The Ultimate Health Podcast

Watch the full video interview on YouTube here: https://youtu.be/qIAEU1WXY_I

Dr. Ken Berry (IG: @kenberry.md) is a practicing family physician. He is a passionate advocate of health on his YouTube channel where he has over 2.5 million subscribers.

Ken is the author of the bestselling book, Lies My Doctor Told Me and he’s the co-author of Kicking Ass After 50.

Ken takes pride in working with the real people of the world in continuing his mission to bring an end to the obesity and type 2 diabetes epidemics, along with bringing awareness to such issues as thyroid health and hormone optimization. 

In this episode, we discuss:

• Debunking the Harvard study that says red meat causes diabetes
• High carb diets = type 2 diabetes
• Ken’s approach to reversing type 2 diabetes
• Low-fat meat can spike insulin
• Fasting insulin testing can predict type 2 diabetes
• Carbs increase triglycerides in the blood
• Humans evolved eating meat
• Saturated fat is not the culprit
• What causes heart disease?
• You’ll never see a vegan share their fasting insulin
• Visceral fat is a marker of metabolic disease
• How to measure your waist to height ratio
• Debunking the claim that red meat causes cancer
• Eat more fat to lose fat
• Is grass-fed beef better than conventional beef?
• The benefits of a Proper Human Diet
• The top 3 inflammatory foods
• Therapeutic benefits of ketosis
• Animal fats vs. seed oils
• The root cause of low testosterone
• Ken's sleep hygiene tips
• Try a natural approach before pharmaceutical drugs

Show sponsor:

Cozy Earth <== Save up to 35% off site wide when you use the code ultimatehealth at checkout

ARMRA Colostrum <== Save 15% off your first order by using this link

Related links:

Dr. Ken Berry & Zane Griggs - Kicking Ass After 50 (book)

Dr. Ken Berry's website

Follow Dr. Ken Berry on Facebook, Instagram, and YouTube

Listen or watch Dr. Ken Berry previously on TUHP (episode #528)

Dr. Ken Berry - Lies My Doctor Told Me (book)

Dr. Ken Berry & Kim Howerton - Common Sense Labs (book)

Dr. Ken Berry - Red Meat Causes Diabetes? New Study should Concern Carnivores (YouTube)

Xiao Gu, Jean-Philippe Drouin-Chartier, Frank M. Sacks, Frank B. Hu, Bernard Rosner, Walter C. Willet - Red meat intake and risk of type 2 diabetes in a prospective cohort study of United States females and males (study)

Listen to Dr. Shawn Baker previously on TUHP (episode #379)

Dr. Shawn Baker - The Carnivore Diet (book)

Carb Manager Keto Diet Tracker (app)

Cronometer (app)

Neal Barnard, MD - Physicians Committee for Responsible Medicine

Listen or watch Dr. Sean O'Mara previously on TUHP (episode #565)

ClinicalTrials.gov

Related episodes:

Big Food Exposed: How the Food Industry Lies (We’re Slowly Being Poisoned!) | Calley Means (#569)

How to Naturally Reverse Insulin Resistance & Type 2 Diabetes | Dr. Jason Fung (#567)

These “Healthy” Foods Lead To Insulin Resistance, Inflammation & Weight Gain | Dr. David Harper (#544)

The Real Cause of Insulin Resistance & How to Fix It! | Dr. Robert Lustig (#542)

The 3 Biggest Fasting Mistakes & How to Do It Correctly to Lose Weight Fast! | Dr. Mindy Pelz (#533)

Note: Some of the links above are affiliate links. Making a purchase through these links won’t cost you anything but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you!

How can you support our podcast? 

1. Apple users, please subscribe and review our show on Apple Podcasts, we make sure to read them all. Android users, be sure to subscribe to our show on Spotify. Subscribers never miss any of the action ;)

2. If you’d prefer to watch vs listen to the interviews, head over to our YouTube channel and enjoy the full video conversations. Be sure and subscribe while you’re there.

3. Tell a friend about The Ultimate Health Podcast. They will surely thank you later. You can use the envelope button below to email a friend or tell them about TUHP in person.

4. Follow our adventures on our favourite social media platform, Instagram.

5. Share using the buttons below.

Thank you!

Watch the full video interview on YouTube here: https://youtu.be/bygaDBR3qS4

Calley Means (IG: @calleymeans) is the founder of TrueMed, a company that issues prescriptions for food and exercise, enabling tax-free spending on items promoting health.

He is also the co-author (with his sister, Dr. Casey Means) of an upcoming book on food-as-medicine.

Calley started his career as a consultant for food and pharma companies and is now an advocate for changes to these industries.

In this episode, we discuss:

• Fixing our health crisis starts with a mindset shift
• Chronic disease is profitable
• How you can help create change
• Front groups are the biggest funders of nutrition research
• Professors are being paid to play
• Doctors can’t go against bad guidelines
• The broken medical system and doctor debt
• How pharmaceutical companies control the media
• The Harvard doctor bribed by Ozempic
• The corrupt history of healthcare in America
• The healthcare system is the #1 money generator in the US
• We need to stop subsidizing processed foods
• Calley’s pivot from big industry to starting TrueMed
• Stop feeding your kids poison
• Practical steps to regain your metabolic health
• Have the courage to push back

Show sponsor:

BiOptimizers <== 10% off Magnesium Breakthrough by using the code ultimatehealth at checkout

LMNT <== Claim your free LMNT Sample Pack when you make any purchase by using this link

Related links:

TrueMed

Calley Means’ website

Follow Calley Means on Instagram and Twitter (X)

Calley Means & Dr. Casey Means - Good Energy (upcoming book)

Listen or watch Dr. Casey Means previously on TUHP (episode #479)

Dr. Casey Means

Levels

Listen or watch Dr. Robert Lustig previously on TUHP (episodes #474, #542, and #561)

Dr. Robert Lustig (books)

Listen to Dr. Mark Hyman previously on TUHP (episodes #074, #084, and #214)

Dr. Mark Hyman (books)

The Joe Rogan Experience

ProPublica

OpenPaymentsData (CMS)

Open Secrets

Related episodes:

The Great Plant-Based Con: A Vegan Diet Hurts Your Health & Won’t Save the Planet | Jayne Buxton (#568)

How to Naturally Reverse Insulin Resistance & Type 2 Diabetes | Dr. Jason Fung (#567)

These “Healthy” Foods Cause Weight Gain, Insulin Resistance & Diabetes (Avoid Them) | Prof. Tim Noakes (#564)

The Hidden Root Cause of Most Chronic Disease | Dr. Benjamin Bikman (#448)

247: Chris Kresser – Unconventional Medicine • Cultivating More Joy And Pleasure • The Future of Healthcare

Note: Some of the links above are affiliate links. Making a purchase through these links won’t cost you anything but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you!

How can you support our podcast?

1. Apple users, please subscribe and review our show on Apple Podcasts, we make sure to read them all. Android users, be sure to subscribe to our show on Spotify. Subscribers never miss any of the action ;)

2. If you’d prefer to watch vs listen to the interviews, head over to our YouTube channel and enjoy the full video conversations. Be sure and subscribe while you’re there.

3. Tell a friend about The Ultimate Health Podcast. They will surely thank you later. You can use the envelope button below to email a friend or tell them about TUHP in person.

4. Follow our adventures on our favourite social media platform, Instagram.

5. Share using the buttons below.

Thank you!

Watch the full video interview on YouTube here: https://youtu.be/Cd7eP7Z7H58

Jayne Buxton is an ambassador for the Real Food Campaign and the Public Health Collaboration. 

In her twenty years as a published author she has written on a wide variety of subjects.

Jayne is the author of The Great Plant-Based Con: Why eating a plants-only diet won't improve your health or save the planet.

In this episode, we discuss:

• The top nutrients missing from a plant-based diet
• Jayne advocates for real-food diets
• What are anti-nutrients?
• How the anti-meat propaganda started
• The Game Changers documentary exposed
• People in the Blue Zones aren't eating a plant-based diet
• Epidemiological studies explained
• The eat real food message
• Can carnivore diets provide the essential nutrients?
• The therapeutic benefits of ketogenic diets
• The Great Plant-Based Con
• Debunking the saturated fat myth
• Does red meat cause cancer?
• Phytonutrients are higher in grass-fed meat
• The role of CO2 in regenerative agriculture
• Linoleic acid from seed oils creates toxicity in the body
• Soy foods can cause hormonal imbalances
• The problem with the food guidelines
• The trouble hiding in your plant-based foods
• The fear of carbon and methane
• The environmental impact of animal agriculture
• The carbon footprint of plants vs. animals
• Biodiversity in agriculture
• The methane myth
• To eat is to kill
• The truth about human life and mortality

Show sponsors:

Just Thrive <== 15% off all Just Thrive products by using the code ultimatehealth at checkout

Cozy Earth <== Save up to 35% off site wide when you use the code ultimatehealth at checkout

Related links:

Jayne Buxton - The Great Plant-Based Con (book)

Jayne Buxton's website

Follow Jayne Buxton on Twitter (X)

Lily Nichols (books)

Listen to Chris Kresser previously on TUHP (episode #247)

Chris Kresser (books)

Listen or watch Dr. Steven Gundry previously on TUHP (episodes #202, #287, #404, #461, #538, and #556)

Dr. Steven Gundry (books)

