Check out Mike\'s course on entrepreneurship at AUT: Practical Innovation, and his latest book This is a Self Help Sort Your Shit Out Book.

In this cast, I chat with Sarah Hancock whose recent PhD research focussed on the role of diet in the prevention of caries, improvement of dental health, and its relationship with metabolic and overall health.

This podcast is one of my absolute favourites and I found many of the topics that Sarah discussed, absolutely fascinating.

For example:

• Does flossing really improve dental health?
• How important is brushing your teeth?
• Is fluoride effective for reducing caries?... (And should we be fluoridating our water?)

Check this cast out, you won\'t regret it.

In this cast, I chat with Health Psychologist Glenn Mackintosh.

Glenn is a health psychologist and advocate for a positive and happiness centred approach to health rather than the typical weight-centric approach that has been favoured in the medical world. His work crosses over with movements like Health at Every Size, Intuitive Eating, and Empowered Eating and has a pragmatic, evidence-based, and person-centric approach to health management.

In this cast, Dr Cliff Harvey chats with Health Coach extraordinaire  about what health coaching is (and isn\'t), how to tell a legitimate health coach from someone who is just an underqualified wannabe nutritionist, and the value of legitimate, credible health coaching in clinical practice. 

Simon Thornley MbChB, PhD is a medical doctor, biostatistician and epidemiologist. He is a senior lecturer at the University of Auckland.

Get Up Stand Up by Public Enemy feat. Brother Ali from freemusicarchive.org

We discussed the origins of the Romani people, how the term \'Gypsy\' is a descriptor specifically for the Romani people (not a lifestyle choice), and that it\'s use by non-Romani people, especially for profit, is offensive. 

Bob also tells some great stories and tales from a Rom perspective. 

Enjoy, it\'s kushti rokker. 

Intro Get Up Stand Up by Public Enemy feat Brother Ali. Outro by Jesse Spillane Descent of the Goober Monster from freemusicarchive.org

In this episode of the podcast, I chat with my colleagues, Drs Mikki Williden, Caryn Zinn, and Dan Plews about whether low-carbohydrate diets negatively impact hormone balance.

It\'s commonly assumed that people (especially women) \'need\' a certain amount of carbohydrate in the diet in order to preserve hormone levels and function. But the evidence suggests otherwise.

One of my articles spurred this conversation (Do Low-Carb Diets Negatively Affect Hormone Balance?) and it ended up being a great summary of the things that you should actually be focussed on. (Hint: carb content of the diet isn\'t usually one!)

Caryn Zinn PhD, RD is a registered dietitian, researcher, and senior lecturer at Auckland University of Technology.

https://carynzinn.com/

Mikki Williden PhD is a registered nutritionist, researcher, and senior lecturer at UNITEC.

https://mikkiwilliden.com/

Dan Plews PhD is an exercise physiologist and exercise and nutrition researcher based at High Performance Sport NZ and Auckland University of Technology.

https://www.endureiq.com/

Intro sample from Get Up Stand Up by Public Enemy feat. Brother Al. Outro sample from Spastic Mumblings by Jesse Spillane. http://freemusicarchive.org

In this episode of the podcast, I chat with my homie, Richie Hardcore.

Richie is a former professional Muay Thai fighter and boxer and is a coach for fighters. More importantly, he is a vocal and tireless advocate for intelligent drug reform, public health, and for combating gendered violence.

In this cast, Richie and I go deep on outrage culture, social media and its impact on society and mental health, veganism, and more!

Intro sample from Get Up Stand Up by Public Enemy feat. Brother Ali. Outro sample from Spastic Mumblings by Jesse Pillane. Both from freemusicarchive.org

Intro sample from Get Up Stand Up by Public Enemy feat. Brother Ali, outro sample from Spastic Mumblings by Jesse Spillane. From www.freemusic.org

Rachel\'s new book \'Balance\', featuring insights from health and performance experts from around the world, can be found on AMAZON and more about Rachel and her work and book can be found at her site: https://inspiredhealth.co.nz/

Chris is the founder of PrimalThenics and uses primal movement training along with nutrition and lifestyle to help people perform at their very best. 

Find out more about Chris and download the PrimalThenics app at www.primalthenics.com

Toney had so many key insights into life that this cast requires multiple listens! Enjoy. 

Intro sample from Get Up Stand Up by Public Enemy feat. Brother Ali. Outro sample from Spastic Mumblings by Jess Spillane http://freemusicarchive.org

I love chatting to Cadsy as he is a self-experimenter who\'s always willing to do the hard yards, walking the talk, before applying it with his athletes. Paul has had great success fine-tuning \'mixed fuelling\' (carbs + ketones) and with other supplements like MitoQ, mushrooms, Super Starch and more!

