In this episoide, Dr. Dan talk about how modern science backs up old health adages like:"A apple a day keeps the doctor away""Grain is the staff of life""An ounce of prevention is worth a pound of cure""Eat to live, not live to eat"And others...

Episode Summary:Dr. Dan discusses the known science around the hot plant based meat industry.Episode References:Flexitarian diet info: https://www.ncbi.nlm.nih.gov/pubmed/30042947Potential health concerns regarding conventional meat: https://jamanetwork.com/journals/jama/article-abstract/2749260Plant based meats might be more part friendly than conventional meat: https://www.nature.com/articles/s41598-019-46590-1.pdfPlant based meat products are higher in salt and carbohydrates/sugars than real meat: https://www.ncbi.nlm.nih.gov/pubmed/31671655No evidence that plant based meat products are healthier for you: https://www.ncbi.nlm.nih.gov/pubmed/31161217Plant and animal based protein products have the same satiety when corrected for fiber: https://www.ncbi.nlm.nih.gov/pubmed/29337861Widespread Consumer acceptance of plant based meat products still has a ways to go: https://www.ncbi.nlm.nih.gov/pubmed/29501683

Episode Summary:Natural products from the sea and their ability to promote human health is the topic Dr. Dan tackles in this episode.Episode References:Review on astaxanthin health benefits: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3917265/Astaxanthin and skin health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946307/Neuroprotective properties of astaxanthin: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5352583/Astaxanthin and anti-aging: https://www.researchgate.net/publication/327916261_Antioxidant_effects_of_astaxanthin_in_various_diseases-a_reviewHeart health and astaxanthin: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3083660/Astaxanthin and sport performance: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5778137/Anti-diabetic properties of astaxanthin: https://www.ncbi.nlm.nih.gov/pubmed/12688512/Astaxanthin and eye health: https://www.ncbi.nlm.nih.gov/pubmed/15570017Bioactive properties of fucoidan from brown seaweed: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6471298/Review article on phlorotannins from seaweed: https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/phlorotanninReview of pharmaceutical products from the oceans: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3783878/

Episode Summary:Dr. Dan discusses the science behind Shilajit—a new health ingredient on the market.Episode References:Shilajit found in Antartica: https://www.ncbi.nlm.nih.gov/pubmed/18996940Mythical origins of shilajit: https://krishnamurti.abundanthope.org/index_htm_files/The-Bhagavata-Purana.pdfOrigin of shilajit is still unknown: https://www.ncbi.nlm.nih.gov/pubmed/22557605Beauty from within properties of shilajit: https://www.ncbi.nlm.nih.gov/pubmed/31161927Shilajit promotes muscle retention and reduces fatigue: https://www.ncbi.nlm.nih.gov/pubmed/30728074Shilajit regulates gene expression: https://www.ncbi.nlm.nih.gov/pubmed/27414521Altitude sickness is attenuated by shilajit: https://www.ncbi.nlm.nih.gov/pubmed/20532096Increase in sperm counts n men using shilajit: https://www.ncbi.nlm.nih.gov/pubmed/29947420Shilajit increases testosterone levels: https://www.ncbi.nlm.nih.gov/pubmed/26395129Male fertility properties of shilajit: https://www.ncbi.nlm.nih.gov/pubmed/20078516Shilajit and cognitive health and suppression of neurodegeneration: https://www.ncbi.nlm.nih.gov/pubmed/22482077Reduction of triglycerides and total cholesterol using Shilajit: https://www.ncbi.nlm.nih.gov/pubmed/22557121

