Barbell Shrugged - Cholesterol, Multi-Vitamins, Vitamin D, and Hidden Health Secrets In Bloodwork w/ Ashley Reaver, Anders Varner, Doug Larson, and Travis Mash - Barbell Shrugged #525

Episode Date: November 25, 2020

Inside Tracker: insidetracker.com/earlyaccess to be the first to hear about InsideTracker’s BEST DEAL of the year   Inside Tracker is a team of passionate, creative people who are using extreme personalization to make the world a healthier place.   Founded in 2009 by experts in aging, genetics and biometric data, from Harvard, MIT and Tufts, science is the backbone of InsideTracker. We believe the most impactful science and technology products result from constant learning. And so, we always are.   The algorithm that drives the InsideTracker platform is continuously refined, drawing on cutting-edge research and technological advances. It’s smart and ever-evolving, just like your body is.   But we’re more than machines. We build and grow our products using both innovative technology and the human brain power of our accomplished scientific team.   In this Episode of Barbell Shrugged:   Why bloodwork is the key to customization How much vitamin D and sunshine do you need daily. Why you do not need a multivitamin Why performance and wellness are not the same thing Why cholesterol is so so misunderstood   Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram ———————————————— Training Programs to Build Muscle: https://bit.ly/34zcGVw   Nutrition Programs to Lose Fat and Build Muscle: https://bit.ly/3eiW8FF   Nutrition and Training Bundles to Save 67%: https://bit.ly/2yaxQxa   Please Support Our Sponsors PowerDot - Save 20% using code BBS at http://PowerDot.com/BBS    Inside Tracker: insidetracker.com/earlyaccess to be the first to hear about InsideTracker’s BEST DEAL of the year    Fittogether - Fitness ONLY Social Media App   Organifi - Save 20% using code: “Shrugged” at organifi.com/shrugged   www.masszymes.com/shruggedfree  - for FREE bottle of BiOptimizers Masszymes   Garage Gym Equipment and Accessories: https://bit.ly/3b6GZFj Save 5% using the coupon code “Shrugged”

Shrugged family, this week on Barbell Shrugged, from Inside Tracker, Ashley Reaver. This is actually a phenomenal conversation we had yesterday, and she walks us through all the micronutrients, cholesterol, and why you need to get your blood work done regularly. I have it read by people that understand the deficiencies that you have specifically for you so you can either change them up through exercise fitness strength training or supplementation nutrition and all the answers that can be discovered through your dna as well as your blood work for everyone that is interested in understanding more about inside tracker today more than ever it's essential that we are making the right decisions to keep our bodies healthy

to live better be resilient take control and be proactive for whatever the world throws at us. But we are overloaded with nutritional information, leaving us with more questions than answers. Does that even work? Can I trust it? Will that work for me and my goals? How do you know what your body uniquely needs unless you ask it? For the truth seekers, the change makers, and the goal getters, the answers are inside you. InsideTracker is an ultra personalized nutrition and wellness platform that analyzes data from your blood, DNA, and lifestyle to help you optimize your body and reach your goals. InsideTracker's patented system will transform your body's data into knowledge, insights, and a customized action plan of science-backed recommendations. Are you ready to take control

of your health and wellness journey? Unlock the power of your potential with InsideTracker. Go to info.insidetracker.com forward slash early access to be the very first person to hear about InsideTracker's best deal of the year. You're going to save crazy cash. It's $200 off. I can't tell you the website yet. Black Friday deal starts on November 25th and ends December 1st. So go to info.insidetracker.com forward slash early access to be the first to hear about their best deal of the year. I also want to let you know that Barbell Shrug Black Friday blowout sale going on this Friday through Monday. So Black Friday through Cyber Monday. BarbellShrug.com forward slash store. Use the code BLACK40 to save 40% store wide.

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kids in your family. Get an early jump on all of the savings using code black 40 at barbell shrug.com forward slash store. Friends, this was a fun one. We had a lot of in depth conversation about what goes on inside our body. Vitamin and mineral deficiencies, cholesterol, and a lot of just the things that we don't often talk about in the world of strength and performance. That's exactly what we dig into. Enjoy the show. Welcome to Barbell Struck. I'm Anders Varner, Doug Larson, Coach Travis Mash. Ashley Reber, you're at UC Berkeley right now, right? Or you're in your house teaching on the Zoom.

We were just talking about all these Zoom relationships we have now through Zoom. You are representing InsideTracker today, and we're going to talk about blood work, DNA, micronutrients, and how to optimize all of your blood work and lifestyle so that you pass this test. We were supposed to do this live where you were going to tell me everything going on inside our bodies, but we didn't get the kids back in time and we wanted to get this show going. So I wish you could do the blood work with us. That's all right. How did you get started in this?

Why did nutrition and dietetics become the thing? In college, I actually went to become a pediatrician. And I was a bio major, and then I had to take a nutrition one-on-one class. And I figured parents would much rather me tell their kids what to feed them than what the cells in their bodies were doing. And then as a nutrition major, I had to take a course where I learned what a dietitian was. It's my sophomore year of college. I'd never heard of one before. And it was just the perfect marriage of food and teaching and helping people.

And it was cars aligned. We all have kids now. How are we supposed to talk to our kids about food? Yeah. We need to know this is for us, not the the audience non-judgmentally but also no way i look at it all the time you're gonna eat another muffin how do you eat so many blueberry muffins it's like one of our first words they do need carbs a lot a lot of carbs so let your kids eat carbs they are burning off an insane amount of energy that i wish i

still had i also feel like if your two-year-old is eating too many blueberry muffins it's because you're handing your two-year-old too many blueberry muffins all right stop hold on a second yes totally my fault check it out check it out when when quarantine hit i was in the house obviously like the rest of the country and i would wake up at like five in the morning we would do i would work until nine then my wife would go basically to the other room and work and then i would turn into dad and i'd be like what am i gonna do i don't know let's get the two-year-old to walk the one-mile walk to the coffee shop, in which I would then get her a blueberry muffin and then come back. And that was like a two-and-a-half-hour-long exploration of my neighborhood.

