Primedy

Episode 008 - Weight Loss Series pt. 3 - Sleep and Stress

We've heard "diet and exercise" ad nauseum when it comes to weight loss, but could we be missing an even larger elephant in the room? Listen on and find out if getting some extra z's is all it takes to kick start your weight loss journey!
 
Show Notes:
1:25 Associations between sleep loss and increased risk of obesity and diabetes - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4394987/
 
4:16  Ghrelin: much more than a hunger hormone - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049314/#:~:text=Ghrelin%20is%20a%20multifaceted%20gut,as%20the%20%E2%80%9Chunger%20hormone%E2%80%9D.
 
5:49 Brief Communication: Sleep Curtailment in Healthy Young Men Is Associated with Decreased Leptin Levels, Elevated Ghrelin Levels, and Increased Hunger and Appetite - https://d1wqtxts1xzle7.cloudfront.net/68877632/Brief_communication_Sleep_curtailment_in20210825-7844-1t27tcr.pdf?1629903027=&response-content-disposition=inline%3B+filename%3DBrief_Communication_Sleep_Curtailment_in.pdf&Expires=1677079674&Signature=CNCNxM-SXbHznz~31-Lxop9uRG0UBktBGIpegtVIB95g902qgDl3ncNNcDVaCtqlRjPXphKg~4vmqgQH~DHDeKLgVqxo7dE7fubuV9LkfEXdVPnVe6FhaMr6PP7h-m1lYLlDylceQce6C98U7oprVQE3scUe3NL9XgeYxL9nGqEoHp1EOD2CsYAjFnEieL34I58ALka82Yo4oQtiWMs2QadVpT3lUnOCq7YUxsyem1RPBmSLZCTntDQfiXgfYkwDKReYvjiXzQ7i0l9uMsD-UtBcfyuXBLXnStO7Cxfq-AnaeQqpuHCoZl~XIUon6WqztK1xhvyDqyUWmCkeGi1onQ__&Key-Pair-Id=APKAJLOHF5GGSLRBV4ZA
 
9:13 Stress and Obesity - https://www.annualreviews.org/doi/pdf/10.1146/annurev-psych-010418-102936
 
12:14 Impaired sleep after bedtime stress and worries - https://d1wqtxts1xzle7.cloudfront.net/44548498/Impaired_sleep_after_bedtime_stress_and_20160408-28289-przfy7-libre.pdf?1460146389=&response-content-disposition=inline%3B+filename%3DImpaired_sleep_after_bedtime_stress_and.pdf&Expires=1677085001&Signature=IKsjIRT70I0eJzXxWsgclqJAYr8NAcOcyEiEah3HFNJKJgahEh-bnuwEDQIBjtovnxh-o65ilLa0lKe5DWb7JTQPphEs5DlqellWk6vF4cDsKs9kwYrp7sYTslJzBvxjkhMONSv33NgneOvmFRG9ecp~SSeRN9f6yfT6qwBWGLJhRmVaKEhrhN4HT0NNTXwR4fdn1DeRMk7-5SghcXUc8kP91M0oCEDlpwVnS0nffSVBTFneZcQ~TNDd2tYzYyC9m~k6vze3wR~EHwdNCYnHdvctqja9eavcJSAp6XZ2PQaAbgJ6bvTQZenl9O-NL75z13gH-pZ3Abo1UG0OQ533zQ__&Key-Pair-Id=APKAJLOHF5GGSLRBV4ZA
 
16:40 f.lux - https://justgetflux.com/
 
18:56 Sleep as Android - https://play.google.com/store/apps/details?id=com.urbandroid.sleep&hl=en_US&gl=US&pli=1
 

Episode 007 - Weight Loss Series pt.2 - Exercise

Any weight loss intervention almost always includes the tagline "with diet and EXERCISE", but is exercise really working to help us lose weight the way we think it is? Could we be exercising incorrectly?? Listen and learn about what's really going on with exercise and weight loss!
 