Episode Summary:Listen as Dr. Dan discusses both sides of the vaccination debates and breaks down the accurate science.Episode References:Thiomersal is not responsible for autism: https://www.ncbi.nlm.nih.gov/pubmed/17168158Legal battles of thiomersal and autism: https://www.ncbi.nlm.nih.gov/pubmed/17898095Original lancet paper on MMR vaccine and autism that fueled the debate: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(97)11096-0/fulltextErratum to the paper published in 2004: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(04)15715-2/fulltextThis paper was completely retracted in 2010: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(10)60175-4/fulltextLandmark study in 1999 and autism: https://www.ncbi.nlm.nih.gov/pubmed/10376617?dopt=AbstractNEJM paper on 537,303 people in Denmark and autism: https://www.nejm.org/doi/full/10.1056/nejmoa021134Australian study on 1 million children found no correlation between the MMR vaccine and autism: https://www.sciencedirect.com/science/article/pii/S0264410X14006367#Study in Denmark on 5 million children found no correlation between MMR vaccine and autism: https://annals.org/aim/fullarticle/2727726/measles-mumps-rubella-vaccination-autism-nationwide-cohort-study?mod=article_inlineInfluenza vaccine is safe during the second and third trimesters of pregnancy: https://jamanetwork.com/journals/jamapediatrics/article-abstract/2587559No evidence between the vaccine overload hypothesis and autism: https://www.ncbi.nlm.nih.gov/pubmed/16581162Aluminum in vaccines, at allowed levels, was found to be safe: https://www.ncbi.nlm.nih.gov/pubmed/16581162Formaldehyde, at levels present in vaccines, is not harmful to human health: https://www.fda.gov/vaccines-blood-biologics/safety-availability-biologics/common-ingredients-us-licensed-vaccines28% of European adults express doubts about effectiveness of vaccinating their children: https://www.ncbi.nlm.nih.gov/pubmed/29483029NEJM medicine paper showing that siblings of an autistic child are less likely to be vaccinated: https://www.nejm.org/doi/full/10.1056/NEJMc1708223Religion and vaccines: https://www.ncbi.nlm.nih.gov/pubmed/11725304Should vaccinations be compulsory? https://www.ncbi.nlm.nih.gov/pubmed/16458770Russia-based twitter bots and trolls helped amplify the vaccination debate between 2014-2017: https://www.ncbi.nlm.nih.gov/pubmed/30138075

Episode Summary:Dr. Dan discusses natural products that can help with PMS, PMDD, UTIs, morning sickness, breastfeeding, and menopause.Natural Ingredients to Help with PMS:Chaste-treeZinc Calcium Vitamin D3Phosphatidyl serine and phosphatidic acidJustica pectoralis (water willow)Natural Ingredients to Help with PMDD:Chaste-treeNatural Ingredients to Help with UTIs:Cranberry standardized to proanthocyandins (PACs)Natural Ingredients to Help with Morning Sickness:GingerNatural Ingredients to Help with Breastfeeding:ChamomileSilymarin from milk thistle Natural Ingredients to Help with Menopause:Chaste-treeRhodiola roseaBlack cumin Episode References:Good review article on botanicals and women’s health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5050441/Chaste-tree can help with PMS: https://www.ncbi.nlm.nih.gov/pubmed/28237870Chaste-tree can alleviate cyclic breast pain: https://www.ncbi.nlm.nih.gov/pubmed/31464546Zinc and PMS: https://www.ncbi.nlm.nih.gov/pubmed/31154571Phosphatidyl serine and PMS: https://linkinghub.elsevier.com/retrieve/pii/S2405-4577(17)30275-9Water willow and PMS: https://www.ncbi.nlm.nih.gov/pubmed/20452152PMS and calcium and vitamin D3: https://www.ncbi.nlm.nih.gov/pubmed/30918875Cranberry and UTI: https://www.ncbi.nlm.nih.gov/pubmed/29046404Bearberry contains a compound called arbutin that might be useful for UTIs: https://www.ncbi.nlm.nih.gov/pubmed/29970072Ginger can help with morning sickness: https://www.ncbi.nlm.nih.gov/pubmed/22951628Chamomile can increase milk production when breastfeeding: https://www.ncbi.nlm.nih.gov/pubmed/28000519Silymarin from milk thistle can increase milk production: https://www.ncbi.nlm.nih.gov/pubmed/26714778Chaste-tree can help with symptoms of menopause: https://www.ncbi.nlm.nih.gov/pubmed/31067851Rhodiola rosea helps to regulate estrogen levels during menopause: https://www.ncbi.nlm.nih.gov/pubmed/26776957Black cohosh can ease menopausal symptoms: https://www.ncbi.nlm.nih.gov/pubmed/25693288