And then, next thing you know, she's ordering her own blueberry muffins. Then she learned there was a chocolate chip muffin that she could get. I'm like, we're getting like a two-mile walk in here. Adelaide was like, fuck you. She was like, each bite has got to be like the greatest thing in the whole world. In the world. So I shouldn't judge her for her blueberry muffin intake. No, good for her that she's eating something.

Prior to your sophomore year in college, did you eat pretty well? Or did you get, you got to like think about being a dietician and going into dietetics and you were like, wow, I need to like clean up my act. No, I was okay. I mean, my mom, I feel incredibly fortunate. My mom put an insane amount of emphasis on family meals every single night. And my sister and I always did a lot of sports. So even if family dinner was at 930, she made a point of it. And I really liked cooking. So it was like mind blowing that someone would pay me to talk to them about food that I would get sent free food that I could eat all day. And yeah, I mean, I definitely ate a lot. I can remember after soccer practice,

I would go down to the Sheetz. I'm from Maryland, if you are from that area. The MTO? Yes, exactly. I'd get myself two hot dogs and a chocolate milkshake, and then I'd go home and eat dinner. And it was fine. I was super active. And then, yeah, I mean, I didn't have a huge variation.

But definitely, I think how we changed, both my parents worked, so then how we changed, how I think I influenced my mom to change her preparation style away from a lot of canned type foods. I wouldn't say it wasn't healthy, but it improved. On like the highest level, I think we can all agree we're supposed to eat lean meat, get some green veggies in there, maybe some starchy, delicious potatoes and rice. But what are we actually looking for? What is the real need for us to get into our blood work and DNA to optimize nutrition? What else can we learn in there? There's all sorts of stuff you can learn in there. Honestly, I came to InsideTracker, I was super interested in the blood work factor.

When I first became a dietitian, I thought I wanted to focus on renal dietetics, which is people that have kidney disease, because it was the one place where you could see if someone took your advice or not. You could see it in their blood work. And InsideTracker is just like that on steroids. There's a lot of nutritional markers that we test, but we also test a lot of markers that are showing lifestyle-related things. So are you sleeping enough?

Are you eating enough calories? How are you managing your stress? How would you track that? Sorry? How would you track that? You know, like sleep and, you know, recovery. So there's some biomarkers like cortisol that will be high if you're not prioritizing sleep or stress, stress management, I should say, if you're working out too much.

We'll also see that in your muscle damage markers. You can see it in your hormone markers as well. It's nice kind of to get a big holistic picture of how your lifestyle is impacting your body. It's not just what you see on the outside. I've seen plenty of very fit people that look like a 60 year old couch potato inside. I hope I'm not one of those. That would be the worst. Can you give us a big zoomed out view of inside tracker? Like we know that we're talking about blood work right now, but you know, what's the process for a person? You come in, you get, you get blood work done and then you review, review the results with somebody. Do you get, you get exercise programs and nutrition protocols made for you that are specific to your results from the blood work, et cetera, et cetera.

Sure. So, um, after you get your blood test, you get an email that all your results are ready. We test about 42 or 43 different markers. And you can see all of the recommendations that we have for any of those markers if they're outside of our optimal zone. But we try and funnel people through creating an action plan, which kind of makes you focus on things that are really important to you. So maybe that is overall health, then you're going to focus on maybe the five to six biomarkers that are most related to your overall health. If it's performance, like if it's endurance, or if it's strength, then you can pick different markers that maybe aren't so impactful for your overall health, that can really support your goal of increasing strength or building strength and power.

There's a few for aging, you can do immunity, you can do heart health. And that's just trying to like narrow down the world of recommendations that you could have. Um, because there are some things that definitely, um, can conflict with each other. Like if you're trying to work on your endurance and you need to eat a large amount of, of let's say red meat, because you're trying to increase your iron, red meat doesn't necessarily, isn't necessarily the best thing to do if you're also trying to lower your cholesterol levels. So we're trying to have you pick which thing is the most important to focus on. So you get an action plan, which you will see the recommendations that help to support the goal that you're trying to work on. And they

are all based on your biomarkers, or they're based on physiological data, like stuff from a Fitbit, as well as including things that we see in your DNA. And they're recommendations that you can plug into your daily routine. Insight Tracker is not trying to come in and be absolutely everything. So you're not going to get a personalized meal plan. You're not going to get like what to do in the gym every 15 minutes. Instead, we're going to give you recommendations that you can implement into things that you're already doing. So maybe that recommendation is to add in a certain type of food this amount per day. And then that would be something that you run with.

For the most part, people don't need absolutely everything that they're doing thrown in the trash. So we want to make sure that you stick or you keep those good habits that you have that are supporting your blood work. And then maybe just make a few small changes here and there to really optimize it. How important are the colors? You know, I've just, I just took my first, you know, nutrition course in a long time. I'm working towards a PhD. It'll take me forever but amazing but you just got so much street cred with her i'm working towards mine too i'm just not actively doing it so but like you know colors seen you know from what i've read seem to be super important and making sure you get all the different micronutrients what are your thoughts

yeah i think that that's an easy way to approach adding a lot of variety to your diet. A lot of people get stuck eating the exact same things over and over and over again. When people try and eat healthy, they get stuck with brown rice, chicken breast, and broccoli. And while that meal in itself isn't bad at all, if that's the only thing that you're

eating, you're missing out on a ton of other things. So trying to focus on incorporating a lot of different colors in your diet is going to also introduce a lot of different vitamins, antioxidants, phytonutrients, minerals, all sorts of things like that. Yeah, you mentioned that you have specific tests for strength and endurance and then the biomarkers associated with that. What are those big five, I believe was the number you said, for strength and endurance? That's probably going to be the majority of our listeners that are really interested in the performance metrics of strength and endurance conditioning. We look at creatine kinase is a really big one. That's an enzyme that naturally lives in your muscles. And anytime you have some muscle damage, you're going to find it in your bloodstream. So it'll show up on your blood work.