Dietary Guidelines for Americans

American College of Lifestyle Medicine (ACLM)

Listen or watch Dr. Gabrielle Lyon previously on TUHP (episodes #514 and #563)

Dr. Gabrielle Lyon - Forever Strong (book)

Listen or watch Dr. Robert Lustig previously on TUHP (episodes #474, #542, and #561)

Dr. Robert Lustig - Metabolical (book)

The Game Changers (documentary)

Tim Rees - The Game Changers Movie - A Systematic Takedown (article)

Listen or watch Dan Buettner previously on TUHP (episodes #170 and #466)

Dan Buettner - Live to 100: Secrets Blue Zones (Netflix)

Dr. Fred Provenza - Nourishment (book)

The EatWell Guide

Listen or watch Dr. Paul Saladino previously on TUHP (episodes #400 and #554)

Dr. Paul Saladino - Carnivore Code (book)

Dr. Zoe Harcombe

Listen or watch Dr. Eric Westman previously on TUHP (episode #531)

Dr. Eric Westman - End Your Carb Confusion (book)

Ancel Keys

Listen to Nina Teicholz previously on TUHP (episode #166)

Nina Teicholz - The Big Fat Surprise (book)

Listen to Gary Taubes previously on TUHP (episode #387)

Gary Taubes (books)

John Yudkin (books)

Annals of Internal Medicine

Dr. Georgia Ede - WHO Says Meat Causes Cancer? (article)

Dr. David Klurfeld

Dr. Stephan van Vliet

Dr. Christine Jones - Amazing Carbon

Weston A. Price Foundation

Dr. David Unwin (X)

White Oak Pastures

Soil 4 Climate

David Montgomery

Lierre Keith - The Vegetarian Myth (book)

Related episodes:

These “Healthy” Foods Cause Weight Gain, Insulin Resistance & Diabetes (Avoid Them) | Prof. Tim Noakes (#564)

The ”Healthy” Foods You Absolutely Should Not Eat! (Avoid These Foods) | Sally Norton (#547)

Everything You’ve Been Told About Food Is Wrong! | Tim Spector (#508)

372: Ryland Engelhart – Kiss The Ground, The Story Of Cafe Gratitude, Regenerative Agriculture

084: Dr. Mark Hyman – Saturated Fat Isn’t The Enemy | Eat Fat, Get Thin | Stop Fearing Cholesterol

Note: Some of the links above are affiliate links. Making a purchase through these links won’t cost you anything but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you!

How can you support our podcast?

1. Apple users, please subscribe and review our show on Apple Podcasts, we make sure to read them all. Android users, be sure to subscribe to our show on Spotify. Subscribers never miss any of the action ;)

2. If you’d prefer to watch vs listen to the interviews, head over to our YouTube channel and enjoy the full video conversations. Be sure and subscribe while you’re there.

3. Tell a friend about The Ultimate Health Podcast. They will surely thank you later. You can use the envelope button below to email a friend or tell them about TUHP in person.

4. Follow our adventures on our favourite social media platform, Instagram.

5. Share using the buttons below.

Thank you!

Watch the full video interview on YouTube here: https://youtu.be/HeX--GOnqRk

Dr. Jason Fung (IG: @drjasonfung) is a physician, researcher, New York Times bestselling author and currently practices as a nephrologist (kidney specialist).

He is the co-founder of The Fasting Method, which provides the education, tools and community needed to successfully implement intermittent fasting.

Jason recently released The Diabetes Code Journal: The Official Workbook for Reversing Type 2 Diabetes Through Healthy Eating and Fasting.

In this episode, we discuss:

• What causes type 2 diabetes?
• The insulin resistance - diabetes continuum
• What is hyperinsulinemia?
• The underlying problem with type 2 diabetes
• The 5 markers of metabolic syndrome
• Does prescribing insulin fix type 2 diabetes?
• Insulin resistance takes 10-15 years to turn into type 2 diabetes
• Early signs of diabetic kidney disease
• Cholesterol is not the main cause of heart disease
• Type 2 diabetes is reversible
• Body mass index (BMI) is deceiving
• The process called de novo lipogenesis (DNL)
• Type 1 diabetes needs insulin treatment
• 3 ways to lower insulin naturally
• Ketosis is an ultra-low-carbohydrate diet
• Reducing calories doesn’t address the root cause of the problem
• Intermittent fasting is a powerful tool to control type 2 diabetes
• Does fasting impact the basal metabolic rate (BMR)?
• Fasting doesn’t cause muscle loss

Show sponsor:

LMNT <== Claim your free LMNT Sample Pack when you make any purchase by using this link

Quicksilver Scientific <== 15% off all Quicksilver Scientific products by using the code ultimatehealth15 at checkout

Related links:

Dr. Jason Fung - The Diabetes Code Journal (book)

Dr. Jason Fung's website

Follow Dr. Jason Fung on Facebook, Instagram, and YouTube

Listen or watch Dr. Jason Fung previously on TUHP (episodes #369, #380, #467, #496, #510, and #523)

Dr. Jason Fung - The Diabetes Code (book)

Dr. Jason Fung (books)

David Unwin, MD

Professor Roy Taylor

Related episodes:

Reverse Visceral Fat: Use These 5 Strategies to End Inflammation & Prevent Disease | Dr. Sean O’Mara (#565)

These “Healthy” Foods Cause Weight Gain, Insulin Resistance & Diabetes (Avoid Them) | Prof. Tim Noakes (#564)

Fasting Expert: The Complete Guide to Fasting (Do It Correctly!) | Dr. Mindy Pelz (#550)

These “Healthy” Foods Lead To Insulin Resistance, Inflammation & Weight Gain | Dr. David Harper (#544)

The Real Cause of Insulin Resistance & How to Fix It! | Dr. Robert Lustig (#542)

Note: Some of the links above are affiliate links. Making a purchase through these links won’t cost you anything but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you!

How can you support our podcast?

1. Apple users, please subscribe and review our show on Apple Podcasts, we make sure to read them all. Android users, be sure to subscribe to our show on Spotify. Subscribers never miss any of the action ;)

2. If you’d prefer to watch vs listen to the interviews, head over to our YouTube channel and enjoy the full video conversations. Be sure and subscribe while you’re there.

3. Tell a friend about The Ultimate Health Podcast. They will surely thank you later. You can use the envelope button below to email a friend or tell them about TUHP in person.

4. Follow our adventures on our favourite social media platform, Instagram.

5. Share using the buttons below.

Thank you!

Watch the full video interview on YouTube here: https://bit.ly/566drandrewweil

Today you’re getting a deep dive with Dr. Andrew Weil!

Dr. Weil (IG: @drweil) received a degree in botany from Harvard and an MD from Harvard Medical School.

He’s the founder and director of the University of Arizona Center for Integrative Medicine. The Center is the leading effort in the world to develop a comprehensive curriculum in integrative medicine.

Dr. Weil is a founder and partner of the growing group of True Food Kitchen restaurants & co-founder of Matcha.com.

He’s an internationally recognized expert on medicinal plants, alternative medicine, and the reform of medical education.

Dr. Weil is the author of many scientific articles and 15 books.

On today’s episode, you’ll learn about: what to eat + what not to eat to beat anxiety & depression, travelling around Latin America writing about healing & alternative health, characteristics of a true healer, the potential of psychedelics for chronic pain, Dr. Weil shares the story of the first time he took magic mushrooms, tips for longevity in career and health, sleep hygiene secrets, the best foods for brain health & so much more! 

Show sponsor:

Just Thrive <== 15% off all Just Thrive products by using the code ultimatehealth at checkout

Related links:

Matcha Kari - Save 15% by using the code UHP15 at checkout

Dr. Andrew Weil's website

Follow Dr. Andrew Weil on Facebook, Instagram, and Twitter

Listen or watch Dr. Andrew Weil previously on TUHP (episodes #295, #366, #430, and #478)

Dr. Andrew Weil (books & more)

Andrew Weil Center for Integrative Medicine

True Food Kitchen

4-7-8 Breathing Exercises

Related episodes:

The Top Foods You Need to Eat & Avoid to Fix Your Mitochondria & Metabolic Health | Dr. Rob Lustig (#561)

Microbiome Expert: Eat These Foods to Heal Your Gut & Age in Reverse | Dr. William Davis (#559)

Use This Diet & Nutrition Guide to End Inflammation & Live Longer | Dr. Steven Gundry (#556)

The Shocking New Science About Weight Loss, Food & Gut Health | Tim Spector (#539)

Food as Medicine: Eat This to Heal the Body, Burn Fat & Starve Cancer! | Dr. William Li (#534)

Note: Some of the links above are affiliate links. Making a purchase through these links won’t cost you anything but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you!

How can you support our podcast?

1. Apple users, please subscribe and review our show on Apple Podcasts, we make sure to read them all. Android users, be sure to subscribe to our show on Spotify. Subscribers never miss any of the action ;)

2. If you’d prefer to watch vs listen to the interviews, head over to our YouTube channel and enjoy the full video conversations. Be sure and subscribe while you’re there.

3. Tell a friend about The Ultimate Health Podcast. They will surely thank you later. You can use the envelope button below to email a friend or tell them about TUHP in person.

4. Follow our adventures on our favourite social media platform, Instagram.

5. Share using the buttons below.

Thank you!