Episode Summary:Dr. Dan breaks down the actual science behind the safety and efficacy of genetically modified organisms (GMOs)Topics discussed are as follows:What are genetically modified organisms (GMOs)?Scientific literature behind the potential benefits of GMOsLiterature on the potential dangers of GMOsThe real issues behind GMOsSummary/future outlookDr. Dan recommendationEpisode References:See here for an article on the population crisis: http://www.fao.org/fileadmin/templates/wsfs/docs/Issues_papers/HLEF2050_Global_Agriculture.pdfPapaya GMO that is resistant to the Papaya ringspot virus and saved the papaya species on the Hawaiian Islands: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3976845/Article on the discovery of golden rice: https://www.ncbi.nlm.nih.gov/pubmed/10657094Carotenoids in golden rice are converted to Vitamin A in humans: https://www.ncbi.nlm.nih.gov/pubmed/19369372Macronutrient ratios in golden rice are comparable to other species of rice: https://www.ncbi.nlm.nih.gov/pubmed/31282158FDA determination that golden rice is safe for consumption: https://www.ncbi.nlm.nih.gov/pubmed/29979646Development of aSTARice that produces astaxanthin: https://www.ncbi.nlm.nih.gov/pubmed/30506343Potential loss of biodiversity with GMOs: https://www.ncbi.nlm.nih.gov/pubmed/28645870GMO status in the EU: https://www.ncbi.nlm.nih.gov/pubmed/30838488

Episode Summary:With thousands of supplements to choose from, Dr. Dan explains what to look for in order to find science-based products that can support human health.Principles For Picking Out a Science-Based Supplement:Avoid Pixie-dusting/Witches Brew Formulations Steer Clear of Proprietary Blends that don’t give ingredient amountsChoose ingredients that are standardized to bioactive compoundsLook for technology in formulations that make the ingredients more bioavailableBuy supplements where clinical studies have been run on the finished product and not just an individual ingredient in the productChoose supplements that have certifications behind it (e.g. NSF Sport, Informed Choice, Certified Organic, etc.)Look for supplements where there is transparency on how the formulation is produced and where the ingredients are fromAvoid supplements with panacea-like claims

Episode Summary:Mindfulness and its ability to improve human health is the topic Dr. Dan address in this episode. Episode References:Wikipedia has a nice introduction to mindfulness: https://en.wikipedia.org/wiki/MindfulnessStress and anxiety reduction via mindfulness: https://www.ncbi.nlm.nih.gov/pubmed/31601362Mindfulness increases quality of life in cancer patients: https://www.ncbi.nlm.nih.gov/pubmed/31621473Postpartum depression is reducing using mindfulness techniques: https://www.ncbi.nlm.nih.gov/pubmed/31601170Mindfulness can reduce markers of inflammation and promote heart health: https://www.ncbi.nlm.nih.gov/pubmed/31591316Pain can be alleviated using mindfulness techniques: https://www.ncbi.nlm.nih.gov/pubmed/31579851 and https://www.ncbi.nlm.nih.gov/pubmed/31377215Mindfulness and reduction of suicide risk: https://www.ncbi.nlm.nih.gov/pubmed/31572279 Reduction of insomnia and sleep disturbances using mindfulness: https://www.ncbi.nlm.nih.gov/pubmed/31539830Mindfulness int he treatment of sexual dysfunction: https://www.ncbi.nlm.nih.gov/pubmed/31570137Mindfulness can change brain wave activity as seen by EEG: https://www.ncbi.nlm.nih.gov/pubmed/31569665Reduction of migraine headaches using mindfulness: https://www.ncbi.nlm.nih.gov/pubmed/31557329Mindfulness and reduction of opioid misuse: https://www.ncbi.nlm.nih.gov/pubmed/31556669Reduction of signs of metabolic syndrome using mindfulness: https://www.ncbi.nlm.nih.gov/pubmed/31511777Mindfulness increases levels of BDNF in the brain: https://www.ncbi.nlm.nih.gov/pubmed/31498125Use of mindfulness as a treatment in early stage schizophrenia: https://www.ncbi.nlm.nih.gov/pubmed/31416744Mindfulness and reduction of tinnitus: https://www.ncbi.nlm.nih.gov/pubmed/31396035Incorporation of mindfulness can increase quality of education: https://www.ncbi.nlm.nih.gov/pubmed/31404846

