Summary
Overview
Joe Rogan sits down with nutrition expert Chris Masterjohn for an in-depth discussion about mitochondrial health, nutrition science, and the real story behind controversial dietary recommendations. They explore everything from the turkey tryptophan myth to the seed oil controversy, examining how mitochondrial function is at the root of health, aging, and disease. Masterjohn makes a compelling case for a 'food first, pharma last' approach while debunking common nutritional myths and explaining why optimizing mitochondrial energy production should be everyone's primary health focus.
The Turkey Tryptophan Myth and Mitochondrial Sleep Function
Masterjohn debunks the persistent myth that turkey makes you sleepy due to tryptophan, explaining it's actually just overeating. He introduces a central thesis: mitochondrial function is at the root of all health and disease. Sleep itself is largely about giving mitochondria a rest to build up energy reserves. He discusses fascinating research showing creatine supplementation can partially offset sleep deprivation by improving energy distribution throughout cells.
- Turkey doesn't make you sleepy - it's not high in tryptophan compared to other proteins like whey, and tryptophan doesn't make you tired anyway
- Overeating causes post-meal fatigue because the parasympathetic 'rest and digest' system activates, similar to lions sleeping after a feast
- Sleep's primary function is giving mitochondria rest to restore energy reserves used during the day
- Study showed 20 grams of creatine through the night improved brain function and reduced fatigue complaints during sleep deprivation
- Creatine acts like a 'power grid' distributing mitochondrial energy throughout cells, while mitochondria are the 'power plant'
" I just want to tell a public health message that you did not get sleepy because the turkey was high in tryptophan. "
" The crowning thesis of my work so far is that we really want to be thinking about mitochondrial function at the root of all health and disease. "
Creatine: More Than Just a Muscle Supplement
The conversation explores creatine's underappreciated role beyond muscle building, including cognitive function, traumatic brain injury recovery, and its presence in nearly every cell. Masterjohn explains that creatine helps distribute energy throughout the body and recommends supplementation for anyone not eating 1-2 pounds of meat daily. He provides practical guidance on food sources and dosing, emphasizing creatine's importance for overall cellular energy metabolism.
- 20 grams of creatine for six months doubles the healing rate from traumatic brain injury
- Creatine is present in almost every cell and tissue in the body, not just muscles, helping distribute energy everywhere
- The creatine system is especially important in long cells like retinal cells that extend from brain to eye
- Anyone not eating 1-2 pounds of meat per day should probably supplement with creatine; rare meat retains more creatine than well-done
- Wild salmon likely has more creatine than farmed salmon due to higher lean tissue mass from increased swimming activity
" There's a study in rodents that showed that stretching prevents tumor growth, and I thought this was wild. "
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