Intro sample from Get Up Stand Up by Public Enemy feat. Brother Ali. Outro sample from Spastic Mumblings by Jesse Spillane - from http://freemusicarchive.org

In this episode I chatted again to my buddy Dr Dan Plews. Dan Plews is a PhD researcher, coach, and weapon endurance athlete. His research has looked extensively at the application of Heart Rate Variability for measuring fatigue and recovery in athletes, along with hydration, electrolytes and more. Dan is the founder of EndureIQ, an online education platform for long distance triathletes.

Listeners of the Carb-Appropriate Podcast can receive 10% off a subscription to HRV4TRaining Pro - the very best application for coaches and practitioners to monitor their athletes HRV results. Just use code cliff at HRV4T.com

Intro sample from Get Up Stand Up by Public Enemy feat. Brother Ali. Outro sample from Spastic Mumblings by Jesse Spillane. From http://freemusicarchive.org

Julian is one of the founders of Life Cykel, a Byron Bay (NSW, Australia) based producer of organic, ethical, and sustainable mushroom products.

Sit back, relax, and join us on an in-depth chat of all things \'shrooms!

Interested in trying medicinal mushrooms?

Listeners of the podcast can get a massive 25% off their first order of Life Cykel mushrooms at Nutrition Store Online. Just use code: CA-SHROOMS when you order at www.nutritionstore.online or click on the link to have your discount automatically applied: https://www.nutritionstore.online/discount/CA-SHROOMS

Disclosure: Cliff is the owner of Nutrition Store Online, the NZ exclusive distributor of Life Cykel. 

Intro sample from Get Up, Stand Up by Public Eneny feat. Brother Ali. Outro sample from Spastic Mumblings by Jesse Spillane. Both from freemusic.org

Check out Eric\'s great e-books on Nutrition and Training for strength, power, and physique

The Muscle and Strength Pyramids: http://ow.ly/f1cK50p2SZD

MASS Research Review: https://transactions.sendowl.com/stor...

Intro sample from Get Up, Stand Up by Public Enemy feat. Brother Ali. Outro sample from Spastic Mumblings by Jesse Spillane - http://freemusicarchive.org/

Find Mikki at https://mikkiwilliden.com/

Mikki has a great selection of articles, recipes, as well as online coaching to help you get your nutrition and health on track.

Follow Mikki on Facebook at https://www.facebook.com/mikkiwillidennutrition/

Check out one of the papers co-written by Mikki and Cliff (top 5 in Public Health and Nutrition at Peer J 2018) https://peerj.com/articles/4488/ 

If you like the pocast, check out my Patreon page, where you can donate as little as $1 per month to help support nutrition research and receive exclusive member-only benefits. 
Become a Patron!

Additional credots: Intro sample from \'Get Up Stand Up\' by Public Enemy feat. Brother Ali. Outro sample \'Spastic Mumblings\' by Jess Spillane from URL: http://freemusicarchive.org

Pruvit ketones can be found at: https://cliffharvey.pruvitnow.com/

In NZ, contact the team at www.nutritionstore.online for info on how to purchase ketones. 

Episode 7. Featuring Professor Grant Schofield, PhD.  

I really loved chatting with Professor Schofield in this edition of the podcast.

Grant is a professor of public health and director of the Human Potential Centre at the Auckland University of Technology. He was also the supervisor for my PhD research, and we have collaborated on a bunch of research papers. Grant has emerged as a leader in the field of low-carbohydrate nutrition and the re-evaluation of the current (faulty) dietary guidelines. He’s also been a key mover in helping to get kids more active and in creating ‘livable’ cities with a focus on movement.

https://www.aut.ac.nz/profiles/grant-schofield

Grant and collaborators Dr Caryn Zinn and Craig Rodger have just released their latest book: What the Fat? Recipes which features over 130 delicious, low-carb recipes.

https://whatthefatbook.com/product/what-the-fat-recipes/

 --//--

This episode is brought to you by The Carbohydrate Appropriate Diet book.

Professor Schofield wrote the foreword to Cliff Harvey’s 2017 book, The Carbohydrate Appropriate Diet. The Carb-Appropriate book helps you to find your customised level of carbohydrate intake, so that you can go beyond the battle of ‘low-carb vs high-carb’ to find your unique, best-fit diet.