And we would expect people that are generally active to have a slightly higher level of this creatine kinase that peaks in your blood about two to five days after a really tough workout. It's unrealistic for us to expect people to take five days off before they take a blood test. But if that level is really, really high, or if you haven't done any super challenging workouts, that's a really good indication that your muscles just aren't repairing as well as they should be after each workout. Your cortisol is in there, as well as your testosterone and SHBG. And cortisol honestly was what I was super excited about when I started or when I got my first blood test, when I started there as an intern, I think six years ago today. And it was because it shows you

kind of like the intangible side of training. So like you can tell if you like lifted more weight or could run faster. But this is a metric that you can track for how well you're doing with sleep, with stress, with your getting in enough calories and taking enough downtime between your workouts. And cortisol is such an important one for strength and endurance because it works in direct opposition to testosterone. So cortisol is a catabolic hormone, meaning that it breaks you down, breaks your muscle down. Anabolic hormones like testosterone are the ones that build you up. So you can be working out a lot, but if your cortisol is really high, it's kind of counteracting what you're trying to do. So you

can be trying to build a lot of new muscle, but with a high cortisol level, that muscle is also being broken down. And it sounds crappy, but evolutionarily, that was a great thing because cortisol is something that would spike if we were being chased by a lion in the desert or something. Our cortisol would spike. We'd be able to break down our muscle. We'd convert it into glucose that our muscles can helpfully use as a fuel source to continue letting us run away and hopefully survive while most of us aren't being chased by lions um in our everyday life now you're done what you should have said you're lay down it's a wrap you're in the desert here's my throat get this over with i got nowhere to go today other sources of stress though our body responds in the exact same way so if you're like how soft did humans get we went from getting chased by lions to now we worry about social media oh yeah so soft you hurt my feelings yeah

that is actually a fair comparison. I haven't thought about that. But you're talking about, I mean, aren't you talking about like pretty much the ratio between muscle protein breakdown and muscle protein synthesis? It's like you're trying to make sure that the synthesis part is winning versus the breakdown. Because if not, you're going backwards.

Yeah, and you are at risk for injuring yourself um and for me that was a i knew i was always like a type a stress ball um but this was the first time i could see it and see what it was doing to my body um was through this cortisol marker and i think that's super powerful now it's probably a little were you able to get that number down once you yeah it was too high? What'd you do? Yeah. Yeah. So it was, mine was like high red area, like clinically high. Cortisol is not something that you would get tested with your doctor unless they suspect that you have something going on.

It took me a little while. Honestly, my first big drop, I used to work in a hospital. When I started working for InsideTracker, that was a nice drop to like actually work in a place where I felt like I was making a difference in people's health. It stayed high, like in the high range, but eventually it came down and it's not something that you can just like decide like, oh, I'm going to change my personality and no longer be someone that stresses out over spelling vacuum wrong in the third grade spelling bee before I go to sleep at night. But it was, it was a work.

It sounds like a real story. That's very specific. There's still some trauma in there from being eight years old. I could feel it. The lion was like an evolutionary. We all face this social media. We all face this spelling bee is specific. Just like sitting up at night, thinking about all of your failures before

you go to sleep is how i used to end most of my days like the one word that i said wrong and i'm literally the only person in the world that remembers that that happened but letting that be something that's passing out that way you just talk forever those two days why did they put two years in there exactly for an eighth grader that's tough or an eight-year-old that's tough yeah they did that to you yeah yeah mrs poindexter yeah like separate i like to think of meditation i don't have a meditation practice but i like to think of meditation as just separating myself from my thoughts there's a lot of things that you can do when you get on that like shame spiral um i'm just acknowledging that you should stop but there's also like exercise puzzling journaling cooking whatever that might be just finding what it is

that helps relieve that. I'm curious. Do we finish the list of the five markers for performance? We got to four. I would say those ones are definitely the most important ones, though. Those ones are going to be ones that change. Those change almost like week to week. Not that we recommend that you get tested week to week, but those are important ones to check in on because they can give you big red flags if you're heading towards injury or if you're investing your time in the

wrong places. I'm curious about the other, you know, the other micronutrients. I know we're, you know, we're a developed country, so we don't have, you know, like some other countries who, you know, for example, who don't eat a lot of red meat, you know, they have issues like, you know, what is it? Vitamin? Is it vitamin B or vitamin A a that's like a big 12 and iron yeah it's a iron for sure but like uh what what do you notice in you know like say america like is there anything that you see that we're deficient in like vitamin d or or what yeah well interesting the number one

micronutrient deficiency in the US is iron, primarily driven by premenopausal females, because most premenopausal females do not eat as much red meat as men who have about a quarter or a third of the iron recommendation. So that is actually a big nutrient deficiency that we see. And we test ferritin, we also see it in males, but we also we test ferritin, which is a really the best marker of your overall iron metabolism that is low for a lot of our female athletes, strength or endurance based. So that's also a great one that you can look into vitamin D is one that it's split of, there's definitely a lot of people that are in the basically the gutter with their vitamin D. But then you also have another group that just

heard that they should take vitamin D supplements and are taking way too many supplements and their level is way too high. So it's a great test to see kind of both ends of the spectrum. And all of our supplement recommendations for that reason, have kind of a bookend on it that say you need to retest in three months to make sure that you still need this level. What are those levels? Yeah, what are those levels? If I'm listening to Joe Rogan, I'm supposed to be drinking like a gallon of it a day. He's got a lot of vitamin D going on. If I go outside and walk a couple miles a day in this cold North Carolina sunshine, how do I get to the optimal level?

