Healthy Figures Podcast

[https://images.squarespace-cdn.com/content/v1/5e8bd6ab7b0c05317fdbd775/1622073035290-NFIWP5FLNJK2ALIZW974/HFP+Ep+5+cover+art.png?format=1000w] 00:16 Introduction to Chris Cornell, @BiggestComeback [https://twitter.com/BiggestComeback]. 01:35 The rude awakening when the scale said 278lbs. This triggered a MUST-change response. 03:22 Reaching out to a friend to seek help to lose weight. Friend recommended Gary Taubes’s Why We Get Fat [https://www.amazon.com/dp/B003WUYOQ6/ref=cm_sw_em_r_mt_dp_17QKE7T0S4TGJS57PQZW]. Immediately led to a better ordering choice at the Mexican restaurant that he was at. 04:35 Decision to go low carb and immediately began seeing results—down 3 pounds in the first 2 weeks. Went 2 more weeks—still working. At the end of the first month, Chris had lost 5 pounds. LOW CARB WAS WORKING! He lost 5 pounds per month for the duration until he reached his goal weight of 200 pounds. “I was not in a rush. Holy cow, it doesn’t matter how long it takes. Once you are on the right path, it’s irrelevant because you know that you’re going to get there.” 06:10 Started training for his 5k. Now understands that being on the right path is THE way to get to your goals. 08:45 “Chasing progress, not perfection” that Chris picked up from the Low Carb MD podcast with Dr. Brian Lenzkes & Dr. Tro Kalayjian [https://www.lowcarbmd.com]. Another source of inspiration was Ted Naiman’s P:E Diet [https://pedietbook.com] seeking to improve to get to the next tier. Ted’s message about adjusting protein and carb mixes in your diet really stuck with Chris. 10:10 Setting goals to optimize results while also maintaining a sustainable, good quality of life. Great example: working on a 5k training plan from Brady Holmer [https://www.bradyholmer.com] @B_Holmer [https://twitter.com/B_Holmer] in 120 minutes/week. The benefits of balancing goals with also having a life and making your program fit within your life. Chris respects David Goggin’s style of finding what you seek on the other side of pain (YouTube: On the Other Side of Suffering is Greatness [https://www.youtube.com/watch?v=B9YhjPP3b2s]), but finding sustainability is key to integrating fitness into life. Learning point: make it fun! 15:00 Pursuing progress in the context of a 325lb one rep max bench press. The pursuit of goals is as important and enjoyable as attaining them. 17:30 The benefits of finding a healthy community, including on social media, and the impact of that community on Chris’s cancer diagnosis and radiation treatment. 22:00 How being metabolically healthy before the cancer diagnosis prepared Chris for successfully fighting his cancer. Also discusses how fitness helped get him healthy again after chemotherapy. Interesting parallels between getting metabolically healthy before cancer treatment and the benefits of good metabolic health for those faced with COVID-19. 29:40 Discussion about hurdles along that path that may have caused setbacks. Having a plan has been critical to maintaining a healthy journey. Recognizing that when you control your weight any your health, there’s no fear. (editorial: I LOVE THIS!) [https://images.squarespace-cdn.com/content/v1/5e8bd6ab7b0c05317fdbd775/1622307063204-67UVGLJCGVIJQ1RMKSIE/Chris+Cornell%27s+nutrition+rules.png?format=1000w] CHRIS CORNELL'S NUTRITION RULES 33:30 Being healthy has resulted in writing more including his weekly Biggest Comeback Newsletter [https://mailchi.mp/c164ef6d2f45/initial-contact-builder] (Subscribe now!). This writing has helped with other writing and focus on struggles with personal organization. Recently colocating his home office with home gym allows better integration of a little exercise into his day. Modifying program to match current goals without sweating it. [https://images.squarespace-cdn.com/content/v1/5e8bd6ab7b0c05317fdbd775/1622307274802-KXSXCBJE1RPC1BPKKOX6/Chris+Cornell%27s+workout+rules.png?format=1000w] CHRIS CORNELL'S FITNESS RULES 37:20 Other fitness goals: Sprinting. Pretty happy with current nutrition. Discussion about having shared his Cardiometabolic Risk Assessment [https://precisionhealthreports.com/mycardiometabolicriskreport] in his Biggest Comeback newsletter. His LDL was high but not concerning; otherwise pretty happy with his health progress. Likes listening and understanding different views to understand why smart people on all sides hold the beliefs they do. The risk assessment and discussion with Dr. Bill Cromwell, gave him good insights into LDL particles instead of LDL cholesterol [https://precisionhealthreports.com/ldl-p]. The behavior changes after his report are incorporating more seafood (which is not a compromise) and cutting seed oils. 48:00 Who Chris looks to for advice: Dr. Brian Lenzkes @BrianLenzkes [https://twitter.com/BrianLenzkes] and Dr. Tro @DoctorTro [https://twitter.com/DoctorTro] and their awesome LowCarbMD podcast. Doug Reynolds @DougieReynolds [https://twitter.com/DougieReynolds] and Pam Devine @LCPamDevine [https://twitter.com/LCPamDevine] of LowCarb USA [https://www.lowcarbusa.org] and the Society of Metabolic Health Practitioners [https://www.metabolicpractitioners.org]. Ted Naiman @tednaiman [https://twitter.com/tednaiman] and his work with the P:E Diet. 50:30 Using the Twitter hive-mind input for a 5k training as an example of getting help and feedback. Most recent theme in the Biggest Comeback newsletter is about “the process” conveyed by Brian Lenzkes in letting people know that you need help. 53:00 Story of the @BiggestComeback Twitter handle that led to the “Biggest Comeback” newsletter sponsored by Sue Kramlich at Simply Snackin’ [https://www.simplysnackin.com]. Biggest Comeback’s inspiration from dad’s pancreatic cancer, business failure, and re-birth as low carb account. Biggest comeback has many partners like Simply Snackin’, LowCarbMD Podcast, and Precision Health Reports. These aren’t conflicts of interest rather alignments of interest.

