#2420 - Chris Masterjohn

Overview

This episode dives deep into nutritional science, focusing on the role of mitochondria in health, the impact of dietary choices like seed oils and supplements, and strategies for optimizing physical and cognitive function. Chris Masterjohn, PhD, shares evidence-based insights on how nutrition, exercise, and lifestyle choices influence aging, energy production, and overall well-being.

Notable Quotes

- I would argue that mitochondrial dysfunction and aging are the same thing. - Chris Masterjohn, on the central role of mitochondria in health and longevity.

- Seed oils make your tissues more vulnerable to damage, and they don't damage your tissues directly. - Chris Masterjohn, explaining the long-term risks of consuming seed oils.

- Food first, pharma last. - Chris Masterjohn, advocating for a foundational approach to health through nutrition before turning to supplements or medications.

🦃 Debunking the Tryptophan Myth

- Chris Masterjohn debunks the popular belief that turkey makes people sleepy due to its tryptophan content. He explains that turkey is not particularly high in tryptophan compared to other foods like whey protein.

- The post-Thanksgiving fatigue is more likely caused by overeating, which activates the parasympathetic nervous system, leading to rest and digestion, similar to how lions sleep after a feast.

⚡ The Role of Mitochondria in Health

- Chris Masterjohn emphasizes that mitochondrial function is at the root of all health and disease. Mitochondria produce energy for repair, maintenance, and distribution throughout the body.

- Sleep is critical for mitochondrial recovery, as deep sleep allows mitochondria to rest and rebuild energy reserves.

- Creatine supplementation can support mitochondrial function, especially during sleep deprivation, by enhancing energy distribution within cells.

🌱 Seed Oils and Their Long-Term Impact

- Seed oils, high in polyunsaturated fatty acids (PUFAs), make tissues more vulnerable to damage over time.

- Studies show that seed oils may increase cancer risk and contribute to atherosclerosis by damaging LDL particles, which triggers immune responses and plaque formation.

- Chris Masterjohn advocates for replacing seed oils with healthier fats like olive oil, butter, or avocado oil, which are less prone to oxidation and tissue damage.

💡 Optimizing Mitochondrial Function

- Key strategies for improving mitochondrial health include:

- Consuming creatine, especially for those not eating sufficient red meat.

- Prioritizing sunlight exposure, particularly in the morning, to signal the body to optimize energy metabolism.

- Eating a nutrient-dense diet with diverse proteins, whole foods, and minimal processed ingredients.

- Engaging in varied physical activities that challenge strength, endurance, balance, and cognitive skills.

- Chris Masterjohn highlights the importance of food-based sources for nutrients like CoQ10 (found in heart meat) and iodine (from seafood and seaweed).

🩺 Thyroid Health and Aging

- Thyroid function is essential for energy metabolism and overall health. It relies on adequate iodine and protein intake, as well as selenium and other antioxidants to protect the thyroid from damage.

- Environmental factors like bromine in flame retardants and fluoride in water can increase iodine requirements.

- Chris Masterjohn recommends a food-first approach to support thyroid health, such as consuming iodine-rich foods like seafood and seaweed.