How do I know? So one, test your blood. But vitamin D is a difficult one because, yes, we were designed to be able to produce vitamin D from the sun in our skin to be able to produce vitamin d from the sun in our skin to be able to convert it into the form that we can use um i think the cutoff is like san francisco to the mason dixon line anything above that like basically november to april the sun is just we're tilted away from the sun so the basically the UV rays aren't strong enough for us to produce that vitamin D in the skin. But even if you are living below the Mason-Dixon line, we have plenty of people in Florida

that also have really low vitamin D. And that's because they never go outside without sunscreen on or they always have sleeves. They're always wearing a hat. Older people have a more difficult time producing vitamin D in their skin. If you have more melanin in your skin, if you have darker skin, that takes a lot longer too. Um, and in the food source, dairy is fortified with vitamin D. It's something that's been fortified since like 1930.

Um, if you drink any sort of, um, cow's milk or yogurt, even non-dairy milks are fortified now. But if you have really low levels of vitamin D, you're not going to get enough from milk in order to bring your level up into a healthy range. Another food source is fish, but we also you can't eat enough fish to keep your vitamin D level there too. So supplementation, it doesn't mean that everyone needs it. But it is something that can be really helpful, especially for people that have very, very low levels of vitamin D, at least to help build that level back up.

And vitamin D is a fat-soluble vitamin, so we store it in our body. Once you get it to a high level, you can drop back on the amount that you're taking because then your body can work through your stores of it. It's also a pretty hot topic right now because of coronavirus, COVID-19. It's kind of like one of the big indicators of your high risk if you are low in vitamin D, right? Yeah, there's definitely been research about that. People that have worse outcomes when they get COVID-19 having very low

levels of vitamin D to start with. Unfortunately, I think that's kind of coupled with the individuals that are passing away from COVID-19 being primarily black and brown people that do naturally also have lower levels of vitamin D. So that's what I was going to ask you. I, you know, like I work with a lot of, I work with the Jamaican sprinters on and off and, um, you know, like when I was down there. So much street cred right now. Do you see this, Doug? Do you see this? So, you know, with the, you know, obviously, you know, the darker skin in Jamaica,

but yet they're in that super, you know, they get a lot of sunlight and they're in the sun a lot. So would someone like that be still at risk of vitamin D, you know, not having enough vitamin D in their body because just because of the skin tone or, or can it be offset by the amount that they're in the sun? Yeah. Excuse me. It can definitely be offset. I mean, melanin is a protective pigment in the skin to like prevent against sunburn, but it also like still does allow that vitamin, like it allows vitamin D to still be produced. It's just if you are a jamaican sprinter living in michigan in december and you go outside for 10 minutes it's not going to be enough if

you're spending hours outside in jamaica it's probably okay you should be all right that's what i mean yeah those boys would not do well they would not do well in michigan why would you go to michigan you're from jamaica that's fault. I mean, you chose to go there. Yeah. I was in Florida State and there were a lot of Jamaicans at the Florida State doing, you know, a lot of Jamaicans leave Jamaica to go to colleges, you know, to run track. But Florida State had a ton of Jamaicans there. So it wasn't a big deal. It was about the same, you know, a little bit chillier, but not much. Do you notice it living in Oakland? I lived in San Francisco for three or four months one summer. And, man, it felt like it never got above like 65 degrees. And it crushed me.

Yeah. I mean, Oakland's better than San Francisco, but I love – you can always tell who's a tourist in San Francisco because they're wearing flip-flops. Like they just don't know that it's not night. Yeah, it's California, but it is not warm here. No, it's not night like yeah it's california but it's not warm here no it's probably like 10 degrees warmer just because we're inland and the fog there's actually sun right now which is nice but usually the fog burns off at about 11 but yeah it's different here i mean it's 60 and not 40 degrees in boston so i'll take it

yeah is there do you have like a general recommendation on actual like time outside or when people should start supplementing if they just live above kind of that, that latitude that you were discussing? I think it's the 37. Let me add onto that. And like how much, you know, cause I go to my,

my dermatologist and she's like always, cause I'm so fair skin. She's like always wear, you know, sunscreen. Where's the dermatologist and she's like always, because I'm so fair skin, she's like always wear sunscreen. So where's the balance? Yeah, yeah, yeah. Yeah. So the recommendation is just as little as 20 minutes on, really it's the back of your neck is what's recommended. We have had some crazy questions in InsideTracker asking if there's other places that skin is more sensitive that could be exposed to sunlight for 20 minutes.

But that's the recommendation. I think I know what you're talking about. I've seen this on the internet. Went a little viral. Our friend did it. Ronnie T. He was the, he started it.

What are you talking about? Stunning your butthole. What? No, I was talking about the front side, but interesting. He did. That was what went super viral.

He was laying out in the middle. I can't even. I don't even want to give him air time for this right now, but yes. And you've heard. The back of your neck is fine, Alex. Go with the back of your neck. Yeah, I'm so curious. People were saying if I sun my penis, it would.

Yeah. Is that a skin that has never been exposed to the sun? I am not burning my penis. No way. Back of the neck. Back of the neck it is. No chance. Yeah, man. You got that new house out there, dude.

Go for it. Let the neighbors know. Oh, we've been definitely like... We have a whirlpool back there. a jacuzzi. So yeah, we did. Yeah. Anyway. You know, changing directions a little bit.

I have a question about. Bring it back, Doug. Bring it back. Is blood work the end all be all of health? Like if your blood work is great, are you basically automatically healthy? And or if your blood work isn't really ideal, can you still be very healthy? That's a good question. So we at Insight Tracker test blood because it is a dynamic biomarker, meaning that it will change in response to what you're doing.

You can have one DNA test and that's it. Your DNA is not going to change. So blood is something that actually is really reflective about what you're what you're doing and that's why we like to use that your physiological markers also can change too so your heart rate is a marker that we like to test because that also has some big impact but I would say that blood is like the most researched arena of a biomarker that you can measure as well as attribute to health. That doesn't mean that it's that one biomarker is like a deterrent. If you have one biomarker that's off that you are now into an unhealthy

camp. And there's different ranges of those biomarkers as well. But the vast majority of research around health is looking for certain types of biomarkers in blood, at least research that you as an individual can make changes to. So I was just watching something last night on things that they can find in your brain if you have Alzheimer's or dementia. Those are things that definitely relate to health, but that's not something that you can get knowledge to until you pass away and they do an autopsy and dissect your brain. So as far as things as you can control right now, yeah, I would say the blood is probably the best one that you can use. Do you know if anyone's working on any implantable devices that can monitor blood work on a minute-by-minute basis and just have you producing a graph that's just always updating. You can just see how your testosterone fluctuation changes throughout the day.