Watch the full video interview on YouTube here: https://bit.ly/565drseanomara

Dr. Sean O’ Mara (IG: @drseanomara) is the only physician in the world specializing in Health & Performance Optimization.

He works with individuals and corporations interested in the biological optimization of humans through innovation and safe natural lifestyle strategies shown to be more effective than medications.

Dr. Sean especially enjoys working with exceptionally motivated individuals such as business executives, professional performers and athletes whose livelihood is predicated upon performance.

In this episode, we discuss:

• What is visceral fat
• The problem with sarcopenia
• The treatment for visceral fat is through lifestyle changes
• Are you thin outside and fat inside (TOFI)?
• Understanding the different types of fat
• How much superficial subcutaneous fat should you have?
• 5 strategies to eliminate visceral fat
• Pursue optimal health
• Oxytocin protects against visceral fat
• The chief influence of myokines
• Eliminate processed foods, eliminate visceral fat
• Lifestyle influences health more than genetics
• MRI scans can detect visceral fat
• The quality of calories matter
• Carbohydrates increase visceral fat
• Vegans have elevated amounts of visceral fat
• Eating fermented foods protects your microbiome
• Why Dr. Sean doesn’t recommend probiotic supplements
• Supplements that tackle visceral fat
• Intermittent fasting activates autophagy
• Dr. Sean’s thoughts on alcohol consumption
• Caffeine during fasting

Show sponsor:

Cozy Earth <== Save up to 35% off site wide when you use the code ultimatehealth at checkout

BiOptimizers <== 10% off Magnesium Breakthrough by using the code ultimatehealth at checkout

Related links:

Dr. Sean O'Mara's website

Follow Dr. Sean O'Mara on Facebook, Instagram, and YouTube

National Science Foundation (NSF)

Related episodes:

These “Healthy” Foods Cause Weight Gain, Insulin Resistance & Diabetes (Avoid Them) | Prof. Tim Noakes (#564)

Optimize These 2 Key Factors to Melt the Fat Away & Build Muscle | Dr. Gabrielle Lyon (#563) 

Eat These Weight Loss Foods to Burn Fat & Heal the Body | Dr. William Li (#527)

The Hidden Root Cause of Most Chronic Disease | Dr. Benjamin Bikman (#448)

Dr. Alan Goldhamer on the Incredible Healing Power of Water Fasting (#434)

Note: Some of the links above are affiliate links. Making a purchase through these links won’t cost you anything but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you!

How can you support our podcast?

1. Apple users, please subscribe and review our show on Apple Podcasts, we make sure to read them all. Android users, be sure to subscribe to our show on Spotify. Subscribers never miss any of the action ;)

2. If you’d prefer to watch vs listen to the interviews, head over to our YouTube channel and enjoy the full video conversations. Be sure and subscribe while you’re there.

3. Tell a friend about The Ultimate Health Podcast. They will surely thank you later. You can use the envelope button below to email a friend or tell them about TUHP in person.

4. Follow our adventures on our favourite social media platform, Instagram.

5. Share using the buttons below.

Thank you!

Watch the full video interview on YouTube here: https://bit.ly/564proftimnoakes

Prof. Tim Noakes is a researcher, educator and author. He is well known for challenging common and old paradigms in the discipline of exercise physiology.

Prof. Noakes has published more than 750 scientific books and articles. He has been cited more than 16,000 times in scientific literature.

Prof. Noakes has won numerous awards over the years and is the author of several books on exercise & diet.

In this episode, we discuss:

• Insulin resistance is the root cause of chronic disease
• The development of insulin resistance
• How genetics impact insulin resistance
• Classic signs you have insulin resistance
• Why do doctors treat diabetes with insulin?
• A high carbohydrate diet leads to diabetes
• Fat burners are metabolically healthier than carb burners
• Exercise during a fasted state
• Do carbs actually make you run faster?
• Your metabolism functions better on lower carbs
• Are you sugar addicted?
• A low-carb diet treats hunger cues
• What Prof. Noakes eats
• Berberine vs. Metformin
• Does berberine impact the microbiome?
• Supplement recommendations for low-carb eaters
• Prof. Noakes' experience with the carnivore diet
• His thoughts on fish oil supplements
• Intermittent fasting is a marker of metabolic flexibility
• Diabetes causes arterial disease
• Is a low-carb plant-based diet realistic?
• Dementia is linked to a low-fat diet
• Resistance training improves metabolic health
• Prof. Noakes on trial
• The pharmaceutical industry's control over medicine
• Change your metabolic health today!

Show sponsor:

Quicksilver Scientific <== 15% off all Quicksilver Scientific products by using the code ultimatehealth15 at checkout

LMNT <== Claim your free LMNT Sample Pack when you make any purchase by using this link

Related links:

Prof. Tim Noakes' website (The Noakes Foundation)

Follow Prof. Tim Noakes (The Noakes Foundation) on Facebook, Instagram, and YouTube

Nutrition Network

Eat Better South Africa

Prof. Tim Noakes, Marika Sboros - Real Food on Trial (book)

Prof. Tim Noakes, Jonno Proudfoot, Sally-Ann Creed - The Real Meal Revolution (book)

Prof. Tim Noakes (books)

Listen or watch Dr. William Davis previously on TUHP (episodes #153, #455, and #559)

Dr. William Davis (books)

Weston A. Price (books)

Listen or watch Dr. Jason Fung previously on TUHP (episodes #369, #380, #467, #496, #510, and #523)

Dr. Jason Fung (books)

Greg Glassman - Crossfit

Related episodes:

Avoid These Foods to Fix Insulin Resistance (You Can Still Eat Carbs) | Dr. Paul Saladino (#554)

These “Healthy” Foods Lead To Insulin Resistance, Inflammation & Weight Gain | Dr. David Harper (#544)

Heart Surgeon Reveals What to Eat to Lose Weight & Prevent Disease | Dr. Philip Ovadia (#540)

Scientist Reveals the Weight Loss Diet That Never Fails! | Dr. Eric Westman (#531)

Follow This Diet to Reverse Insulin Resistance & Type 2 Diabetes | Dr. Ahmet Ergin (SugarMD) #526

Note: Some of the links above are affiliate links. Making a purchase through these links won’t cost you anything but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you!

How can you support our podcast?

1. Apple users, please subscribe and review our show on Apple Podcasts, we make sure to read them all. Android users, be sure to subscribe to our show on Spotify. Subscribers never miss any of the action ;)

2. If you’d prefer to watch vs listen to the interviews, head over to our YouTube channel and enjoy the full video conversations. Be sure and subscribe while you’re there.

3. Tell a friend about The Ultimate Health Podcast. They will surely thank you later. You can use the envelope button below to email a friend or tell them about TUHP in person.

4. Follow our adventures on our favourite social media platform, Instagram.

5. Share using the buttons below.

Thank you!

Watch the full video interview on YouTube here: https://bit.ly/563drgabriellelyon

Dr. Gabrielle Lyon (IG: @drgabriellelyon) is a well-respected functional medicine practitioner and the founder of the Institute for Muscle-Centric Medicine.

She is a nationally recognized speaker and media contributor specializing in brain & thyroid health, lean body mass support and longevity.

Gabrielle’s goal is to change the paradigm of medicine from obesity-focused to muscle-centric and change the way we think about health and medicine with high scientific integrity.

Her new book is Forever Strong: A New, Science-Based Strategy for Aging Well.

In this episode, we discuss:

• The role of skeletal muscle in weight loss
• 3 specific effects of myokines
• Why BDNF (brain-derived neurotrophic factor) is important
• Obesity is a symptom of unhealthy skeletal muscle
• Skeletal muscle improves insulin sensitivity and glucose uptake
• How to design your diet
• Resistance training during a calorie deficit
• What is muscle protein synthesis (MPS)?
• Why you need 30-50 grams of protein at breakfast
• The efficiency of muscle
• The effect of resistance training and dietary protein
• The future of protein research
• Comparing animal-based protein vs. plant-based protein
• Can MPS be stimulated on a plant-based diet?
• Whey protein is high in leucine
• Plant-based protein recommendations
• Can you eat too much protein?
• Gabrielle’s thoughts on intermittent fasting
• Should you consume protein before exercise?
• It’s never too late to build muscle
• Urolithin A improves the mitochondria
• The carnivore diet and gut health
• Cardio for mitochondrial health
• A simple exercise plan to start today!
• The mind is the most important muscle
• Sleep is essential for recovery
• Kids and resistance training
• There’s no shame in getting weight loss help

Show sponsor:

BiOptimizers <== 10% off Magnesium Breakthrough by using the code ultimatehealth at checkout

Cozy Earth <== Save up to 35% off site wide when you use the code ultimatehealth at checkout

Related links:

Dr. Gabrielle Lyon - Forever Strong (book)

Dr. Gabrielle Lyon's website

Follow Dr. Gabrielle Lyon on Facebook, Instagram, and YouTube

Listen or watch Dr. Gabrielle Lyon previously on TUHP (episode #514)

The Dr. Gabrielle Lyon Show

Listen or watch Dr. Don Layman previously on TUHP (episode #552)

Dr. Don Layman's website

Mitopure - Urolithin A

Lisa Jaster

Related episodes:

The Top Foods You Need to Eat & Avoid to Fix Your Mitochondria & Metabolic Health | Dr. Rob Lustig (#561)

The Best Way to Build Muscle & Melt the Fat Away for Good | Sal Di Stefano (#560)

Use This Diet & Nutrition Guide to End Inflammation & Live Longer | Dr. Steven Gundry (#556)

These “Healthy” Foods Lead To Insulin Resistance, Inflammation & Weight Gain | Dr. David Harper (#544)

Intermittent Fasting: The Biggest Mistakes That Stop You From Losing Weight! | Cynthia Thurlow (#541)

Note: Some of the links above are affiliate links. Making a purchase through these links won't cost you anything but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you!

