show More
027: Career Advice, With Brady Holmer

2:08:46 | Nov 20th, 2016

This is a totally different type of episode. Brady Holmer, a first-year exercise science PhD student, interviews me for career advice. In this episode you can find the following: 11:50 Brady's background in exercise science research; 16:52 Where Brad...Show More
026: When Fat People Can't Get Fat Enough and Lean People Get Fat in All the Wrong Places

1:21:35 | Oct 8th, 2016

In episode 25, Insulin Resistance Isn't All About Carbs and Insulin, I explained why an individual cell would "decide" to stop taking up energy. Here in episode 26, I explain tissue-level energy overload, focusing on adipose tissue and liver. At adip...Show More
025: Insulin Resistance Isn't All About Carbs and Insulin

1:06:12 | Aug 24th, 2016

In episode 23, I explained why ketogenesis isn't all about carbs and insulin. Here in episode 25, I explained why insulin resistance isn't all about carbs and insulin. If that doesn't sound crazy, let me put it this way: forget carbs; I'll even say i...Show More
024: The Evolution of Diverse Vitamin D Requirements

1:03:09 | Aug 20th, 2016

Whites have higher 25(OH)D than every other racial group, and the conventional explanation is that light skin evolved to allow sufficient vitamin D synthesis far away from the equator. In episode 24, I explain why these differences may relate to gene...Show More
023: How I Lost 30 Pounds in Four Months, and How I Knew It Was Time.

1:29:02 | Aug 9th, 2016

This episode is part personal story, part practical how-to guide, and part insight. The insight I want to emphasize here is one that I think is far too often overlooked: sometimes we shouldn't be trying to lose weight because the time isn't right. Bu...Show More
022: Ketogenic Diets Aren't All About Carbs and Insulin

52:27 | Jul 28th, 2016

Did you know that adding MCT oil to your pasta is more ketogenic than restricting your carbohydrates to ten percent of calories? Many people think of carbohydrate and insulin as central to ketogenesis, but the direct biochemical event that initiate ...Show More
021: Should You Do CrossFit on a Ketogenic Diet?

33:11 | Jul 25th, 2016

In this episode, I give my take on a recent masters thesis paper by Rachel Gregory from James Madison University, which reports a study where just under 30 members of Rocktown CrossFit and Sports Performance were randomized to do CrossFit for six wee...Show More
020: How I Beat Eczema With the Right Probiotics, but Why Soap May Be Your Worst Enemy

33:03 | Jul 22nd, 2016

In this episode, I tell the story of my own battle with eczema. I begin by describing my extraordinary recovery from extreme eczema using the right probiotic. I then describe how a more recent relapse led me to discover the incredible importance of m...Show More
019: You Asked Me Anything About Health, Fitness, and Nutrition, Facebook Live, 07/12/16

1:34:30 | Jul 18th, 2016

This episode is a recording of the Facebook Live event, "Ask Chris Masterjohn, PhD, Anything About Health, Fitness, and Nutrition" that originally aired on Tuesday, July 12, at 5:00 PM eastern time. In this episode you will find all of the following ...Show More
018: You Asked Me Anything About Fat-Soluble Vitamins, Facebook Live, 06/29/16

1:35:23 | Jul 2nd, 2016

This episode is a recording of the Facebook Live event, "Ask Chris Masterjohn, PhD, Anything About Fat-Soluble Vitamins" that originally aired on Wednesday, June 29, at 5:00 PM eastern time. In this episode you will find all of the following and more...Show More
017: You Asked Me Anything About Methylation, Facebook Live, 06/25/16

1:38:46 | Jun 28th, 2016

This episode is a recording of the 06/25/2016 Facebook Live event, "Ask Chris Masterjohn, PhD, Anything About Methylation." Among the questions answered and topics discussed in this episode are the following: An MTHFR mutation (e.g. C677T) even with ...Show More
016: Dietary Management of Heterozygous Familial Hypercholesterolemia (HeFH)

44:58 | Jun 23rd, 2016

In this episode, I discuss dietary management of familial hypercholesterolemia (HeFH). This question was asked on the Facebook Live episode from 06/16/2016, "Ask Chris Masterjohn, PhD Anything About Heart Disease," but I was unable to get to the ques...Show More
015: You Asked Me Anything About Heart Disease, Facebook Live 06/16/2016

1:28:37 | Jun 20th, 2016

This episode is a recording of the 06/16/2016 Facebook Live event, "Ask Chris Masterjohn, PhD Anything About Heart Disease." Among the questions answered in this episode are the following: Should we be micromanaging specific saturated fatty acids to ...Show More
014: I Came LIVE on Facebook so YOU Could Ask Me Anything, and THIS is What Happened!