You eat a meal, you see your blood sugar go up and down, et cetera, et cetera, where you have all of your blood markers just constantly being tested where you can just see exactly what's really happening in real time. So not all of them, but continuous glucose monitors are out there. I recently just saw the first one that's like commercially on the market for you to use before it had been something that was only available to diabetics. But that is something that you could measure and your glucose is probably the one that would give you the most information like that you would actually care about throughout the course of the

day. Your other markers, they fluctuate, but it's not necessarily like a dated, like a minute by minute change like your blood glucose would be. And that one I'm super excited about because there's a really big study, maybe like four years ago out of Israel, it was published in Cell and it was a lot of people had these continuous glucose monitors and they ate roughly the same thing, but their bodies responded so insanely different. So for some people, an apple was the thing that sent their blood sugar skyrocketing. For other people, pizza was the best thing that they could eat. And it was great because it kind of got to the core of what we're trying to do and just that everyone is so different. So just because it works for your neighbor or your friend at the gym does not mean that

that is what is working for your body. And that I think is, excuse me, is sweet. And I would love to be able to do that sometime just to see the individual foods that really set my blood glucose level off. You definitely could do that with like a finger stick yourself, but it would take a lot more Sometimes just to see the individual foods that really set my blood glucose level off. You definitely could do that with like a finger stick yourself, but it would take a lot more work, honestly. We're going to take a quick break. Of course, we got to thank our sponsors over at Organifi.

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You know, you hear about, okay, everyone's taking vitamin D or, you know, or everyone's taking vitamin B. I read a story where a gymnast was practicing and she, I guess her coach thought she didn't have enough energy and told her to take some vitamin B. I think it was B6. Anyway, it created too much because of what she was normally eating. Now she had too much vitamin B, and she actually created a type of paralysis. And so she fell and broke her back and ended her career because of his suggestion. Yeah, I know. So what are your thoughts on people who just take – you can go too much the other way too, right?

Yeah, absolutely. I always like to say for multivitamins, you don't need a multivitamin unless you like only eat ham sandwiches. If you are a person that has access to a wide range of foods, there's no reason that you also need to be giving yourself an additional amount of those vitamins. You absolutely can have too much. And there's a lot of people think of a multivitamin as kind of like a safety net type blanket. But if you actually are deficient in anything, you're not going to have a high enough dosage in a micro vitamin or a multivitamin to help kind of like lift you out of that deficiency. And we see that in people's blood work all the time, they'll come

in with and their B12 is just like insanely through the roof because they heard that B12 is good for energy. But they eat plenty of animal products, which is where you get B12 from. Iron is something that we see with a lot of athletes too. On the other end of supplement, like not even knowing that they're eating something, but a protein shake or a pre-workout thing, just being fortified with vitamins that are unnecessary. And they're like, I don't take anything. But then you go and look on the label and you see that this thing has 100% of your B12 and you take it three times a day. I would say try and avoid any of those types of things unless you really need them. The food supply is automatically fortified with some things. You're going to have iodine in your salt. If you buy any type of salt other than like

flaky sea salt or Himalayan pink salt, you're going to have vitamin D that's in dairy. And for the most part, all grains are fortified. All flours are enriched with B vitamins and iron. To try and blanket level, a lot of deficiencies that were seen in the U S in the early 1900s in particular folate, which can lead to birth defects. Um, but for the most part, you're getting enough vitamins and minerals. If you can eat a variety of foods. When earlier you mentioned, um, uh, cholesterol and red meat, um, and kind of the differences between strength and performance versus health and wellness. Um, what are, what, kind of the differences between strength and performance versus health and wellness. What are some of the big rocks, I guess, kind of that fall under the health and

wellness side of things? And I would love for you to dig into the cholesterol as well as a part of that, just because I feel like that's very misunderstood among most people that just hear that word and assume everything's bad. Yeah. So definitely for the overall health, we prioritize your glucose or your hemoglobin A1C, which is a longer like three to four month metric of your fasting blood glucose. Your cholesterol is in there. Your vitamin D is in there. Your inflammation is in there. Those are really the biggest ones at the top. But for overall health, like if you have perfect levels of hemoglobin A1C and cholesterol, those aren't going to be where your recommendations focus.

So we've ranked all of our biomarkers and how they impact your overall health. And then you'll have, you know, the markers that are off for you are the ones that are going to be ranked in that overall health just for you. And that's where your recommendations will be based on. And we put a lot of emphasis onto glucose and cholesterol, because diabetes and heart disease are massive causes of death in the United States. And certainly for an active population, your cholesterol may matter a little bit less, but for the vast majority of Americans, elevated levels of LDL is its own independent risk factor for developing

cardiovascular disease, which is the number one cause of death in the United States. Certainly just your cholesterol is not the only factor. Being having inflammation is a, is an issue there. If you have high blood pressure, if you're a smoker, if you have excess body fat, those are all things that further increase your risk of developing cardiovascular disease. Cholesterol is my, I'm a sports dietitian, but I also, I would say my passion is with cholesterol based on family history. You're passionate about cholesterol. I love that.