Carb-Appropriate Podcast listeners can get a massive 50% off The Carbohydrate Appropriate Diet by clicking: https://www.nutritionstore.online/discount/CAGRANT?redirect=%2Fproducts%2Fcarbohydrate-appropriate-diet

or by using the code CAGRANT at www.nutritionstore.online

Intro includes sample of \'Get Up Stand Up\' Public Enemy feat. Brother Ali. Outro sample; Jesse Spillane \'Spastic Mumblings\' both from http://freemusicarchive.org

Episode 6. Featuring Phil Dowling ND, MA.

Phil Dowling is a legit OG in the nutrition and naturopathy world in New Zealand. He has been in practice for 3 decades, is a lecturer in various aspects of physiology, pathophysiology, and clinical nutrition and is, to top it all off, one of Australasia’s leading nutrition practitioners for gut-health. Cliff and Phil riff, in this cast, about gut-health, fermented foods, probiotics, prebiotics, and what many people get wrong about how to optimally improve gut-health.

This episode is brought to you by Vita Biosa.

Vita Biosa is more than just prebiotics and more than just probiotics! It’s a complete, living, active ecosystem of health-promoting herbs, cellular fuels, organic acids,  and a range of the most beneficial bacteria for the gut and overall health.

Vita Biosa is now available at Health 2000 stores and many other fine retailers!

Find stockists at www.biosa.co.nz

Carb-Appropriate Podcast listeners can get 20% off Vita Biosa by going to: https://www.nutritionstore.online/discount/CABIOSA

or by using the code CABIOSA at www.nutritionstore.online

Lara is a world-renowned expert on women\'s health and hormonal issues. In this podcast, Cliff and Lara chat about her background in evolutionary biology, the dangers of birth-control pills, the HPTA axis and hormonal health, keto and women\'s health...and more!

The discussion rambles from why Pete and his family started out living a paleo and now keto lifestyle, into mind-body health, and the recent controversy over Pete\'s health pronouncements and movie The Magic Pill.

Strap in! It\'s a goodie. 

Episode 3. Feat. Scott Gooding, celebrity chef, trainer, and coach

I met Scottie when he was the MC for a keto-event I spoke at in Sydney with the IFBB Pro Bodybuilder Tony Freeman. Scott and I got on like a house on fire and we became firm friends. I wrote the foreword for his latest book The Ketogenic Diet and I’m not consulting to his online coaching programme reconditioned.me . Scott has an approach to health and wellness that can benefit anybody. This was a great cast…

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2:23 – Scottie jumps right in and gets deep… “It takes a village to start a health epidemic” (Scottie name-dropping the well-known Dr Terry Wahls, famous for her auto-immune protocols for treating MS and other auto-immune conditions)

3:50 – Scott explains the work that he did with Dr Wahls

9:30 – Why are some doctors and dieticians so against diets that are based on real-food!? (Like the Paleo diet)

11:00 – Scottie agrees that Cliff is a ‘piece of granite’ “You’re f$%&in’ huge!”

12:13 – How did Scott go from a ‘carbs and cardio’ mindset for health and fitness into a lower-carb, real food approach?

15:00 – As part of a flow-on from the discussion above, Scott and Cliff talk about the effects of a whole foods diet on inflammation and chronic pain

16:00 – How did Scott get into cooking?

17:30 – “The only way you can be a true custodian of your own health is to cook at home!”

21:00 – Everyone knows what to eat, but if you don’t make it exciting and sexy, it’s not going to work for you. [Simple, effective, affordable ways to make food exciting]

22:20 – Cliff rants against the ‘food is just fuel’ school. Food is enjoyment, entertainment, fun!

23:30 – Work your ‘kitchen muscle’. Learn some basic skills, get in the kitchen, practice!

28:18 – Scott talks about his Paleo cooking and lifestyle books co-written with our buddy Luke Hines and his more recent solo ventures. Take home message: If you aren’t at least a little embarrassed by your books, years later, you haven’t grown and evolved!

[Shout out to my mentor Dr Ian Brooks!]

31:00 – Scottie talks about how he transitioned from pure Paleo into more of a keto-paleo approach

32:00 – Cliff nerds out about latitude defining carb intake in an ethnographic context

33:00 – Sometimes Paleo can be too high in carbs for some people in Scott’s opinion

Discussion of reconditioned.me ensues!

www.reconditioned.me

Reconditioned Me is an integrative 8-week programme that focuses on the key areas of: movement, psychology and mindset, mindfulness, and movement. It had expert guidance from Scott Gooding (food and movement), Glen Mackintosh (psychology, behaviour, and mindset), Neera Scott (mindfulness), Cliff Harvey (that’s me! – nutrition)

45:30 – Can you start with just one minute of meditation? [The value of starting and building a meditation practice]

46:20 – Shout out to Scotties podcast! https://www.scottgoodingproject.com/podcast/

Scottie discusses his resistance to meditation and all the excuses he made to ‘not’ meditate. After chatting with Cliff on his podcast a year or two ago, Scott started his meditation with ‘Cliff’s one-minute meditation’. Now he has a solid, daily meditation practice. “Now meditation is part of my landscape”.