[https://images.squarespace-cdn.com/content/v1/5e8bd6ab7b0c05317fdbd775/1613520820981-16R0EJ4LJ59BUWU8K9L7/Healthy+Figures+Podcast%2C+Cardiometabolic+Risk+Assessment.png?format=1000w] Join Dr. William Cromwell, MD, our Chief Medical Officer, to understand the reason behind the development of our proprietary cardiometabolic report, and to to describe how our report fills a really critical need for a personalized, understandable, actionable report for your risk of heart attack, stroke, and diabetes. What you may not know is that cardiovascular disease and diabetes really aren't separate conditions, but they're connected by a common condition known as the insulin resistance syndrome. Understanding this relationship allows us to identify and manage one condition, the insulin resistance syndrome to improve simultaneously our prediction and management of your risk for heart attack, stroke, and diabetes. Insulin resistance syndrome can be really significantly improved with appropriate changes and diet and activity. As insulin resistance improves, many of the factors that drive cardiovascular and diabetic risk also improve. What is often too hard or time consuming is aggregating all of the necessary clinical information and biomarkers the multiple national and international guidelines to establish an individual’s risk for these commingled diseases. Our Cardiometabolic Risk Assessment puts that information at your fingertips for the clinician and individual to use as an objective and actionable guide to create a plan to get healthy and maintain positive progress.

In this episode, Dr. William Cromwell once again shares a LOT of important knowledge about what is going on with your body and the biomarkers that inform your risk of cardiovascular disease. He masterfully breaks down the difference between measuring “just cholesterol” instead of measuring the atherogenic particles that carry cholesterol in the body. Measuring LDL cholesterol, HDL cholesterol, and triglycerides alone are fine at the very high and very low ends of the spectrum, but people in the middle show a great deal of discordance between cholesterol and particle measurements and can greatly benefit from understanding their particle measurements, and therefore their risk of developing heart disease.

[https://images.squarespace-cdn.com/content/v1/5e8bd6ab7b0c05317fdbd775/1606948013369-5NO75UENU9OPUO4O5R7W/Healthy+Figures+Podcast%2C+Episode+2%3A+Metabolic+Health+with+Dr.+William+Cromwell%2C+MD.png?format=1000w] SHOW NOTES: 1:00 About Dr. William Cromwell (LinkedIn [https://www.linkedin.com/in/wcromwellmd/], Twitter [https://twitter.com/Lipoprotein]). 7:00 Defining metabolic health and the relationship with cardiovascular disease and type 2 diabetes. 8:55 Insulin resistance (IR), Dr. Gerald Reaven (wikipedia [https://en.wikipedia.org/wiki/Gerald_Reaven], research [https://care.diabetesjournals.org/content/diacare/37/5/1178.full.pdf]) and the terminology around insulin resistance syndrome vs. metabolic syndrome; insulin resistance as the root cause of metabolic syndrome. 11:05 The physiology of insulin and "what happens when insulin is resistant”; effects (e.g. abdominal fat); IR as it relates to blood glucose; glucose’s important role in the body. 13:30 The benefits of continuous glucose monitors (CGM). 15:15 Defining type 2 diabetes and predicting diabetes. Is fasting glucose at 125 mg/dL a magic number? 17:40 Pre-diabetes (fasting glucose 100-125 mg/dL) is the American Diabetes Association (ADA) definition (link [https://www.diabetes.org/diabetes-risk/prediabetes]). What is the role of measuring insulin resistance during this period to reverse course before the onset of diabetes. The precipitous transition from pre-diabetes to becoming diabetic. 20:00 Predicting individual risk from developing diabetes. Why using Multi-Ethnic Study of Atherosclerosis (MESA) (link [https://www.mesa-nhlbi.org]) to predict diabetic progression is important. The wide variance in diabetic risk at any given fasting glucose level 22:15 Why Precision Health Reports uses the nuclear magnetic resonance (NMR) lipoprofile insulin resistance (LP-IR) score (link [https://precisionhealthreports.com/understanding-nmr-lipoprofile]). Although the ratio of triglycerides to HDL cholesterol is a way as well as HOMA-IR (link [https://www.thebloodcode.com/homa-ir-know/]), LP-IR is uniquely able to independently predict future diabetic risk. 27:00 Why an accurate LP-IR score is important. The detrimental life impacts of type 2 diabetes. 29:00 Categorizing all aspects of metabolic syndrome and the Metabolic Syndrome Severity Score (link [https://care.diabetesjournals.org/content/diacare/41/11/2421.full.pdf]). 36:30 What to look for in your own metabolic health. Most actionable biomarker values to measure other than insulin resistance): lipoproteins (link [https://precisionhealthreports.com/ldl-p]). 41:30 Trusting the data. The benefits of refocusing on insulin resistance and taking a wholistic approach to make a lifelong healthy experience. 48:00 Covid-19 and poor metabolic health. What to know. 51:00 Other thought leaders in cardiometabolic health and resources: Dr. Peter Attia [https://peterattiamd.com] & Robb Wolf [https://robbwolf.com]. The Healthy Rebellion [https://join.thehealthyrebellion.com]. 53:00 Dr. Cromwell’s own dietary practices and advice about being okay with feasting for special occasions. 56:00 Thoughts on “low carb” and intermittent fasting.

Stay tuned for the launch of our new podcast series sponsored by Precision Health Reports. On the Healthy Figures we will dive deep into the figures that affect your health. We will discuss both literal figures like biomarkers and risk scores and human figures that are actively changing how healthcare gets delivered.