I am. There's 95 million people in the United States that have high cholesterol. Wow. And there are terrible resources for it. And again, it's a leading cause of death of people in the United States. That's a bold stance. Can we dig into that a little bit more? Sure. What are some of the biggest misconceptions and why can't we get good

information about cholesterol? Literally, if you Google how to lower cholesterol, you're going to get like lose weight, don't eat red meat, and don't eat fried foods. But if you already are at a healthy body weight, don't eat red meat and don't eat fried foods but if you already are at a healthy body weight don't eat red meat and don't eat fried foods there's kind of like nothing else there um that actually was was me through like 95 of my crossfit career high cholesterol very very athletic trained very hard yep what is it about red meat over other meats that makes it particularly bad for cholesterol specifically? So red meat is pretty high in saturated fats. And saturated fats you really can only get from animal products. The majority of fats that you

find in meats are saturated. On the plant side, coconut oil, palm oil, and cocoa butter are also pretty high in saturated fat. But red meat in particular is where the most or the vast amount of Americans are getting a large amount of saturated fat in their diet. And compared to other fats, saturated fat, any type of fat can produce cholesterol. But saturated fat results in that LDL cholesterol, that quote unquote bad cholesterol, kind of sticking around in the body for a lot longer period of time and getting going from these like kind of larger, maybe not so harmful, fluffy, for lack of a better word, LDLs. If they stick around for a longer period of time, they start getting much smaller and much denser. And those small dense LDL, if you hear of LDL particle size, those small dense LDL particles are the ones that can cause the most damage. They get oxidized, and then your white blood cells kind

of pick them up in the linings of your arteries. Eventually, those white blood cells lining your arteries die, and then another white blood cell comes to take its place. Have you ever heard of those plaques forming? That's exactly what it is. It's just white blood cells trying to protect you from these LDL particles that have now become dangerous. And then they die. And then another one takes its place. And slowly that starts to narrow your arteries and that's what can lead to heart attacks and stroke. Can you have high LDLs, but not have the free radicals that are coming in to oxidize them

and then still be healthy? So that's where the inflammation piece comes from. If you can be incredibly certain that you have very low levels of chronic inflammation, like exercise is a source of inflammation, which isn't a bad source of inflammation. But if, in my opinion, I can't guarantee, I would not put out a statement to tell people that they shouldn't care about their LDL because I'm going to say on a population

level, the vast majority of people in the United States don't have lower levels of inflammation. If I was a betting person, I would bet on more people having that inflammation that can make those LDLs more dangerous. Again, in an active space, perhaps that's lower, but you can be really crushing yourself and not letting your injuries recover. That's also causing inflammation that can result in the same thing. Which would be a vast majority of the CrossFitters because, you know, they kill themselves. Like, you know, Anders, the workouts he used to do are just insane. So I would say that they would definitely be at risk.

Yeah. And I mean, for me, like I have a private practice as well. I would, I don't think that there is enough evidence to say that you should not care about your cholesterol, which is, again, a risk factor for the leading cause of death in the US. Does that mean that you need everyone needs to be a vegan? No, I don't think that a vegan diet is necessarily the best diet for anyone. But does that mean that you can consider dropping back your meat intake as one aspect of it, or at least your saturated fat intake? Yep, you don't need to, I'd like to call it eating like a butthole of it, or at least your saturated fat intake. Yep, you don't need to, I like to call

it eating like a butthole of like, if you're getting a heart attack burger, that is eating like a butthole, like you don't need to do that. The other component is getting in enough soluble fiber. And that's also something that's really lacking in the vast amount of Americans diet. So we have a high amount of saturated fat coming just from diets that have a large amount of animal protein in it. And then soluble fiber is something that you mostly get from whole grains. And there's two groups of people that are lacking on this soluble fiber. General American population that only eats white refined things that maybe has never

heard of barley or will never touch a bowl of oats. But then you have a healthy subset of the population that's choosing to avoid foods that provide this soluble fiber. And that soluble fiber is so important because it is really the only way that you can remove additional cholesterol from your body. And there's two main types of fiber. Soluble fiber swells when it comes in contact with water. Insoluble fiber isn't impacted by water. So you can think about putting oats in a cup of water overnight. They look a lot different in the morning. Broccoli and celery in water overnight still look like broccoli and celery. So that soluble fiber traps the digestive compound called bile in it and transports it out of our body. But that bile is necessary for us to

be able to digest fats. So once it's removed, we have to produce more of it. And that is like the only way that we can control the utilization rate of cholesterol in our body. So if you're doing a diet that's generally healthy, but you've removed all sources of soluble fiber from your diet, you don't have a way to rid your body of any additional cholesterol. So you're talking about like keto people and paleo people, people that are just afraid of grains, but otherwise are pretty health conscious. So for a keto diet is like the, even paleo diet is like the ultimate place where your cholesterol can increase because you are increasing your

intake of saturated fats and you have removed this soluble fiber. And those are the two nutrients that you want to move in the opposite direction. I just had a client whose cholesterol level was super high. She went to her doctor. Her doctor was trying to put her on medication because her dad passed of a heart attack. She was on a keto diet and the doctor was like, here, take this drug. And so we worked together and her cholesterol level is literally one of the lowest ones I've ever seen because she swapped like the ways that those nutrients were going. And statins are, I think, definitely over prescribed, but it's because there's no information about how to not eat the way that

you're currently eating other than stopping red meat and fried foods. But there's a lot more that you can do to lower your cholesterol. And statins, I think number three and number eight on like the top 10 list of prescribed drugs. There's a lot of side effects to statins. They are a miracle drug that if you need to take them, great, I'm glad that that medication is there. But the downside of eating more dietary fiber is like, maybe you're not constipated, you don't get diabetes, like there's no downside to doing that. Whereas there are some downsides if you have to take a medication for the rest of your life, and they're just not both equally represented. And honestly, that's at the core of what Inside Tracker is trying to do as well, prevent people from developing chronic diseases and needing

medications for the rest of their lives. What are some of the things that you guys can find with DNA? So DNA, DNA, we like to think of as like a roadmap is like, shows you the ways that you could travel somewhere, but your blood is really like the traffic patterns. You can see if you have a higher potential to have or a greater potential to have higher low levels of certain things. Caffeine is one that you can see from your DNA if you're someone that has a really strong response to caffeine. But your DNA, I think, gives you information that then your blood work tells you how to handle.