How can you support our podcast?

Apple users, please subscribe and review our show on Apple Podcasts, we make sure to read them all. Android users, be sure to subscribe to our show on Spotify. Subscribers never miss any of the action ;)

2. If you’d prefer to watch vs listen to the interviews, head over to our YouTube channel and enjoy the full video conversations. Be sure and subscribe while you’re there.

3. Tell a friend about The Ultimate Health Podcast. They will surely thank you later. You can use the envelope button below to email a friend or tell them about TUHP in person.

4. Follow our adventures on our favourite social media platform, Instagram.

5. Share using the buttons below.

Thank you!

Watch the full video interview on YouTube here: https://bit.ly/562drraydorsey

Dr. Ray Dorsey is a medical doctor and Professor of Neurology at the University of Rochester. He is working to identify and eliminate the root causes of Parkinson’s disease. 

His research has been published in leading academic journals and featured in multiple news outlets.

In 2020, Ray and his colleagues wrote Ending Parkinson’s Disease, a book that provides a prescription for ending the world’s fastest growing brain disease.

In this episode, we discuss:

• Parkinson's disease is the world's fastest growing brain disease
• The two main symptoms of Parkinson’s
• The role of the substantia nigra
• Avoid pesticides like the plague
• The challenges with brain diseases
• 3 ways to decrease your exposure to toxicants
• The #1 cause of Parkinson’s in the US
• The main concerns of TCE (trichloroethylene) & PCE (perchloroethylene)
• Test your indoor air for vapor intrusion
• Why TCE & PCE haven’t been banned yet
• Do dry cleaners have a higher risk of Parkinson’s?
• Genetic risk factors and Parkinson’s
• How to minimize your pesticide exposure
• The effects of air pollution on Parkinson’s
• Filtering the air in your home
• People who are at a high risk for Parkinson’s
• Paraquat is more dangerous than glyphosate
• Major pesticides used in North America
• Traumatic brain injuries (TBIs) increase the risk of Parkinson’s
• Head trauma and kids
• Research on supplements for Parkinson’s
• The Mediterranean diet benefits Parkinson’s
• Caffeine consumption and Parkinson’s
• Dr. Dorsey’s daily health routine
• Living in a world free of Parkinson’s + How you can help
• What happens in the brain when we exercise?
• Conventional treatment of Parkinson’s
• Levodopa drug + side effects
• Mucuna Pruriens is helpful for Parkinson’s
• Parkinson’s support for patients & caregivers
• Parkinson’s is a preventable disease

Show sponsor:

Just Thrive <== 15% off all Just Thrive products by using the code ultimatehealth at checkout

Related links:

Ray Dorsey, MD; Todd Sherer, PhD; Michael S. Okun, MD; Bastiaan R. Bloem, MD, PhD - Ending Parkinson’s Disease (book)

Dr. Ray Dorsey's website

Follow Dr. Ray Dorsey on Twitter

Dr. Heiko Braak ​​

Dr. Virginia Man-Yee Lee Ray

Dr. James Parkinson

US EPA - Superfund

Sergent Jerry Ensminger

Larry Kramer - Act Up

Dr. Caroline Tanner

PUR Filtration

Brita Water Filter for Sink

Ending Parkinson's Disease (email for a free copy of the book)

A Civil Action (movie)

Colin Powell

Senator Cory Booker

Rachel Carson - Silent Spring (book)

Dr. Michael Okun (books)

Muhammad Ali

Dr. Peter Attia - Outlive (book)

Eric Schlosser - Fast Food Nation (book)

Trade Joe’s Fruit and Vegetable Wash

Jonas Salk - March of Dimes

Candace Lightner - Founder of MADD

Awakenings (movie)

Michael J. Fox Foundation for Parkinson's Research

Brian Grant

Related episodes:

The Best Foods to Eat to Heal the Brain & Fight Disease | Dr. Christopher Palmer (#521)

How to Naturally Overcome Depression & Anxiety | Dr. Andrew Weil (#478)

Dr. Tom O’Bryan – You Can Fix Your Brain (#403)

Dr. Ben Lynch on Rewriting Your Genetic Destiny (#394)

320: Focus Friday – Minimize Your Chemical Exposure

Note: Some of the links above are affiliate links. Making a purchase through these links won’t cost you anything but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you!

How can you support our podcast?

1. Apple users, please subscribe and review our show on Apple Podcasts, we make sure to read them all. Android users, be sure to subscribe to our show on Google Podcasts. Subscribers never miss any of the action ;)

2. If you’d prefer to watch vs listen to the interviews, head over to our YouTube channel and enjoy the full video conversations. Be sure and subscribe while you’re there.

3. Tell a friend about The Ultimate Health Podcast. They will surely thank you later. You can use the envelope button below to email a friend or tell them about TUHP in person.

4. Follow our adventures on our favourite social media platform, Instagram.

5. Download The Ultimate Health Podcast app (FREE). This way you’ll have our whole library of episodes right at your fingertips. Download our iOS/Apple app or our Android app.

6. Share using the buttons below.

Thank you!

Watch the full video interview on YouTube here: https://bit.ly/561drrobertlustig

Today you’re getting a deep dive with Dr. Robert Lustig (IG: @robertlustigmd)!

Rob is a neuroendocrinologist, New York Times bestselling author, and Professor of Pediatric Endocrinology.

He is one of the leaders of the current “anti-sugar” movement that is changing the food industry.

 Rob has dedicated his retirement from clinical medicine to help to fix the food supply any way he can, to reduce human suffering and to salvage the environment.

On today’s episode, you’ll learn about: the root cause of insulin resistance, the 7 types of fats (good & bad), how to determine the amount of fat in your liver, the 3 supplements Rob recommends, is there a good reason to drink milk?, understanding the science of fiber, fructose inhibits your mitochondria, the diet Rob follows, Rob’s approach to breaking your sugar addiction & so much more! 

Show sponsor:

LMNT <== Claim your free LMNT Sample Pack when you make any purchase by using this link

BiOptimizers <== 10% off Magnesium Breakthrough by using the code ultimatehealth at checkout

Related links:

Dr. Robert Lustig - Metabolical (book)

Dr. Robert Lustig's website

Follow Dr. Robert Lustig on Facebook and YouTube

Listen or watch Dr. Robert Lustig previously on TUHP (episodes #474 and #542)

Dr. Robert Lustig (books)

Related episodes:

The 5 Main Causes of Autoimmune Disease and How to Prevent & Reverse It | Dr. Akil Palanisamy (#557)

Use This Diet & Nutrition Guide to End Inflammation & Live Longer | Dr. Steven Gundry (#556)

Fasting Expert: The Complete Guide to Fasting (Do It Correctly!) | Dr. Mindy Pelz (#550)

These “Healthy” Foods Lead To Insulin Resistance, Inflammation & Weight Gain | Dr. David Harper (#544)

The Shocking New Science About Weight Loss, Food & Gut Health | Tim Spector (#539)

Note: Some of the links above are affiliate links. Making a purchase through these links won’t cost you anything but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you!

How can you support our podcast?

1. Apple users, please subscribe and review our show on Apple Podcasts, we make sure to read them all. Android users, be sure to subscribe to our show on Google Podcasts. Subscribers never miss any of the action ;)

2. If you’d prefer to watch vs listen to the interviews, head over to our YouTube channel and enjoy the full video conversations. Be sure and subscribe while you’re there.

3. Tell a friend about The Ultimate Health Podcast. They will surely thank you later. You can use the envelope button below to email a friend or tell them about TUHP in person.

4. Follow our adventures on our favourite social media platform, Instagram.

5. Download The Ultimate Health Podcast app (FREE). This way you’ll have our whole library of episodes right at your fingertips. Download our iOS/Apple app or our Android app.

6. Share using the buttons below.

Thank you!

Watch the full video interview on YouTube here: https://bit.ly/560saldistefano

Sal Di Stefano (IG: @mindpumpdistefano) is the co-founder of Mind Pump Media and co-host of Mind Pump, an online radio show/podcast that is dedicated to providing truthful fitness and health information.

He is dedicated to prioritizing health over appearance, and he aims to shift the direction of the fitness industry from aesthetic- and insecurity-based to one based in self-love and self-care.

Sal’s the author of The Resistance Training Revolution: The No-Cardio Way to Burn Fat and Age-Proof Your Body―in Only 60 Minutes a Week.