Show Notes
4:11 Hunter-Gatherer Energetics and Human Obesity - https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0040503#s3
 
8:26 Enhanced Peripheral and Splanchnic Insulin Sensitivity in NIDDM Men After Single Bout of Exercise - https://diabetesjournals.org/diabetes/article/36/4/434/6751/Enhanced-Peripheral-and-Splanchnic-Insulin
 
8:44 Does Exercise Without Weight Loss Improve Insulin Sensitivity? - https://diabetesjournals.org/care/article/26/3/944/29206/Does-Exercise-Without-Weight-Loss-Improve-Insulin
 
12:09 Skeletal muscle metabolism is a major determinant of resting energy expenditure - https://www.jci.org/articles/view/114857
 
15:03 Visceral fat and psychosocial stress in identical twins discordant for obesity - https://onlinelibrary.wiley.com/doi/full/10.1046/j.1365-2796.2002.00921.x
 

Episode 006 - Weight Loss Series Pt.1 - Nutrition

What makes diets special? What makes them hard? What makes them... work???
 
In today's episode, we start our three-part weight loss series investigating diets and what all of the effective ones have in common, and how you can better select a diet that is appropriate for you; And just as importantly know which ones to stay away from!
 
Show Notes:
16:10 Sugar alcohols giving you trouble? You're not the only one! - https://www.boredpanda.com/hilarious-comments-sugarfree-haribo-gummies/?utm_source=bing&utm_medium=organic&utm_campaign=organic
 
25:19 Exposure to pesticides and the associated human health effects - https://www.sciencedirect.com/science/article/abs/pii/S004896971631926X
 
28:42 Muscle or Nothing! Where Is the Excess Protein Going in Men with High Protein Intakes Engaged in Strength Training - https://academic.oup.com/jn/article/150/3/421/5695302
 
32:27 Hiding unhealthy heart outcomes in a low-fat diet trial: the Women’s Health Initiative Randomized Controlled Dietary Modification Trial finds that postmenopausal women with established coronary heart disease were at increased risk of an adverse outcome if they consumed a low-fat ‘heart-healthy’ diet - https://openheart.bmj.com/content/8/2/e001680.abstract
 

Episode 005 - Is Salt Really the Solution to High Blood Pressure?

50% of Americans have hypertension according to HHS. While many are recommended to reduce salt intake, only 50-60% see results from doing so. Is medical intervention truly the only option? We explore more effective Primal solutions!
 
Show Notes:
6:10 - Stress, Salt and Hypertension - https://www.sciencedirect.com/science/article/abs/pii/0277953688903930
 
15:29 - Cortisol, DHEA sulphate, their ratio, and all-cause and cause-specific mortality in the Vietnam Experience Study - https://eje.bioscientifica.com/view/journals/eje/163/2/285.xml
 
21:20 - Impact of New Emotional Self-Management Program on Stress, Emotions, HRV, DHEA, and Cortisol - https://www.heartmath.org/assets/uploads/2015/01/dhea-cortisol-study.pdf
 
24:14 - DHEA, DHEA-S and cortisol responses to acute exercise in older adults in relation to exercise training status and sex - https://link.springer.com/article/10.1007/s11357-011-9345-y
 

Episode 004 - Recovery, Creatine, and Core Training

Answering more questions from our followers today. How long should you recover after an intense workout? Is creatine necessary for maintaining muscle? And what are the "most effective" core exercises?

Episode 003 - Quick Workouts, Workout Timing, Fuel for Success

In today's episode we discuss what to do when you need to workout but are short on time, when and what type of workouts to do, and the timing of food consumption around your workouts.

Episode 002 - Soft Tissue? I Hardly Know You!

You may have heard of Rolfing, Foam Rolling, Massage Therapy, etc. but with the bevvy of techniques out there which one (if any) is right for you? Arm yourself with the knowledge of what ails you to better understand what ought to be the best approach of tackling those problems.

Episode 001 - Sitting, Human Resting Muscle Potential, and Your Posture

What happens when we sit for too long? What is the science to undo all the "bad" from sitting? We explore and provide solutions!