So you can have a predisposition to have higher levels of cholesterol, but if you get a blood test and your cholesterol looks fine, you're allowed to ignore that DNA a little bit and keep doing what you're doing. Right, awesome. We kind of already mentioned that meat has iron, or red meat in this case has iron, B12, et cetera.

So that kind of answers a bit of this question but most people when they think about micronutrients getting vitamins and minerals phytochemicals etc etc into their diet they think about primarily plant products they're thinking about like spinach and kale and and whatever else uh but but meat dairy etc other types of food besides just vegetables certainly have a lot of nutrients um can you can you dig into that a little bit talking about non-vegetable sources of minerals and nutrients? One of my so I teaching nutrition classes, one of my crosses to die on is just showing how it is very difficult to get enough nutrients in your diet on a vegan diet unless you are being very, very specific about it. So like kale and spinach are good sources of calcium,

but they also have something called phytic acid. There's another one called oxalic acid. That's very high in them that binds to calcium so that we can absorb it in the body. So while spinach may have like more calcium than a cup of milk, yes, but you can't use that calcium once it's in your body um so that's like isn't it similar with iron where like you can only absorb like five percent of the iron that's in spinach unless maybe you cook it or something like that yeah so it's those

same things those um phytic acid and oxalic acid are these two like anti-nutrients is what they're called and they bind to these minerals of calcium zinc, and magnesium in foods that are high in them, primarily plant-based foods. But then you can't utilize them once you eat them. On a food label, like they're allowed to say that this has 50% of your daily value of iron. It's not their responsibility to say even though you only are going to absorb 10 of it um so technically you could add lemon juice or some sort of acid to plant-based things in order to increase the absorption of iron iron is also something that your body's gonna um like adjust the amount that you absorb based on how much you need so if your body really needs iron it's going to try and take

it from anywhere if you already have enough iron in body really needs iron, it's going to try and take it from anywhere. If you already have enough iron in your body, your absorption of it's going to be much lower. Calcium is something that yes, you can find in almonds. But again, almonds have these anti nutrients in them that are drastically going to drop back on the amount of calcium that you can absorb. Beans are a good source of iron. I love beans, but unfortunately, there's a lot of these compounds in them that we can't absorb all of the iron that's in beans. And again, this is where that premenopausal trap tends to fall for iron is that a lot of people are very active. A lot of premenopausal women are very active. They also eat a ton of plants, which is not a bad thing, but they're lacking a ton of plants which is not a bad thing but

they're lacking a ton of nutrients that they can't get or can't absorb when they're eating a diet that's primarily just plants dang i thought all the greens i was eating was the right thing i know so should you not eat kale and spinach i assume if I put just one handful of kale in my mouth, that's good for at least a week. No. Not at all. You should eat them. It's just there needs to be – honestly, I recommend a lot of people cut back.

I see a lot of athletes under-fueling. They don't eat enough food. They're trying to focus too much on getting in a lot of raw vegetables, which take up a lot of space and don't provide a lot of calories, carbohydrates, fat, or protein. Are they doing that because they, they, they think these, this is a high nutrient density. So this is, this is good for me, but then compared to something that has, you know,

it's high nutrient density because there's, there's nutrients, but then it's basically no calories. So the ratio is very, very high, but compared to like a steak, it's going to be a lot of calories, but then there's also a lot of nutrients, but it's the absolute volume of nutrients in the, the steak example versus the whatever vegetable, um, you could be eating.

Is it, is there, you see what I'm saying here where, uh, it's not just about nutrient density. It's about the actual amount of nutrients you're, you're getting. Yeah.

I mean, I don't know if there's like an, like you can equate a six ounce steak to like 14 cups of kale or something like that. Yeah, I think it's important not to get bogged down in these little details of trying to be insanely perfect and just realize that your food is supposed to be fuel on its like core if you are again going back to eating a wide variety of foods you don't need on all of these like very specific micronutrients um if you try to ever like make a diet of a cup like hitting your um like exactly on the head your recommended amounts for all of these different vitamins and minerals it is insanely difficult and frustrating some days you're going to be super high on some nutrients

some you're going to be low on and that's okay like your body is not a delicate like flower it can adjust to things that are higher someday and lower the others fuel though is something that you need to have every single day um oh. The question that popped into my brain earlier, when we were talking about supplementation, that is like the wild, wild west of craziness is the supplement world. And how do we actually know when I buy vitamin D that it's high quality vitamin D or been tested or where do I go to actually, it's just the over the counter stuff. Okay.

How do I know what I'm actually taking? Yeah. I feel like the U S is very exceptional and how we, um, handle supplements and that the FDA has put the responsibility back onto the manufacturer to do the right thing. Um, but there's no checks and balances and you can't

do anything to a supplement until it's on the market, which is also just backwards and crazy. Yeah. It doesn't make sense. Um, yeah, they can put whatever they want in there. Um, it doesn't have to be what's listed on the label. Um, and it can be really crappy ingredients. So I would say there's a few things that inside tracker, we actually make specific supplement recommendations. If we recommend vitamin D, then we tell you these are the three brands that we recommend. That's because we use a third party testing company consumer labs that actually test all of these things to verify that they have in it what they say. There's another company called labdoor.com that anyone can go to. And they do the same type of testing, which is really helpful. It's sad that you have to, that there's another business model on telling people which supplements are safe for them to take, but it really, really is worth that. There's some supplement brands that really large brands like Nature Made, if you don't want to go through those steps,

I always refer people to nature made because they are a massive brand that can pay for all of this testing. Um, whereas like whole foods brand, target brand, Walmart brand, no one's looking into them. They're not responsible for looking into them. Um, The athletic world that can be a big problem. I was, there was a 14-year-old girl, a weightlifter who was doing really well, and her dad's friend started a supplement company and so talked her into letting them sponsor her. So she takes their protein. I mean, obviously,

I'm going by what the dad said, but it was just a protein. Anyway, it had a pro-hormone in it. I forget. It doesn't matter. Osteoporone? I don't know. Whatever. Anyway, this 14-year-old girl now has a tarnished reputation simply because she took this protein of her dad's friend if i if that

were my friend can you imagine i'd be like bad day yeah honestly a lot of pro sports teams they'll only buy as they should and the ones that we've worked with on insight tracker when you go through your profile you can click if you need um safe for sport supplements and then you'll only get supplement recommendations that have an option that are absolutely free of all of those crazy things that you wouldn't expect in a vitamin d supplement that then can make you test positive for pbs we haven't talked a whole lot about hormones but earlier you mentioned sex hormone binding globulin but then we didn't really go into it. Can you talk about why that's important on the performance side of things, especially? So your sex hormone, your testosterone, let's say 90, like 95% of your testosterone is bound in your body.

