High Performance Health Podcasts - 283

EP 283 - Glucose Tolerance, Fasting & Radiant Health: Unlocking the "Peacock Effect" with Chris Masterjohn

Angela welcomes Chris Masterjohn, an expert in nutrition and health, to discuss the importance of getting nutrients from whole foods and the limitations of relying on fortified processed foods.


Angela welcomes Chris Masterjohn, an expert in nutrition and health, to discuss the importance of getting nutrients from whole foods and the limitations of relying on fortified processed foods.

Chris particularly focusses upon the need for a well-rounded diet that includes proteins, fats, carbohydrates, vitamins, and minerals from a variety of sources, and addresses the misconception around hydration, explaining that people should drink water when they're thirsty and not worry about arbitrary guidelines. Chris and Angela also delve into the topic of blood sugar spikes and the individual variability in response to certain foods, the importance of context, such as glycogen depletion and exercise intensity, in understanding glucose tolerance.

Key Takeaways

Focus on getting nutrients from whole foods: The first rule of nutrition is to try to get all your vitamins, minerals, proteins, fats, carbohydrates, and calories from whole foods. Avoid relying on fortified processed foods.
Consider individual needs and variations: Everyone's nutritional needs are different, and factors such as genetics, lifestyle, and health conditions can affect nutrient requirements. It's important to listen to your body and adjust your diet accordingly.
Don't be afraid of blood sugar spikes: Blood sugar spikes after consuming certain foods are not necessarily a cause for concern, especially if you are healthy and have no glucose intolerance. Avoiding foods that cause spikes can actually lead to glucose intolerance over time.
Consider glycogen depletion and exercise: The glycogen stores in your body can affect your glucose tolerance. Intense exercise that depletes glycogen, such as zone two running, can improve glucose tolerance. Rest days and different types of workouts can also impact glycogen levels.

Best Moments

"There's no better way to make yourself glucose intolerant than to not eat things that spike your blood sugar."

"You shouldn't need to think about it. Your hypothalamus does that unless it's damaged."

"If you're not getting a negative symptomatic response to it, you don't want to regularly spike your blood sugar to 200, but you can afford to do it again and see what the trend is."

"There's no better way to make yourself glucose tolerant than to eat things that spike your blood sugar."


The High-Performance Health Podcast is all about optimising your body, mind and lifestyle for high performance.

Packed full of actionable insights, strategies, bio hacks, lifestyle hacks, mindset strategies and expert performance advice, Angela Foster is on a mission to optimise your human potential. Featuring interviews with some of the top experts on the planet in the fields of health, performance and business, this show aims to inspire, educate and empower you to live an energetic, healthful and limitless life.

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About the Guest

Chris Masterjohn, PhD

Chris earned his PhD in Nutritional Sciences from the University of Connecticut. He served as a postdoctoral research associate in the Comparative Biosciences department of the College of Veterinary Medicine at the University of Illinois. He was also an Assistant Professor of Health and Nutrition Sciences at Brooklyn College.

In the fall of 2016, he made the decision to leave academia and pursue entrepreneurship a transition he completed on January 1, 2017. He is currently conducting independent research, consulting, working on information products, collaborating on information and technology products, and producing tons of free content to help people gain better health. He has deep and personal experiences with the power of food, movement, and mindfulness to support health and well being. Chris wants to take what he’s learned and pay it forward. He is constantly learning from his own challenges, failures, and successes, and by scouring the scientific literature, whether uncovering long-forgotten and neglected evidence from yesteryear or following and deciphering the latest findings.


About Angela

Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance.

Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance.

Angela is a functional nutrition practitioner and executive health & performance coach.

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