In this episode, we discuss:

• The root cause of today's health crisis
• Build a healthy relationship with exercise & nutrition
• The action of self-care
• Your body’s ability to adapt
• Strength training provides results
• The benefits of resistance training
• Muscle produces anti-cancer compounds
• The connection between insulin and cancer
• The connection between muscle & longevity
• Strength training improves bone density
• Rebuilding muscle mass as you age
• The concept of muscle memory
• How to get started with resistance training + types of movement
• Get your testosterone levels tested
• Sal’s experience with TRT (testosterone replacement therapy)
• Stay away from SARMs (selective androgen receptor modulators)
• The world of peptides
• The facts about Ozempic for weight loss
• Sal’s opinion on amino acids
• Animal protein vs. protein shakes for satiety
• Debunking resistance training myths
• The 4 step approach to sustainable weight loss
• How Sal overcame his dysfunctional relationship with exercise & diet
• A spiritual practice is essential for health
• The cornerstone goals of Mind Pump Media
• Take inventory of your life
• How to take the first step

Show sponsor:

AirDoctor <== Save up to $300 off an AirDoctor air filter by using the code ultimatehealth at checkout

BiOptimizers <== 10% off Magnesium Breakthrough by using the code ultimatehealth at checkout

Just Thrive <== 15% off all Just Thrive products by using the code ultimatehealth at checkout

Related links:

Sal Di Stefano - The Resistance Training Revolution (book)

Sal Di Stefano's website (Mind Pump Media)

Follow Sal Di Stefano on Facebook, Instagram, and YouTube

Listen or watch Sal Di Stefano previously on TUHP (episode #500)

Mind Pump: Raw Fitness Truth Podcast with hosts Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge (podcast)

Arthur Brooks (books)

Dr. William Seeds - Peptide Protocols (book)

Eckhart Tolle - A New Earth (book)

Related episodes: 

Everything You Thought You Knew About Protein Is Wrong! | Dr. Don Layman (#552)

These “Healthy” Foods Lead To Insulin Resistance, Inflammation & Weight Gain | Dr. David Harper (#544)

His Surprising Method for Weight Loss Without Cutting Carbs | Max Lugavere (#543)

How to Build Muscle to Burn Body Fat & Live Longer | Dr. Gabrielle Lyon (#514)

The Top Foods to Put On Muscle, Melt Fat & Prevent Disease | Stan Efferding (#513)

Note: Some of the links above are affiliate links. Making a purchase through these links won’t cost you anything but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you!

How can you support our podcast?

1. Apple users, please subscribe and review our show on Apple Podcasts, we make sure to read them all. Android users, be sure to subscribe to our show on Google Podcasts. Subscribers never miss any of the action ;)

2. If you’d prefer to watch vs listen to the interviews, head over to our YouTube channel and enjoy the full video conversations. Be sure and subscribe while you’re there.

3. Tell a friend about The Ultimate Health Podcast. They will surely thank you later. You can use the envelope button below to email a friend or tell them about TUHP in person.

4. Follow our adventures on our favourite social media platform, Instagram.

5. Download The Ultimate Health Podcast app (FREE). This way you’ll have our whole library of episodes right at your fingertips. Download our iOS/Apple app or our Android app.

6. Share using the buttons below.

Thank you!

Watch the full video interview on YouTube here: https://bit.ly/559drwilliamdavis

Dr. William Davis (IG: @drdavisinfinitehealth) is a cardiologist and author of the groundbreaking #1 New York Times bestseller Wheat Belly.

His most recent book is Super Gut: A Four-Week Plan to Reprogram Your Microbiome, Restore Health and Lose Weight. This book maps out the damage that has occurred with the modern human microbiome and the specific, actionable steps that can be taken to restore it to maximum advantage.

In this episode, we discuss:

• What Dr. Davis eats
• Removing wheat & grains restores metabolic health
• The most toxic types of wheat
• The real cause of heart disease
• The role of LPS endotoxin in chronic disease
• Telltale signs of SIBO
• How to naturally heal SIBO
• Fermented foods vs. probiotics
• Restore your beneficial microbes with fermented foods
• When it comes to fermented foods, variety is key
• Where to buy the ingredients for SIBO Yogurt
• The positive side effects of SIBO Yogurt
• The consequences of berberine on your microbiome
• Foods Dr. Davis eats to enhance his microbiome
• Using commercial ferments as a starter
• The leaky gut theory
• The debate about fiber
• Dr. Davis’ thoughts on the carnivore diet
• Beneficial microbes for skin health
• Xylitol is an effective anti-fungal for oral health
• The drawback of fecal transplants
• Does Dr. Davis take a probiotic?
• The power of the microbiome
• Intermittent fasting and the microbiome
• Supplements that improve the microbiome

Show sponsor:

Quicksilver Scientific <== 15% off all Quicksilver Scientific products by using the code ultimatehealth15 at checkout

Related links:

Dr. William Davis - Super Gut (book)

Dr. William Davis' website

Follow Dr. William Davis on Facebook, Instagram, and YouTube

Listen or watch Dr. William Davis previously on TUHP (episodes #153 and #455)

Dr. William Davis - Undoctored (book)

Dr. William Davis - Wheat Belly (book)

Defiant Health Radio with Dr. William Davis (podcast)

Dr. Ron Krauss - University of California, Berkeley

FoodMarble AIRE Digestive Tracker

Everidis

BioGaia Osfortis

BioGaia Gastrus

Dr. Mercola - Biothin Probiotic with Lactobacillus gasseri, BNR17

Cutting Edge Cultures - L. Gasseri Superfood Starter

Schiff Digestive Advantage BC30 (Bacillus Coagulans GBI-30, 6086) Daily Probiotic

Florastor Probiotics

Donna Schwenk (Cultured Food Life)

Jarrow Formulas - Women’s Fem Dophilus Advanced (with lactobacillus crispatus)

Dr. Debbie Ozment ​​

BiotiQuest Sugar Shift

Nature M.D Synbiotic 365

Equilibrium Probiotic

BiotiQuest Simple Slumber

BiotiQuest Antibiotic Antidote

Related episodes:

The 5 Main Causes of Autoimmune Disease and How to Prevent & Reverse It | Dr. Akil Palanisamy (#557)

Naturally Boost Nitric Oxide to Lower Blood Pressure & End Inflammation | Dr. Nathan Bryan (#555)

The 3 Biggest Fasting Mistakes & How to Do It Correctly to Lose Weight Fast! | Dr. Mindy Pelz (#533)

Use These Daily Hacks to Reduce Inflammation, Boost Energy & Live Longer | Dr. Molly Maloof (#519)

Eat This Way to Optimize Your Microbiome & Sidestep Disease | Dr. Will Bulsiewicz (#490)

Note: Some of the links above are affiliate links. Making a purchase through these links won’t cost you anything but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you!

How can you support our podcast?

1. Apple users, please subscribe and review our show on Apple Podcasts, we make sure to read them all. Android users, be sure to subscribe to our show on Google Podcasts. Subscribers never miss any of the action ;)

2. If you’d prefer to watch vs listen to the interviews, head over to our YouTube channel and enjoy the full video conversations. Be sure and subscribe while you’re there.

3. Tell a friend about The Ultimate Health Podcast. They will surely thank you later. You can use the envelope button below to email a friend or tell them about TUHP in person.

4. Follow our adventures on our favourite social media platform, Instagram.

5. Download The Ultimate Health Podcast app (FREE). This way you’ll have our whole library of episodes right at your fingertips. Download our iOS/Apple app or our Android app.

6. Share using the buttons below.

Thank you!

Watch the full video interview on YouTube here: https://bit.ly/558kriscarr

Kris Carr (IG: @crazysexykris) has been called a “force of nature” by O Magazine and was named a “new role model” by The New York Times. Kris is also a member of Oprah’s SuperSoul 100, recognizing the most influential thought-leaders today.

She is the subject and director of the documentary Crazy Sexy Cancer.

Kris teaches people how to take back their health and live like they mean it. Her work will change the way you live, love and eat!

Kris' brand new book is I'm Not a Mourning Person: Braving Loss, Grief, and the Big Messy Emotions That Happen When Life Falls Apart.

In this episode, we discuss:

• Commit to not abandoning yourself
• Movement is powerful
• Writing is therapeutic
• Why not get busy living?
• The biggest warning sign of all
• I’m not a mourning person
• How Kris processed her Dad’s terminal diagnosis
• Be willing to make mistakes
• The 5 pillars of wellness
• Practice courageous acknowledgment
• Keep talking about your loved ones
• How to navigate caregiving for aging parents
• Trauma lives in the body
• Kris went from cancer survivor to thriver
• The power of acceptance
• Talk about death
• Be intentional with your time
• Form a fierce radical friendship with yourself
• Make your golden years now
• Be willing to ask for and receive help
• Important lessons from Kris’ Dad
• Normalize emotions
• The underlying layer of anger
• The idea of emotional literacy
• What is anticipatory grief?
• Develop your own support system
• Knowing when good enough is good enough
• Healing relationships after death

Show sponsor:

LMNT <== Claim your free LMNT Sample Pack when you make any purchase by using this link

Related links:

Kris Carr - I'm Not a Mourning Person (book)

Kris Carr's website

Follow Kris Carr on Facebook, Instagram, and YouTube

Crazy Sexy Cancer (documentary)

Kris Carr - Crazy Sexy Cancer Survivor (book)

Kris Carr (books)

Listen to Dr. Gabor Maté previously on TUHP (episode #259)

Dr. Gabor Maté (books)

Related episodes:

Cancer Survivor Reveals Her Top Foods That Fight Cancer | Lauren Kretzer (#535)

You Need These Skills to Detach From Overthinking & Anxiety | Dr. Julie Smith (#491)

How to Heal the Pain of Your Past to Find Freedom & Inner Peace | Gabby Bernstein (#458)

Psychotherapist Reveals How to Be Mentally Strong in a World of Change & Uncertainty | Julia Samuel (#423)

Matthew McConaughey on Catching More Greenlights, the Impermanence of Life, & Writing Your Own Story (#398)

Note: Some of the links above are affiliate links. Making a purchase through these links won’t cost you anything but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you!