1:30:17 | Jun 13th, 2016

This is a recording of the Facebook Live episode from Saturday, June 11, 2016, where I offered you the chance to ask me anything and did my best to answer your questions. In this episode you can find the following: 2:11 Is it the saturated fat that c...Show More
013: Wait a Second, Is Glycation Actually GOOD For You?

40:20 | Jun 9th, 2016

In this episode, I wrap up glycation week by discussing why glycation may play essential physiological roles in the body. In the early days of methylglyoxal research, Albert Szent-Gyorgyi, who won the 1937 Nobel prize in Physiology or Medicine for hi...Show More
012: What is Measuring Our Hba1c REALLY Telling Us About our Blood Glucose and Diabetes Risk?

46:39 | Jun 7th, 2016

In response to popular demand, this week is glycation week. In this episode, I discuss the strengths and limitations of using Hba1c to measure our cumulative recent exposure to blood glucose and diabetes risk. Many people will be familiar with the fa...Show More
011: Paleo f(x) Grab Bag: Carbs, Sex Hormones, Type 1 Diabetes, and More

39:05 | Jun 2nd, 2016

In this episode, I discuss some important insights from my Paleo f(x) talk and audience responses to it, including the potential dangers of treating type 1 diabetes with a low-carb diet, the importance of carbs and bodyfat for fertility and sex hormo...Show More
010: How to Know if Your Genetics Contribute to Blue Light Sensitivity and Poor Sleep — and What to Do About It

1:12:07 | May 20th, 2016

In this episode, I show you how you can determine whether your genetics are contributing to your sensitivity to blue light, poor sleep, and poor daytime alertness, and what you can do about it. Specifically, I look at the research showing that variat...Show More
009: Balancing Calcium and Phosphorus in the Diet, and the Importance of Measuring Parathyroid Hormone

1:09:14 | May 11th, 2016

In this episode, I answer a listener's question about whether I am worried about my phosphorus intake and whether a high phosphorus intake is ok as long as it is balanced by calcium. I describe the biochemistry and physiology of the system that regul...Show More
008: The Two-Minute Hack Every Computer Junkie Should Be Doing For Their Wrists

10:06 | May 4th, 2016

In this short episode, I describe how voodoo flossing my computer-damaged wrists has made a tremendous difference in my ability to tolerate weight lifting (especially Olympic lifting) without wrist pain. I use a protocol from Kinetics Sports Rehab th...Show More
007: The Many Uses of Yoga Blocks Around the House, and Why a Standing Desk Isn't Enough

18:09 | May 3rd, 2016

In this episode I describe why a set of two yoga blocks has beenone of my best low-cost investments in the last year, playing avariety of unexpected roles around my apartment, and allowing me tomake major strides in increasing the diversity of positi...Show More
006: Why "Glycation" Is a Bad Reason to Restrict Carbs

34:42 | May 2nd, 2016

In this episode, I respond to a listener's question aboutwhether glycation is a good argument against a high-carbohydratediet. I agree that we should avoid refined carbs and emptycalories, but in this episode I describe why "glycation" is reallya mis...Show More
005: My Evening and Morning Routines

21:53 | Apr 29th, 2016

In this episode I describe how I have designed my evening and morning routines to maximize my quality sleep and productivity. I include the roles of blue-light deprivation using f.lux, iOS 9.3 Nightshift, blue-blocking amber fits-over glasses and lig...Show More
004: What I've Been Eating And How I Get It

29:02 | Apr 28th, 2016

I am often asked what I eat, so here is my answer. To simultaneously meet the goals of productivity, fat loss, and good nutrition over the last few months, I get most of my food through Thrive Market and Whole Foods via Instacart, use Epic Liver Bite...Show More
003: The Sugar Conspiracy -- Trading One Nutritional Boogeyman for Another

27:27 | Apr 26th, 2016

In his April 7, 2016 piece in The Guardian, "The Sugar Conspiracy" Ian Leslie argues that the politics of nutrition has blinded us to the fact that sugar is more deserving than saturated fat of the status of dietary arch-villain and that the politics...Show More
002: As the Cholesterol Consensus Crumbles, the Stance Against Saturated Fat Softens

34:58 | Apr 22nd, 2016

Is it really true that saturated fatty acids (SFAs) are the "bad fats" and polyunsaturated fatty acids (PUFAs) are the "good fats"? Christopher Ramsden uncovered previously unpublished data undermining the conventional wisdom that we should replace s...Show More
001: Coffee

22:00 | Apr 22nd, 2016

Why I drink coffee and won't apologize for it, but why I'm skeptical of the large body of literature associating coffee consumption with reduced disease risk. Do we drink coffee by choice? Sort of. I discuss why our genes may play a role in our coffe...Show More