48:37 – What’s Scott’s daily and morning routine look like? What does this mean to his health and wellbeing?

Note: Scott is a huge fan of saunas and steaming….mainly because it’s relaxing AND you can’t take your phone in the steam-room! “Let me tall ya, an iPhone doesn’t work very well in that environment!”

50:45 – Books and resources that have influenced Scott (aside from me of course…!) Scott waxes lyrical about Mark Sisson (https://www.marksdailyapple.com/ ) and other pragmatic voices in the industry

52:00 – The importance of compassion + Scott and Cliff talk about the importance of not just serving the elite and the wealthy with healthy nutrition. AND that you also can’t judge people for enjoying more esoteric (and expensive) supplements if they choose to.

54:00 – “You can’t be pragmatic if you’re dogmatic, and you’re going to be a hypocrite. Full stop.” So, be kind! Be compassionate. “At the end of the day, you only really know best for you…”

55:00 – I tell Scott about how much I am enjoying my early morning walks and how much it has improved my mental health. (Note: I have Bipolar Disorder 2)

Shout out to Lion’s Mane coffee….again…

59:49 – The larrikins make a few tangential jokes about soccer players falling over…

1:00:00 – You learn, grow, and become ‘better’ by being challenged…and accepting those challenges with love and compassion, you diffuse the vitriol of the trolls online!

Check out Scott’s books and online programmes

Scottie has a new book, The Keto Diet Cookbook coming out later this year. Stay tuned!

Scott’s book The Keto Diet with a great foreword by a handsome, bearded man

www.reconditioned.me is also now live! Check it out and sign up for 8-weeks in health and wellness.

Remember, Patrons get LIVE access to the Podcast recordings. To become a Patron, go to www.patreon.com/cliffharvey

Episode 2. Feat. Dan Plews PhD

Dan is an athlete, an exercise physiologist and researcher. He’s most well known for his research in Heart Rate Variability (HRV) and for his work in fat-adaptation and low-carb strategies and mixed fuelling for endurance athletes.

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1-2:00 – Dan and Cliff start a mutual appreciation society

3:00 – Shout out to SIP Kitchen

3:30 – Is Cliff ostracised from the low-carb community for being ‘Carb-Appropriate’? Dan and Cliff discuss low-carb dogma

5:00 – Dan talks about what led him from being an athlete to becoming a coach, physiologist, and researcher, academic

6:05 – Shout out to Paul Laursen www.plewsandprof.com

8:20 – Dan gives a shout out to Tim Noakes PhD for inspiring his journey into low-carb. Cliff and Tim discuss whether the criticism of Tim Noakes is justified: “show me the evidence that a high-carb diets are better?....”

Key points:

• The high-carb guidelines are probably still too high for even athletes who do better on a high-carb diet
• A lot of coaches and nutritionists/dieticians talk about ‘periodised nutrition’ but few apply it
• Small effects that might benefit for elite athletes aren’t likely to be of use for many in the general population

13:00 – Dan is a better athlete low-carb than high!

14:15 – Can you be ‘over-satiated’ on a low-carb diet?

17:10 – Cliff and Dan discuss the paper “Different horses on the same courses” about the different fuel requirements for different athletes and how much carbohydrate is required, even if you’re a fat-adapted athlete. “Train low, compete high (carb)”

https://www.ncbi.nlm.nih.gov/pubmed/29777386

20:00 – Cliff discusses how people always produce ketones….no matter how much carbohydrate they eat.

23:45 – How does Dan eat day-to-day and what does he do during training and events?

Get some of the supplements that Dan uses – Melrose MCT (“Go For Longer” and Collagen at Nutrition Store Online – 1st time customers get a special discount from Dan when you use this link: http://rwrd.io/4wll4k7

Dan also uses SFuel bars

29:30 – How important is your ketone reading? What is optimal ‘ketosis’?

32:00 – Can the body create glucose from fatty-acids?

33:00 – The importance of ‘total substrate availability’ vs glucose vs ketones

33:30 – Dan tells a story about a super-intense training session: “When your ketones are higher than your glucose, you don’t feel very good!”

35:30 – Dan talks about ‘the weapon’ Terenzo Bozzone.

Note: Terenzo has recently had a serious crash on his bike and our thoughts are with him as he recovers from his injuries.