How can you support our podcast?

1. Apple users, please subscribe and review our show on Apple Podcasts, we make sure to read them all. Android users, be sure to subscribe to our show on Google Podcasts. Subscribers never miss any of the action ;)

2. If you’d prefer to watch vs listen to the interviews, head over to our YouTube channel and enjoy the full video conversations. Be sure and subscribe while you’re there.

3. Tell a friend about The Ultimate Health Podcast. They will surely thank you later. You can use the envelope button below to email a friend or tell them about TUHP in person.

4. Follow our adventures on our favourite social media platform, Instagram.

5. Download The Ultimate Health Podcast app (FREE). This way you’ll have our whole library of episodes right at your fingertips. Download our iOS/Apple app or our Android app.

6. Share using the buttons below.

Thank you!

Watch the full video interview on YouTube here: https://bit.ly/557drakilpalanisamy

Dr. Akil Palanisamy (IG: @drakil) is a Harvard-trained physician who practices integrative medicine, blending his conventional medical expertise with holistic approaches including functional medicine and Ayurveda.

He’s the author of The TIGER Protocol: An Integrative, 5-Step Program to Treat and Heal Your Autoimmunity.

As he has done for two-plus decades, Dr. Akil sees patients and conducts clinical research studies in the San Francisco Bay Area.

Today we’re going deep on the subject of autoimmunity - you’ll learn about the biggest drivers of the disease and how to keep them in check to prevent and reverse your condition.

In this episode, we discuss:

• The 5 drivers of autoimmune disease
• What are conventional doctors doing to treat autoimmune diseases?
• Modulating the immune system vs. boosting the immune system
• The critical role of autoimmune antibody testing
• The 5 categories of toxins to avoid
• The top toxins found in food
• Dr. Akil’s Phase 1 and Phase 2 diet protocols
• Key differences between the Phase 1 diet and the AIP diet
• Cabbage juice is the richest source of glutamine
• Broccoli sprouts are loaded with sulforaphane
• The benefits of consuming fermented foods
• Probiotics are an immune modulator + recommendations
• Categories of prebiotic foods
• Resistant starch: breaking down type 1, 2, and 3
• The top superfoods to include in your diet
• Plant toxins and autoimmunity
• The problem with a long-term carnivore diet
• How to reintroduce foods after an elimination diet
• Why gluten is inflammatory
• The most important postbiotics
• Water is a hidden source of toxins
• Dr. Akil’s thoughts on eliminating alcohol
• Green tea is a prebiotic for your oral microbiome
• Simple oral health tips
• Intermittent fasting benefits autoimmune conditions
• A sauna protocol for autoimmunity
• Addressing infections + testing options
• Diet has the biggest impact on pH in the GI tract
• Salt recommendations for autoimmunity
• The role of mycobacteria
• Autoimmune diseases associated with Epstein Barr virus
• Lyme disease is underdiagnosed
• Dysbiosis is the key hallmark of autoimmunity
• What are lipopolysaccharides (LPS)?
• Supplements that are important for autoimmune disease
• Adaptogens help the body handle stress
• Sleep heals the body
• Stress is associated with autoimmune disease and flare-ups
• The three components of exercise for autoimmunity
• When “healthy stress” becomes negative stress
• Hacks to activate the vagus nerve
• How trauma impacts autoimmunity
• The first steps to addressing autoimmunity
• Your body has the potential to heal
• Dr. Akil’s health journey & healing with Ayurveda
• The leaky gut connection to autoimmune conditions

Show sponsor:

Quicksilver Scientific <== 15% off all Quicksilver Scientific products by using the code ultimatehealth15 at checkout

Related links:

Dr. Akil Palanisamy - The TIGER Protocol (book)

Dr. Akil Palanisamy's website

Follow Dr. Akil Palanisamy on Facebook, Instagram, and YouTube

Dr. Akil Palanisamy - The Paleovedic Diet (book)

Environmental Working Group (EWG)

BrocElite Plus

Culturelle - Lactobacillus rhamnosus GG (LGG)

Florastor - Saccharomyces Boulardii

Berkey Water Filters

ZeroWater Filters

Aquasana Shower Filter

Berkey Shower Filter

International Lyme and Associated Diseases Society (ILADS)

Oura Ring <== Buy the Oura Ring Generation 3 and get 6 free months of Oura membership

HeartMath

Related episodes:

Learn How to Heal Your Autoimmune Disease Through Diet & Lifestyle | Dr. Terry Wahls (#482)

Dr. Steven Gundry on Boosting Your Mental and Physical Energy (#404)

Danielle Walker on Finding Health After Being Diagnosed With an Autoimmune Disease (#401)

285: Dr. Izabella Wentz – Hashimoto’s Food Pharmacology • Thyroid Testing • Stress, Trauma & Autoimmune Conditions

254: Sarah Ballantyne – Pregnancy And Hypothyroidism • Reintroductions On AIP • The Cruciferous Vegetable Myth

Note: Some of the links above are affiliate links. Making a purchase through these links won’t cost you anything but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you!

How can you support our podcast?

1. Apple users, please subscribe and review our show on Apple Podcasts, we make sure to read them all. Android users, be sure to subscribe to our show on Google Podcasts. Subscribers never miss any of the action ;)

2. If you’d prefer to watch vs listen to the interviews, head over to our YouTube channel and enjoy the full video conversations. Be sure and subscribe while you’re there.

3. Tell a friend about The Ultimate Health Podcast. They will surely thank you later. You can use the envelope button below to email a friend or tell them about TUHP in person.

4. Follow our adventures on our favourite social media platform, Instagram.

5. Download The Ultimate Health Podcast app (FREE). This way you’ll have our whole library of episodes right at your fingertips. Download our iOS/Apple app or our Android app.

6. Share using the buttons below.

Thank you!

Watch the full video interview on YouTube here: https://bit.ly/556drstevengundry

Today you’re getting a deep dive with Dr. Steven Gundry (IG: @drstevengundry)!

Dr. Gundry is one of the world’s top cardiothoracic surgeons and a pioneer in nutrition. He is the author of many New York Times bestselling books.

He is the founder of Gundry MD, a line of wellness products & supplements and he hosts the top-rated health show, The Dr. Gundry Podcast.

On today’s episode, you’ll learn about: the top vegetables to include in your diet, Dr. Gundry’s thoughts on the carnivore diet, the problem with cast iron skillets, what is mitochondrial uncoupling?, we’ve gotten melatonin all wrong!, why Dr. Gundry chooses to eat within a 2-hour eating window & so much more!

Show sponsor:

LMNT <== Claim your free LMNT Sample Pack when you make any purchase by using this link

Related links:

Dr. Steven Gundry's website

Follow Dr. Steven Gundry on Facebook, Instagram, and YouTube

Listen or watch Dr. Steven Gundry previously on TUHP (episodes #202, #287, #404, #461, and #538)

Dr. Steven Gundry - The Plant Paradox (book)

Dr. Steven Gundry - Unlocking the Keto Code (​​book)

Dr. Steven Gundry - The Energy Paradox (book)

Dr. Steven Gundry - The Longevity Paradox (book)

Dr. Steven Gundry - Diet Evolultion (book)

The Dr. Gundry Podcast

Related episodes:

Live Longer: 102-Year-Old Doctor Reveals Her Longevity Secrets | Dr. Gladys McGarey (#551)

Fasting Expert: The Complete Guide to Fasting (Do It Correctly!) | Dr. Mindy Pelz (#550)

The ”Healthy” Foods You Absolutely Should Not Eat! (Avoid These Foods) | Sally Norton (#547)

His Surprising Method for Weight Loss Without Cutting Carbs | Max Lugavere (#543)

The Real Cause of Insulin Resistance & How to Fix It! | Dr. Robert Lustig (#542)

Note: Some of the links above are affiliate links. Making a purchase through these links won’t cost you anything but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you!

How can you support our podcast?

1. Apple users, please subscribe and review our show on Apple Podcasts, we make sure to read them all. Android users, be sure to subscribe to our show on Google Podcasts. Subscribers never miss any of the action ;)

2. If you’d prefer to watch vs listen to the interviews, head over to our YouTube channel and enjoy the full video conversations. Be sure and subscribe while you’re there.

3. Tell a friend about The Ultimate Health Podcast. They will surely thank you later. You can use the envelope button below to email a friend or tell them about TUHP in person.

4. Follow our adventures on our favourite social media platform, Instagram.

5. Download The Ultimate Health Podcast app (FREE). This way you’ll have our whole library of episodes right at your fingertips. Download our iOS/Apple app or our Android app.

6. Share using the buttons below.

Thank you!

Watch the full video interview on YouTube here: https://bit.ly/555drnathanbryan

Dr. Nathan Bryan (IG: @drnathansbryan) is a nitric oxide scientist, entrepreneur and author. He’s published a number of highly cited papers.