Episode Summary:Dr. Dan breaks down the actual science behind the hot trend of phytoceramides.Episode References:Dr. Oz—How to Fake a Facelift Campaign: https://www.doctoroz.com/episode/how-drop-decade-5-secrets-cheat-your-age?video_id=1937182025001Ceramides Improve Skin Condition: https://www.ncbi.nlm.nih.gov/pubmed/18492188Ceramides Improve Skin Hydration: https://www.ncbi.nlm.nih.gov/pubmed/20646083Improvement of wrinkles using phytoceramides: https://www.researchgate.net/publication/309007390_Lipowheat_phytoceramides_a_powerful_dietary_ingredient_for_hydration_and_anti-agingNewest 2019 Paper on Ceramides: https://www.ncbi.nlm.nih.gov/pubmed/31033133

Episode Summary:Dr. Dan discusses the science behind the hot trend of camel milk and its anti-diabetic properties. Episode References:Zero prevalence of diabetes in rural India where camel milk is consumed: https://www.ncbi.nlm.nih.gov/pubmed/17098321See here for a review article on the health benefits of camel milk: https://www.ncbi.nlm.nih.gov/pubmed/27432772Anticancer properties of camel milk: https://www.ncbi.nlm.nih.gov/pubmed/30583676Anti-diabetic effects of camel milk on type 2 diabetes: https://www.ncbi.nlm.nih.gov/pubmed/30452940Camel milk can support health of people with type 1 diabetes: https://www.ncbi.nlm.nih.gov/pubmed/24200025 and https://www.ncbi.nlm.nih.gov/pubmed/19459752Camel milk and kidney health: https://www.ncbi.nlm.nih.gov/pubmed/29667662Clinical measurements of autism are significantly improved after drinking camel milk: https://www.ncbi.nlm.nih.gov/pubmed/26577969 and https://www.ncbi.nlm.nih.gov/pubmed/24375082Consumption of unpasteurized camel milk can cause bacterial infections: https://www.ncbi.nlm.nih.gov/pubmed/26796768 and https://www.ncbi.nlm.nih.gov/pubmed/27038818

Episode Summary:Dr. Dan breaks down the known science regarding intermittent fasting.Topics discussed are as follows:Introduce intermittent fastingDifferent types of intermittent fastingIntermittent fasting in the scientific literature Potential mode of action of intermittent fastingChallenges and potential issuesKey takeawaysFuture outlookEpisode References:See here for a review of different types of intermittent fasting: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/pdf/nihms663671.pdfCaloric restriction and intermittent fasting cause weight loss to the same degree: https://www.ncbi.nlm.nih.gov/pubmed/29700718Intermittent fasting can reduce body fat in obese subjects: https://www.ncbi.nlm.nih.gov/pubmed/30683819Intermittent fasting can reduce triglyceride and LDL-cholesterol levels: https://www.ncbi.nlm.nih.gov/pubmed/31377182Periodic fasting can increase efficacy of cancer therapies: https://www.ncbi.nlm.nih.gov/pubmed/27557543Beneficial effects of intermittent fasting in asthma: https://www.ncbi.nlm.nih.gov/pubmed/17291990Intermittent fasting and bone health: https://www.ncbi.nlm.nih.gov/pubmed/30903600Intermittent fasting supports healthy gene expression: https://www.ncbi.nlm.nih.gov/pubmed/31356832Athletic performance isn’t increased by intermittent fasting: https://www.ncbi.nlm.nih.gov/pubmed/31283627Intermittent fasting and arthritis: https://www.ncbi.nlm.nih.gov/pubmed/2837251Long term mood is increased with intermittent fasting: https://www.ncbi.nlm.nih.gov/pubmed/17263085Safety precautions in intermittent fasting: https://www.ncbi.nlm.nih.gov/pubmed/29405359