37:00 – “It’s race day…it’s time to treat your body like a rental car…” Dan describes his during race nutrition strategy

40:48 – Dan discusses the interplay between high-glucose post-event, and how that relates to stress, inflammation, and immunity

~42:00 – Dan makes a great point about overdoing high volume, higher-intensity work and how it can provide too much stress to the body compared to splitting low-intensity and shot bursts of high-intensity

43:15 – What ketones does Dan take during training and events: Ketone salts and ketone esters.

45:28 – The effect of ketones on mental performance during exercise and the differences between ‘L’ and ‘D’ forms of ketones

Link to Leckey et al., 2017 which Dan called “an appalling study” https://www.frontiersin.org/articles/10.3389/fphys.2017.00806/full

… and the rebuttal by Brianna Stubbs et al.  https://www.frontiersin.org/articles/10.3389/fphys.2018.00279/full

Note: Dan typically takes ketone salts day-to-day and during training, and esters during races

Dan: “The exogenous ketone space is super fascinating”

51: 20 – The evidence at this stage is pretty limited for ketones…BUT they are in their infancy and there will be much more shown

54:30 – Some of Dan’s favourite ‘go to’ resources:

• Joe Rogan: http://podcasts.joerogan.net/
• STEM talks: https://www.ihmc.us/stemtalks/
• Tim Ferriss: https://tim.blog/
• Peter Attia: https://peterattiamd.com/podcast/
• Using google alerts for areas if interest

56:55 – “I’m not a fiction guy…but I did read the Alchemist!”

Plus: Cliff humble-brags about reading 30 novels this year

57:25 – Dan is using the Oura Ring to quantify his sleep: https://ouraring.com/

57:47 – Dan describes his “ultimate bedtime routine” for optimising sleep

Dan uses Reishi Elixir by Four Sigmatic from Nutrition Store Online before bed and the Shakti Mat

https://www.nutritionstore.online/search?q=reishi

Cliff gushes about Lion’s Mane for brain-healing and cognition

1:00 – Both Dan and Cliff use TENS for muscle relaxation, general relaxation, and hypertrophy

Next up, Dan is aiming for the Kona World Ironman Champs next year and continuing his work as a coach and researcher “I don’t feel like I have a job, because I enjoy everything I do so much”

Check out Dan’s work and coaching

www.plewsandprof.com

insta: @theplews

twitter: @theplews1

Remember, Patrons get LIVE access to the Podcast recordings. To become a Patron go to www.patreon.com/cliffharvey

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How I met Paul and Paul’s background in health and performance

1:48 – Paul is a Graduate of the Holistic Performance Institute (Graduate Certificate in Holistic Performance Nutrition – Grad.Cert.HPN) find out more about the course here: http://www.holisticperformancenutrition.com/graduate-certificate.html

9:21 – Shout out to Joe McQuillan, senior lecturer at Waikato University, one of the unsung heroes of Low-Carb in NZ

10:30 – Paul’s crazy experiments with MASSIVE doses of ketones, superstarch, and more. (You have to listen to this. It’s crazy!)

Paul has used Pruvit Keto//OS and Pruvit KetoMax and UCAN Superstarch extensively. He also uses ‘sodium pre-loading’ for events with Precision Hydration products. Check them out at www.nutritionstore.online

19:08 – Note: The main benefit of ketones in Paul’s opinion, is because it increases cognition. He’s also observed that in his elite level athletes…

31:22 – “The bike is where you have a really strong nutrition strategy to set you up for the run…” “About 10-15 km into the run…you put whatever you need to put into your body to get to the finish line…I don’t care what it is…”

32:26 – Metabolic flexibility? Is it about fat-adaptation, or truly being able to utilise whatever you put into your body. (Or are they the same thing?)

36:30 – What are some of the key mistakes that endurance athletes make?

Take home message: Experiment!

41:52 – Paul’s go-to resources:

• The Carbohydrate Diet / The Holistic Performance Institute
• Networking with physiologists and other experts
• Scholar [Cliff’s tip – setting Google Scholar alerts for topics you’re interested in]
• Bevan McKinnon / Fitter Radio

48:00 – What are some of the non-fitness books or ‘go-to’ for Paul?

Planning AND being able to go with the flow is the key to success.

Cliff’s note: A great book for mental solidity and being able to keep moving forward is Extreme Ownership by Jocko Willinck and Leif Babin

50:48 – To contact Paul

e: paul@elevate-coaching.co.nz

Check out Paul’s site at www.elevate-coaching.co.nz

Remember, Patrons get LIVE access to the Podcast recordings. To become a Patron go to www.patreon.com/cliffharvey