And it's either bound to sex hormone binding globulin or albumin. Albumin is like the primary transport protein in the body. And your free testosterone is going to be really in direct relationship to that SHBG. So your total testosterone includes testosterone that's bound to SHBG and albumin, but your free testosterone is testosterone that's not bound to either of those things. So there's a much, much smaller percent of that free testosterone. And if you have higher levels of SHBG, then you're going to have lower levels of that free testosterone because you have more of this transporter in your body that's trying to bind to this free testosterone. Now, once those SHBG or once SHBG is bound to free testosterone, you don't lose free testosterone, it just shows up in your total testosterone pot.

But SHBG is something that we see as being pretty high, again, for those same type of like softer sides of training aspects of not having enough sleep, over exercising without enough rest and recovery, even not having enough energy to fuel your activity as well. And this has been a really interesting marker when we've worked with some teams over the course of a season. We can test some athletes in the off season, and then you can see this SHBG marker starting to creep up as they get deeper into their season. That sleep debt kind of starts to accumulate just the wear and tear,

especially hockey that players go through. You can see this SHBG creeping up and their free teeth starting to creep down. So those are things that, again, are just more data points that can tell you that everything that you're doing around your training is not necessarily supporting your training. I'm so excited to get my blood work back. There's a lot of DNA. Yeah, we provide a a lot of information I think this is something that we have like kind of always tiptoed around with people that just want to be told what to do and then people that want all of the information so we are catering to both ends of that spectrum but

if you want to like nerd out and dig very very deeply into all of the stuff it's there and we are very happy to share all of the scientific work that we've done so every recommendation that we show you can access the studies that support them that's cool yeah that was actually uh a question that popped in mind earlier i'm glad you mentioned that would they put all of you really really really smart people in a room is there a general consensus on what the right way to go about this process is? Because I would imagine there's a lot of, maybe not a lot, but there's definitely scientists and nutritionists,

people that just don't agree on, they can all read the exact same research paper and still not agree on what that research paper is saying in practical terms. How do you guys kind of get to the bottom of recommendations and how people should proceed with the information? Yeah, so our science team is actually the largest team that we have at Insight Tracker, which is pretty great because when I started, it was like three of us. And it's a rigorous process that you have to go through. All of our recommendations have at least two, if not more.

Preferably, there's three plus scientific, peer-reviewed scientific papers that back up the recommendation. We're also looking at the intervention effect. So if like a supplement, for example, has a 3% improvement, while it might be statistically significant, it's not clinically significant. So that's not a recommendation that we would take. We definitely are looking at the populations that the scientific paper was done or experiment was conducted in as well as the type of experiment. And then we like all of it comes together and people are presenting these recommendations. And it we like all of it comes together and people are presenting these recommendations. And it's an opportunity for the team to either support or reject the body of

evidence that's ahead of us. We just built a pretty cool tool that allows us basically to do this massive type of statistical analysis within our platform, which is also really, really great. Truthfully, I can say I would not work for this company if I thought they were selling snake oil. I think there's a lot of garbage out there related to health that takes advantage of people's deepest fears, and I wouldn't support a company that was trying to just exploit people's fear of dying.

We do a lot of work with our science, and I know that there is not another company out there that's doing something similar to what we are. It's awesome. Um, where can people find you? Obviously at inside tracker, really wish you'd read our blood work today. It would have been so great.

Come back. Yeah. You are Superman. Who knew? Who knew? Or you are dying. Yeah. Or by the end of this show

we'll see you later where can people find you so I've told you my pet project is cholesterol where do you want people to go to meet you on Instagram you can find me at lower.cholesterol.nutrition beautiful

coach Travis Mash mashlead.com this was an honor thanks a lot of good information yeah Doug Larson you bet find me on Instagram Doug Larson I appreciate you coming on the show I really enjoyed this yeah

I am Anders Varner at Anders Varner we are barbell shrugged at barbell underscore shrugged get over to barbell shrugged dot com forward slash Diesel Dad. That is where all the dads getting strong, lean, and athletic without sacrificing family, fatherhood, or fitness. And you can go to Walmart. That is where we have three programs on the shelf in the performance nutrition section. So everybody in San Diego, L.A., Palm Springs, and Las Vegas.

We just got super street cred from her. Did you see this? She's like, damn! Walmart! The bros that I was just talking to about lifted weights, they're going right into the heart of America and saving lives. Look at that.

Palm Springs, LA, San Diego, and Vegas. We are in the performance nutrition section, so get over to your local Walmart. Ask for Barbell Shrug. Come and hang out with us. We will see you guys next week. That was a fantastic interview podcast. Make sure before you go anywhere, go to info.insidetracker.com forward slash early access to hear about InsideTracker's best deal of the year, their Black Friday sale, power.com forward slash BBS to save

20% using the code BBS on the power.com as well as buyoptimizers.com forward slash bbs to save 20 using the code bbs on the power dot as well as bioptimizers.com forward slash shrugged for all the black friday deals for bioptimizers magnesium breakthrough uh mass zymes hcl uh pmo3 the gut bacteria and then of course our friends over at organifi organifi.com forward slash shrug. Black Friday is going on Friday through Monday. Save 40% using the code BLACK40 for 40% off storewide. Friends, let's get after it.