Episode Summary:Dr. Dan discusses what is known in the scientific literature about the health benefits, challenges, and future outlook of essential oils.Topics discussed are as follows:Definition of essential oilMolecular composition of essential oilsWhat is the actual published science behind essential oils?Potential problems with essential oilsKey takeaways and future outlookEpisode References:Essential oils and quorum sensing: https://www.ncbi.nlm.nih.gov/pubmed/31497567Benefit of essential oils in aromatherapy: https://www.ncbi.nlm.nih.gov/pubmed/29743387Anti-inflammatory properties of shisandra essential oil: https://www.ncbi.nlm.nih.gov/pubmed/31463498 Essential oils not effective against metabolic syndrome: https://www.ncbi.nlm.nih.gov/pubmed/31478290

Episode Summary:The actual science regarding elderberry is the topic Dr. Dan tackles on this episode.Episode References:Elderberry as a food colorant: https://www.ncbi.nlm.nih.gov/pubmed/31247974Phytonutrients in elderberry: https://www.ncbi.nlm.nih.gov/pubmed/29241318Elderberry reduces cold-like symptoms: https://www.ncbi.nlm.nih.gov/pubmed/30670267Flu duration shortened by elderberry: https://www.ncbi.nlm.nih.gov/pubmed/9395631Compounds in elderberry bind to the flu virus: https://www.ncbi.nlm.nih.gov/pubmed/19682714Elderberry does not improve metabolic health: https://www.ncbi.nlm.nih.gov/pubmed/14749743Potential connection between elderberry and the microbiome: https://pubs.acs.org/doi/abs/10.1021/acs.jafc.9b00247

Episode Summary:Dr. Dan discusses what is actually known in the scientific literature regarding the keto diet.Episode References:The keto diet in the treatment of drug resistant epilepsy: https://www.ncbi.nlm.nih.gov/pubmed/31204451See here for a good review on the science of the ketones diet: https://www.nature.com/articles/ejcn2013116Keto diet can change composition of the microbiome: https://www.cell.com/cell/fulltext/S0092-8674(18)30520-8The keto diet changes levels of microRNA: https://www.ncbi.nlm.nih.gov/pubmed/30474543There could be health issues with eating pattern too low in carbohydrates:  https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(18)30135-X/fulltext

Episode Summary:Dr. Dan discusses a science-based eating pattern that can lower blood pressure.Episode References:Blood pressure prevalence by the WHO: https://www.who.int/gho/ncd/risk_factors/blood_pressure_prevalence_text/en/Original New England Journal of Medicine report on the Dietary Approaches to Stop Hypertension (DASH) eating plan: https://www.ncbi.nlm.nih.gov/pubmed/9099655/See here for a good review of the DASH eating plan: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5509411/ Substituting either protein or fat for carbohydrates in the DASH plan is effective: https://www.ncbi.nlm.nih.gov/pubmed/16287956/DASH can help manage gout: https://www.bmj.com/content/357/bmj.j1794Diabetes management and DASH: https://spectrum.diabetesjournals.org/content/30/2/76DASH can lower risk of chronic kidney disease: https://www.kidney-international.org/article/S0085-2538(19)30168-1/fulltext Insomnia reduced in people on DASH: https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-019-2220-6Less than 1% of the US population follows the DASH plan: https://www.ncbi.nlm.nih.gov/pubmed/18268173/