In this episode, we discuss:

• What is nitric oxide (NO)?
• The two pathways for nitric oxide production
• Supplemental arginine is not the NO solution
• Endothelial dysfunction increases as you age
• The top 3 things that disrupt nitric oxide production
• Organic produce has less nitrates than conventional
• The best advice for buying produce
• Why soil sampling is important
• Why you need to stop using mouthwash today!
• The American lifestyle shuts down nitric oxide production
• Fix your oral microbiome in 4 days
• Does tongue scraping affect heart health?
• The problem with antacids
• How to wean off acid reflux medications
• Should you take digestive enzymes?
• Glutathione and nitric oxide
• How long does nitric oxide impact the body?
• Dosing of nitrates
• Two signs of nitric oxide toxicity
• Nitric oxide testing options
• Debunking the myth that nitrites in meat cause cancer
• The history of meat curing
• Is beef a good source of nitrates?
• Nathans’s thoughts on plant toxins
• A MTHFR gene mutation limits nitric oxide production
• Human optimization defined
• The difference between nitriceuticals and nutraceuticals
• Nathan created a product that fixes endothelial dysfunction
• The truth about erectile dysfunction and Viagra
• Erectile dysfunction is a warning you NEED to pay attention to
• The benefits of sunlight and exercise for nitric oxide

Show sponsors:

Quicksilver Scientific <== 15% off all Quicksilver Scientific products by using the code ultimatehealth15 at checkout

Just Thrive <== 15% off all Just Thrive products by using the code ultimatehealth at checkout

Related links:

Dr. Nathan Bryan - Functional Nitric Oxide Nutrition (book)

Dr. Nathan Bryan's website

Follow Dr. Nathan Bryan on Facebook, Instagram, and YouTube

N1O1 - Save 10% off when you use the code ultimatehealth at checkout (Nathan's products)

Bryan Therapeutics Inc. ​​

EndoPat 

Related episodes:

Avoid These Foods to Fix Insulin Resistance (You Can Still Eat Carbs) | Dr. Paul Saladino (#554)

These “Healthy” Foods Lead To Insulin Resistance, Inflammation & Weight Gain | Dr. David Harper (#544)

The Real Cause of Insulin Resistance & How to Fix It! | Dr. Robert Lustig (#542)

Supercharge Your Health by Naturally Boosting This Miracle Molecule! | Dr. Louis Ignarro (#463)

088: Nadine Artemis – Heal Cavities & Receding Gums | Your Oral Mircrobiome Matters | Simply Brush With Baking Soda

Note: Some of the links above are affiliate links. Making a purchase through these links won’t cost you anything but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you!

How can you support our podcast?

1. Apple users, please subscribe and review our show on Apple Podcasts, we make sure to read them all. Android users, be sure to subscribe to our show on Google Podcasts. Subscribers never miss any of the action ;)

2. If you’d prefer to watch vs listen to the interviews, head over to our YouTube channel and enjoy the full video conversations. Be sure and subscribe while you’re there.

3. Tell a friend about The Ultimate Health Podcast. They will surely thank you later. You can use the envelope button below to email a friend or tell them about TUHP in person.

4. Follow our adventures on our favourite social media platform, Instagram.

5. Download The Ultimate Health Podcast app (FREE). This way you’ll have our whole library of episodes right at your fingertips. Download our iOS/Apple app or our Android app.

6. Share using the buttons below.

Thank you!

Watch the full video interview on YouTube here: https://bit.ly/554drpaulsaladino

Dr. Paul Saladino (IG: @paulsaladinomd) is the leading authority on the science and application of the animal-based diet. His version consists of meat, organs, fruit, honey and raw dairy.

Paul is the author of the bestselling books, The Carnivore Code and The Carnivore Code Cookbook. He is the host of the top 10 podcast, Paul Salidino MD Podcast.

Paul's diet and life have change a lot since we last talked – stick around to hear about all the details.

In this episode, we discuss:

• Pivoting from Carnivore MD to Paul Saladino MD
• Long-term ketosis can lead to electrolyte issues
• Carbohydrates DON’T cause insulin resistance
• Seed oils are the root cause of insulin resistance
• Simple ways to measure linoleic acid in your diet
• Insulin resistance is caused by broken fat cells
• The problem with “healthy oils”
• How to eat a low linoleic acid diet
• Quality of beef matters
• The benefits of raw unpasteurized dairy
• Raw milk sources
• Colostrum provides immune support
• Vitamins & minerals found in the animal-based diet
• The most impactful organs to consume
• Organ meats: raw, freeze-dried, or cooked
• Don’t fear honey in your diet!
• How many carbs do you need for an active lifestyle?
• Vitamin D supplementation
• Chasing flow state in Costa Rica
• The importance of building community
• The downsides to Costa Rica life
• Paul’s typical day of eating
• Diversity of beef options on an animal-based diet
• Bored of ground beef? Try this!
• Natural body & home care recommendations
• Why Paul thinks toothpaste is overrated

Show sponsor:

AquaTru <== 20% off any AquaTru water purifier by using the code ultimatehealth at checkout

Related links:

Dr. Paul Saladino's website

Follow Dr. Paul Saladino on Facebook, Instagram, and YouTube

Listen to Dr. Paul Saladino previously on TUHP (episode on #400)

Dr. Paul Saladino - The Carnivore Code (book)

Heart and Soil

Paul Saladino MD Podcast

LMNT <== Claim your free LMNT Sample Pack when you make any purchase by using this link

Dr. Walter Kempner - The Rice Diet

Raw Farm

Erewhon - Dr. Paul's Raw Animal-Based Smoothie

Heart and Soil - Immunomilk

Heart and Soil - Animal-Based 30

Ben Patrick

Panorama Farms

Seventh Generation - Free & Clear Laundry Detergent

Seventh Generation - Liquid Dish Soap

Weston A. Price - Nutrition and Physical Degeneration (book)

Related episodes:

Fasting Expert: The Complete Guide to Fasting (Do It Correctly!) | Dr. Mindy Pelz (#550)

These “Healthy” Foods Lead To Insulin Resistance, Inflammation & Weight Gain | Dr. David Harper (#544)

Plants Are Trying to Kill You! (Don’t Eat Them) | Dr. Anthony Chaffee (#537)

Scientist Reveals the Weight Loss Diet That Never Fails! | Dr. Eric Westman (#531)

How to Lose Weight & Heal the Body With the Proper Human Diet | Dr. Ken Berry (#528)

Note: Some of the links above are affiliate links. Making a purchase through these links won’t cost you anything but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you!

How can you support our podcast?

Apple users, please subscribe and review our show on Apple Podcasts, we make sure to read them all. Android users, be sure to subscribe to our show on Google Podcasts. Subscribers never miss any of the action ;)

2. If you’d prefer to watch vs listen to the interviews, head over to our YouTube channel and enjoy the full video conversations. Be sure and subscribe while you’re there.

3. Tell a friend about The Ultimate Health Podcast. They will surely thank you later. You can use the envelope button below to email a friend or tell them about TUHP in person.

4. Follow our adventures on our favourite social media platform, Instagram.

5. Download The Ultimate Health Podcast app (FREE). This way you’ll have our whole library of episodes right at your fingertips. Download our iOS/Apple app or our Android app.

6. Share using the buttons below.

Thank you!

Watch the full video interview on YouTube here: https://bit.ly/553drdominicdagostino

Dr. Dominic D’Agostino (IG: @dominic.dagostino.kt) is a tenured Associate Professor at the University of South Florida (USF) Morsani College of Medicine in the Department of Molecular Pharmacology and Physiology. He teaches medical neuroscience, medical physiology, nutrition and neuropharmacology.

Dom is also a Research Scientist at the Institute for Human and Machine Cognition (IHMC) to assist with their efforts towards optimizing the safety, health and resilience of the warfighter and astronaut.

His primary research focuses on developing and testing nutritional and metabolic-based therapies for a variety of disease states and advancing the use of metabolic-based therapies into human clinical applications.

Today, we are talking all about the prevention and treatment of cancer using metabolic therapies.

In this episode, we discuss:

• Why the ketogenic diet is a therapeutic way to treat & prevent cancer
• What does cancer as a metabolic disease mean?
• The prescription-strength ketogenic diet
• The ketogenic diet and latest cancer research
• Tumors and metastatic cancer
• The two fuels that feed cancer
• What glucose ketone index (GKI) ratio is therapeutic for cancer?
• Understanding blood glucose range
• The ketogenic diet combined with radiation
• The problem with chemotherapy
• Supplements to help manage blood glucose
• Supplement recommendations for cancer treatment & prevention
• What is the therapeutic benefit of ketones?
• Carbs and ketones
• The carnivore diet & cancer
• Dom’s thoughts on a plant-based approach to cancer
• Water fasting before chemotherapy
• Hyperbaric oxygen therapy is beneficial for radiation necrosis
• How to lower glutamine naturally?
• Glutamine and cancer
• Exercise is an important component of cancer treatment
• An integrative approach to cancer

Show sponsor:

Quicksilver Scientific <== 15% off all Quicksilver Scientific products by using the code ultimatehealth15 at checkout

Related links:

Dr. Dominic D'Agostino's website (KetoNutrition)

Follow Dr. Dominic D'Agostino (KetoNutrition) on Facebook, Instagram, and YouTube

Listen to Dr. Dominic D'Agostino previously on TUHP (episode #133)

Listen or watch Dr. Thomas Seyfried previously on TUHP (episode #525, #530, and #545)

