Did you know that using strong mouthwash might be destroying your blood pressure and gut health? In this episode, Andres sits down with Dr. Jared Helfant, a functional dentist who is changing the way we look at oral health. They dive deep into why the "kill 99% of bacteria" approach is outdated and how maintaining a symbiotic oral microbiome is the key to systemic health.

Dr. Helfant breaks down the critical difference between nasal and mouth breathing, explaining how the latter ruins facial structure, sleep quality, and nitric oxide production. They also uncover a shocking connection between childhood ADHD diagnoses and undiagnosed sleep airway issues. From the impact of soft foods on jaw development to the debate between fluoride and nano-hydroxyapatite, this episode is packed with actionable advice to optimize your airway, sleep, and smile.

Key Topics Discussed:

• The Functional Approach: Why dentistry should not be treated separately from the rest of the medical system.
• The Oral Microbiome: Why you should stop trying to "kill" all bacteria in your mouth and how to test your oral flora.
• Mouth vs. Nasal Breathing: The physiological disasters caused by mouth breathing, including changes in facial structure and increased cortisol.
• Nitric Oxide: How nasal breathing and specific foods (like beets) fuel this vital molecule for blood pressure and sexual health.
• The ADHD Misdiagnosis: Why 60-70% of kids diagnosed with ADHD might actually be suffering from sleep apnea and airway obstruction.
• Jaw Development: How breastfeeding and chewing hard foods influence the skeletal structure of the face.
• Sleep Apnea Solutions: Moving beyond the CPAP—using palate expanders and mandibular advancement devices to fix the root cause.

Actionable Tips:

• Test, Don't Guess: Consider using services like Bristle to test your oral microbiome.
• Chew Your Food: Encourage children to chew harder foods to promote jaw expansion.
• Stop the Snore: If you or your partner snore, get a sleep study that looks at oxygen depletion, not just stoppages in breathing.
• Ditch the Nukes: Swap harsh antimicrobial mouthwashes for products that promote symbiosis.

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The holidays are here, and while they are meant to be a time of joy and connection, they often bring along digital distraction, fear of overeating, and anxiety about the impending New Year.

In this short and sweet episode, Andrés Preschel breaks down the three most important themes for navigating the holiday season intentionally. You’ll learn how to optimize your physiology to enjoy family meals without the guilt, how to create a digital barrier to ensure you are truly present with your loved ones, and exactly how to execute a "Past Year Review" to set yourself up for massive success in the year ahead.

Discover your science, optimize your life, and enjoy your holidays.

In This Episode, You’ll Learn:

1. The Gift of Presence (Digital Detox Strategies)

• Why you should delete social media for the last week of the year (less than 2% of your life!).
• How to use "intervention" tools to break the dopamine loop and stop doom-scrolling.
• Tools mentioned: The One Sec app and Shift technology.

2. Preventing Holiday Weight Gain (Without Dieting)

• How to enjoy potlucks and home-cooked meals without "dieting" or counting calories.
• The Pre-Meal Protein Primer: Consuming 20-30g of lean protein (Greek yogurt, whey, lean beef) 30–60 minutes before a meal to suppress Ghrelin and boost GLP-1 (satiety).
• Fiber & Bitters: Why eating handfuls of dark leafy greens (arugula, spinach) before your meal slows gastric emptying and reduces glucose spikes.
• Food Sequencing: The correct order to eat your food to manage insulin response (Fiber/Protein first, Carbs last).
• The Postprandial Stroll: How a 10–15 minute walk after dinner pulls glucose into the muscles without insulin.

3. The "Past Year Review" (Strategic Planning)

• Why New Year's Resolutions often fail and what to do instead.
• A step-by-step guide to Tim Ferriss’s Past Year Review exercise.
• How to use the 80/20 rule (Pareto's Law) to identify the people and activities that bring you peak joy—and how to schedule them immediately.
• Creating a "Not-To-Do" list to eliminate the negative triggers from your life.
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🔗 https://coaching.knowyourphysio.org/video1729359042808

Resources Mentioned:

• App: One Sec (Screen time intervention)
• Software: Shift (Focus and productivity)
• Book/Author: Tim Ferriss (Author of The 4-Hour Workweek)

Connect with Andrés:

• Instagram: @andrespreschel
• Website: Know Your Physio

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Is your body running on broken engines?

We often obsess over what we eat, but we rarely think about how our cells process that fuel. If your mitochondria (the engines of your cells) are dysfunctional, it doesn't matter how perfect your diet is—you will feel tired, you will recover slowly, and you will age faster.

In this episode, we sit down with Brad Currier, a PhD in muscle physiology and scientist at Timeline, to discuss Urolithin A—the breakthrough molecule that acts as a "recycling program" for your cells. Brad reveals why natural food sources are virtually impossible to rely on (you’d need to drink 1.5 liters of juice daily), how this molecule compares to fasting for longevity, and the shocking data coming out of studies with Olympic athletes.

In this episode, you will learn:

• The "Junkyard" Theory: Why mitochondrial dysfunction is the root cause of low energy and poor recovery.
• Mitophagy Explained: How to trigger the selective breakdown of "zombie" mitochondria to build fresh, healthy ones.
• The Pomegranate Reality Check: Why you can't eat your way to therapeutic levels of Urolithin A (and the sugar cost of trying).
• Fasting vs. MitoPure: The difference between "global" starvation (fasting) and "surgical" cellular repair.
• Olympic Secrets: How elite runners are using this specific protocol to lower perceived exertion and muscle damage.
• The Future of Longevity: How this impacts not just muscle, but skin, immune health, and cognitive function.

Timeline Mitopure Gummies: GET 20% Off Now! 👇

https://timeline.com/andres

🎯 Apply for Health Optimization Coaching
🔗 https://coaching.knowyourphysio.org/video1729359042808

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