Episode Summary:Dr. Dan describes the best science-based methods to repel those pesky mosquitos.Topics discussed are as follows:Synthetically derived insect repellents Naturally derived insect repellentsFactors that attract or repel mosquitosSummary and future outlookEpisode References:See here for a nice review of insect repellents: https://www.ncbi.nlm.nih.gov/pubmed/29410208Effectiveness of DEET: https://www.ncbi.nlm.nih.gov/pubmed/12097535DEET is absorbed through the skin: https://www.ncbi.nlm.nih.gov/pubmed/3625951Premature death of red blood cells using DEET: https://www.ncbi.nlm.nih.gov/pubmed/30880218Icaridin is effective at controlling malaria outbreaks: https://www.ncbi.nlm.nih.gov/pubmed/28339462PMD is a effective insect repellent: https://www.ncbi.nlm.nih.gov/pubmed/17067054Citronella isn’t effective at repelling mosquitos: https://academic.oup.com/jinsectscience/article/17/1/24/29963802-nonanal attracts mosquitos: https://www.pnas.org/content/106/44/18803Sweat attracts mosquitos: https://www.ncbi.nlm.nih.gov/pubmed/5799038/Alcohol consumption and mosquito attraction: https://www.ncbi.nlm.nih.gov/pubmed/12083361/Eating bananas attracts mosquitos: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315685/

The word "diet" is my most hated word in the english language. Diet means short term, non-sustainable, drudgery, gimmicky, burden, and pain. In this episode I discuss basic princioles of how one can eat healthy food sustainably long term—as opposed to a white-knuckle diet.

Episode Summary:The scientific efficacy of the popular bean diet is the topic tackled by Dr. Dan on this episode.Topics discussed are as follows:What is the bean diet?Nutritional composition of beansScientific literature on the bean dietIs the bean diet scientifically legit?Future outlook and summary Episode References:Early reference on the bean diet: https://www.ncbi.nlm.nih.gov/pubmed/5851199Legumes are rich in polyphenols: https://www.ncbi.nlm.nih.gov/pubmed/29113066Bean consumption and cancer mortality: https://www.ncbi.nlm.nih.gov/pubmed/29352655Reduced risk of type 2 diabetes by eating beans: https://www.ncbi.nlm.nih.gov/pubmed/28392166Bean consumption and weight loss: https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1384247Mood might be increased by eating beans: https://www.ncbi.nlm.nih.gov/pubmed/29062805A legume rich diet can support health blood-lipid levels: https://www.ncbi.nlm.nih.gov/pubmed/19939654Bean consumption can reduce levels of inflammation: https://www.ncbi.nlm.nih.gov/pubmed/19889807

Episode Summary:Dr. Dan discusses the scientific literature behind different types of mushrooms.Topics discussed are as follows:Introduction to mushroomsMushrooms with science based evidenceBest ways to get mushrooms into our dietsFuture outlook and summary Episode References:Reishi mushroom and immune health: https://www.ncbi.nlm.nih.gov/pubmed/30317947Metabolic syndrome reduced using reishi mushroom: https://www.ncbi.nlm.nih.gov/pubmed/30806268Safety of reishi mushroom: https://www.ncbi.nlm.nih.gov/pubmed/14756912Neuroprotective properties of lion’s mane mushroom: https://www.ncbi.nlm.nih.gov/pubmed/30934760Lion’s mane mushroom and aging: https://www.ncbi.nlm.nih.gov/pubmed/31084539Mood improvement with Lion’s mane: https://www.ncbi.nlm.nih.gov/pubmed/31118969Safety of lion’s mane mushroom: https://www.ncbi.nlm.nih.gov/pubmed/24810469Anti-inflammatory properties of red belted conk mushroom: https://www.ncbi.nlm.nih.gov/pubmed/24810469Chaga and cell cycle health: https://www.ncbi.nlm.nih.gov/pubmed/29800742Liver health protected using chaga: https://www.ncbi.nlm.nih.gov/pubmed/26853962Turkey tail mushroom and microbiome health: https://www.ncbi.nlm.nih.gov/pubmed/25006989