Dr. Thomas Seyfried - Cancer as a Metabolic Disease (book)

Moffitt Cancer Center

Dr. Angela Poff

Dr. Otto Warburg (books)

Dr. Jeff Volek

Clinicaltrials.gov

Dr. Lewis Cantley

Travis Christofferson - Tripping Over the Truth (book)

Miriam Kalamian - Keto for Cancer (book)

Beth Zupec-Kania

Denise Potter

Keto Mojo - Glucose Ketone Index (GKI)

Adrienne C. Scheck, PhD - Molecular Biology of Chemotherapy and Resistance (study)

MD Anderson Cancer Center

BiOptimizers - Blood Sugar Breakthrough

Examine.com

Audacious Nutrition - KETOSTART+

Keto Brainz

Genova Diagnostics

Edward P. Manning - Central Nervous System Oxygen Toxicity and Hyperbaric Oxygen Seizures (study)

Patrick Arnold

Dr. Henri Brunengraber

A M Poff, C Ari, P Arnold, T N Seyfried, D P D'Agostino - Ketone supplementation decreases tumor cell viability and prolongs survival of mice with metastatic cancer (study)

Paleomedicina

Hippocrates Wellness

Dr. Nagi Kumar

Listen or watch Dr. Valter Longo previously on TUHP (episode #442)

ProLon - Fasting Mimicking Diet

Undersea & Hyperbaric Medical Society

Care Oncology

Related episodes:

Metabolic Nutrition: Eat This Way to Prevent & Fight Cancer | Dr. Christy Kesslering (#549)

Stage 4 Cancer Thriver: Using Metabolic Therapies to Prevent & Treat Cancer | Maggie Jones (#546)

Cancer Survivor Reveals Her Top Foods That Fight Cancer | Lauren Kretzer (#535)

Food as Medicine: Eat This to Heal the Body, Burn Fat & Starve Cancer! | Dr. William Li (#534)

Fasting Secrets: How to Lose Weight & Prevent Cancer! | Dr. Jason Fung (#523)

Note: Some of the links above are affiliate links. Making a purchase through these links won’t cost you anything but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you!

How can you support our podcast?

1. Apple users, please subscribe and review our show on Apple Podcasts, we make sure to read them all. Android users, be sure to subscribe to our show on Google Podcasts. Subscribers never miss any of the action ;)

2. If you’d prefer to watch vs listen to the interviews, head over to our YouTube channel and enjoy the full video conversations. Be sure and subscribe while you’re there.

3. Tell a friend about The Ultimate Health Podcast. They will surely thank you later. You can use the envelope button below to email a friend or tell them about TUHP in person.

4. Follow our adventures on our favourite social media platform, Instagram.

5. Download The Ultimate Health Podcast app (FREE). This way you’ll have our whole library of episodes right at your fingertips. Download our iOS/Apple app or our Android app.

6. Share using the buttons below.

Thank you!

Watch the full video interview on YouTube here: https://bit.ly/552drdonlayman

Dr. Donald Layman (IG: @layman.don) is Professor in the Department of Food Science & Human Nutrition at the University of Illinois.

He has been a leader in research about protein, nutrition for athletic performance, obesity, diabetes and cardiovascular health. Don has over 120 peer-reviewed publications.

By the end of this conversation you’re going to have a deep understanding of how to optimize your dietary protein and the health of your muscles. Enjoy it!

In this episode, we discuss:

• Optimizing dietary protein as you age
• Rebuilding muscle mass
• RDA protein recommendations are too low
• The catabolic crisis model + how to minimize it
• Weight loss is a catabolic condition
• Building muscle is 75% resistance training + 25% protein intake
• Muscle is critical for metabolic health
• How does muscle burn carbohydrates?
• Too many carbohydrates = diabetes
• One-to-one ratio of protein and carbohydrates
• Protein has a higher thermogenic effect
• What does muscle protein synthesis mean?
• Do you need a protein shake after working out?
• Why a protein bolus in the morning is important
• Don’s thoughts on intermittent fasting
• 30 grams of protein with leucine
• Is protein hard on the kidneys?
• Nutrition labels and protein/amino acids
• The truth about plant-based protein
• The primary use of threonine in the body
• How long does protein synthesis last?
• Spacing protein out every 4-5 hours
• The best time of day to eat carbohydrates
• Are there any benefits to protein before a workout?
• Longevity vs. quality of life
• Ulterior motives for funding “bad science”
• Don’s non-complex approach to nutrition
• Exercising and aging
• A simple way to increase your protein intake
• Don’s typical day of eating
• How much protein do kids need?
• Exercise goals + HIIT workouts
• Fasted workouts & resistance training
• 100 grams of carbs a day

Show sponsor:

LMNT <== Claim your free LMNT Sample Pack when you make any purchase by using this link

Related links:

Dr. Don Layamn's website

Follow Dr. Don Layman on Instagram

Metabolic by Dr. Don Layman - Macro-Balanced Meal Replacement Shake

Dr. Doug Padden Jones

Donald K. Layman, Ellen Evans, Jamie I. Baum, Jennifer Seyler, Donna J. Erickson, Richard A. Boileau - Dietary Protein and Exercise Have Additive Effects on Body Composition during Weight Loss in Adult Women (study)

Listen or watch Dr. Gabrielle Lyon previously on TUHP (episode #514)

Dr. Gabrielle Lyon 

Shavawn M. Forester, Emily M. Jennings-Dobbs, Shazia A. Sathar, Donald K. Layman - Perspective: Developing a Nutrient-Based Framework for Protein Quality (study)

The Game Changers (documentary)

Related episodes:

His Surprising Method for Weight Loss Without Cutting Carbs | Max Lugavere (#543)

Intermittent Fasting: The Biggest Mistakes That Stop You From Losing Weight! | Cynthia Thurlow (#541)

The Top Foods to Burn Fat, Heal Your Metabolism & Live Longer | Dr. William Li (#524)

The Top Foods to Put On Muscle, Melt Fat & Prevent Disease | Stan Efferding (#513)

How to Boost Your Metabolism, Melt the Fat Away & Build Muscle | Sal Di Stefano (#500)

Note: Some of the links above are affiliate links. Making a purchase through these links won’t cost you anything but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you!

How can you support our podcast?

1. Apple users, please subscribe and review our show on Apple Podcasts, we make sure to read them all. Android users, be sure to subscribe to our show on Google Podcasts. Subscribers never miss any of the action ;)

2. If you’d prefer to watch vs listen to the interviews, head over to our YouTube channel and enjoy the full video conversations. Be sure and subscribe while you’re there.

3. Tell a friend about The Ultimate Health Podcast. They will surely thank you later. You can use the envelope button below to email a friend or tell them about TUHP in person.

4. Follow our adventures on our favourite social media platform, Instagram.

5. Download The Ultimate Health Podcast app (FREE). This way you’ll have our whole library of episodes right at your fingertips. Download our iOS/Apple app or our Android app.

6. Share using the buttons below.

Thank you!

Watch the full video interview on YouTube here: https://bit.ly/551drgladysmcgarey

Dr. Gladys McGarey (IG: @begladmd) is a 102-year-old still-practicing doctor and the mother of holistic medicine.

Today we’re discussing her new book, The Well-Lived Life. It was an honour speaking with Dr. Gladys, she’s an incredible woman who is full of wisdom and love.

In this episode, we discuss:

• Love is the great healer
• The 5 L’s
• Pay attention to your dreams
• Look for the light
• Connecting with a life force
• A sense of purpose is essential
• Find your voice
• All life needs to move
• A village for living medicine
• Little libraries create community
• Start where you are
• Dr. Gladys' morning routine
• Pay attention to your body
• Don’t condemn food
• Stand up for yourself

Show sponsor:

Just Thrive <== 15% off all Just Thrive products by using the code ultimatehealth at checkout

Related links:

Dr. Gladys McGarey - The Well-Lived Life (book)

Dr. Gladys McGarey's website

Follow Dr. Gladys McGarey on Instagram

Dr. Gladys McGarey - Living Medicine (book)

Related episodes:

How to Reduce Your Biological Age & Live Longer | Dr. Kara Fitzgerald (#517)

The 5 Best Foods for Longevity! (Eat as One Meal) | Max Lugavere (#502)

Dan Buettner Shares the Blue Zones Secrets for a Longer, Better Life (#446)

Dr. Andrew Weil Shares His Personal Secrets for Staying Mentally Sharp and Aging in Reverse (#430)

378: Marta Zaraska – Growing Young Through Friendship, Optimism & Kindness

Note: Some of the links above are affiliate links. Making a purchase through these links won’t cost you anything but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you!

How can you support our podcast? 

1. Apple users, please subscribe and review our show on Apple Podcasts, we make sure to read them all. Android users, be sure to subscribe to our show on Google Podcasts. Subscribers never miss any of the action ;)

2. If you’d prefer to watch vs listen to the interviews, head over to our YouTube channel and enjoy the full video conversations. Be sure and subscribe while you’re there.

3. Tell a friend about The Ultimate Health Podcast. They will surely thank you later. You can use the envelope button below to email a friend or tell them about TUHP in person.

4. Follow our adventures on our favourite social media platform, Instagram.

5. Download The Ultimate Health Podcast app (FREE). This way you’ll have our whole library of episodes right at your fingertips. Download our iOS/Apple app or our Android app.

6. Share using the buttons below.

Thank you!