Chris Masterjohn 8 sources tracked
Nutrition scientist with a PhD in Nutritional Sciences focused on mitochondrial health and micronutrient status; host of the Mastering Nutrition podcast.
About Chris Masterjohn →
Chris Masterjohn, PhD, is a nutrition scientist and independent science educator who hosts the Mastering Nutrition podcast. He received his PhD in Nutritional Sciences from the University of Connecticut at Storrs in 2012, completed a postdoctoral research associate position in the Comparative Biosciences department at the University of Illinois at Urbana-Champaign's College of Veterinary Medicine (2012–2014), and served as Assistant Professor of Health and Nutrition Sciences at Brooklyn College (2014–2017). He now works independently in science research and education, focusing on mitochondrial health, micronutrient status, and metabolism. He is the Founder and Scientific Director of Mitome, an at-home mitochondrial test, and the founder of BioOptHealth.
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Organic (prompted) In a protocol
Use acidic foods/beverages to lower urine pH if too alkaline.
“with acidic foods and beverages
MN▶ 4:25Certaintyexplicitrecommendation -
Organic (prompted) In a protocol
Measure blood levels of B vitamins if acute interventions don't resolve twitching.
“measure blood levels of B vitamins
MN▶ 6:05Certaintyexplicitrecommendation -
Alternative
Bone broth provides glycine; about 3 g of glycine per cup of well-gelled bone broth.
“3 grams of glycine can be obtained from each cup of a well-gel bone broth
MN▶ 10:20Dosage~3 g glycine per cup well-gelled bone brothCaveatsMore likely than isolated glycine to raise oxalateCertaintyexplicitrecommendation -
In a protocol
Use clothing as the primary form of sun protection beyond a tan, rather than sunscreen.
“your summer protection should primarily be clothing
MN▶ 25:30Certaintyexplicitrecommendation -
Sponsor read
Masterjohn promotes his Masterpass membership for access to live Q&A sessions, recordings, and transcripts, with a 10% discount via a Substack signup link.
“join at chrismasterjohnphd.com slash masterpass
DosageSign up at chrismasterjohnphd.substack.com/QANDA for 10% offCertaintyexplicitrecommendationCited in 2 episodes: Brain Fog on Calcium, Vitamin D, or K2 | Masterjohn Q&A Files #310 · How to Find the Root Cause of Autoimmunity? | Masterjohn Q&A Files #327View per-episode variants ▸
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Endorsement
Join the Masterpass membership at chrismasterjohnphd.com/masterpass to participate in live Q&A sessions and access complete recordings and transcripts.
“you can join at chrismasterjohnphd.com slash masterpass
MN▶ 28:10Dosage10% off via chrismasterjohnphd.substack.com/QandACertaintyexplicitrecommendation -
Organic (prompted)
Consults the 2013 Cochrane Systematic Review on statins for primary prevention as authoritative pooled evidence on statin efficacy.
“Cochrane Library's 2013 Systematic Review Statins for the Primary Prevention of Cardiovascular Disease
MN▶ 4:07CaveatsMost included trials industry-sponsored.Certaintyexplicitoffhand mention -
In a protocol
Maintaining robust CoQ10 status is important to protect mitochondrial health, especially relevant if taking statins which deplete CoQ10.
“if I can maintain robust vitamin K and CoQ10 status
MN▶ 18:20Certaintypersonal onlyrecommendation -
Alternative
Collagen supplementation provides about 3 g glycine per 10 g and can be used to raise glycine status.
“Roughly 3 grams out of every 10 grams of gelatin or collagen is glycine
MN▶ 10:00Dosage~3 g glycine per 10 g collagenCaveatsMay raise oxalate more than isolated glycineCertaintyexplicitrecommendation -
Chris Masterjohn's Comprehensive Nutritional Screening protocol is recommended for related testing.
“my Comprehensive Nutritional Screening
MN▶ 12:25Certaintyexplicitoffhand mention -
Guest recommendation
A commenter (Iris) reported 10 mg/day copper allowed her to raise calcium without brain fog, skin rashes, fungal infections, or nerve pain; Masterjohn speculates this reflects a copper transporter defect.
“copper has worked and made me able to raise my calcium intake
MN▶ 17:30Dosage10 mg copper per dayCaveatsHigh-dose copper; mechanism speculative; case-specificCertaintypersonal onlypersonal use -
Consume sulfur amino acids from protein—especially dairy, eggs, and meat—as the primary driver of body sulfate production.
“the key driver of total body sulfate is the intake of sulfur amino acids
MN▶ 10:40DosageAnimal proteins (dairy and eggs highest, then meat) provide roughly double the sulfur amino acids of plant proteinsCertaintyexplicitrecommendation -
Alternative
Gelatin can be used to raise glycine intake; roughly 3 g of glycine per 10 g of gelatin.
“supplement with glycine, gelatin, collagen, or bone broth
MN▶ 10:00Dosage15 g gelatin (~5 g glycine) before exercise for joint collagen synthesisCaveatsMay raise oxalate more than isolated glycineCertaintyexplicitrecommendation -
Run the Genova Methylation Panel as related testing for methylation/glycine status.
“the Genova Methylation Panel
MN▶ 12:20Certaintyexplicitoffhand mention -
Try supplemental glycine as a first-line approach for an exaggerated startle reflex, since glycine neurotransmission overwhelmingly governs the motor startle response.
“if you have an exaggerated startle reflex, glycine should be the first thing to look at
MN▶ 6:55DosageTherapeutic window roughly 3–20+ grams/day; 60 g shown safe (used in schizophrenia)CaveatsNot medical advice; consult doctor; avoid if you have a glycine cleavage defect; may raise lactate in respiratory chain disorders; rare hypoglycemia anecdotesCertaintyhedgedrecommendation -
In a protocol
In temperate zones, start sun exposure in early spring and gradually develop a tan to serve as natural summer protection.
“get early sun exposure in the spring, gradually develop a tan
MN▶ 25:00DosageBegin when UV index rises above zero in spring; regular gradual exposure through the yearCaveatsAvoid any chance of sunburn; avoid intermittent random heavy exposureCertaintyexplicitstrong endorsement -
Use a Nova Biomedical Lactate Plus meter to measure waking morning lactate to detect respiratory chain stress when supplementing glycine.
“measuring your waking morning lactate with Innova Biomedical Lactate Plus
MN▶ 11:30DosageMeasure waking morning lactate; rise after glycine indicates respiratory chain stressCertaintyexplicitrecommendation -
Organic (prompted) In a protocol
Trial magnesium (~400 mg) for twitching; magnesium clears calcium in muscle, acts as NMDA receptor off-switch.
“magnesium also comes into play as the off switch for NMDA receptors
MN▶ 2:30Dosage~400 mg, titrateCertaintyhedgedrecommendation -
Organic (prompted) In a protocol
Supplement molybdenum to control sulfite, which enhances glutamate toxicity, especially with high animal protein intake.
“supplementing with molybdenum to control sulfite
MN▶ 3:45CaveatsTakes longer to act than electrolytesCertaintyexplicitrecommendation -
In a protocol
Get outdoor morning sunlight daily for circadian rhythm regulation, regardless of cloudiness.
“absolutely beneficial and irreplaceable to seek outdoor sunlight in the morning for circadian rhythm
MN▶ 24:08DosageDaily in the morning, regardless of cloudiness; skip if rainingCertaintyexplicitstrong endorsement -
Eat skin and bones, not just muscle meat, to maintain glycine intake and balance methionine.
“no longer eating nose to tail is the reason that most of us run low on glycine
MN▶ 9:55Certaintyexplicitrecommendation -
Organic (prompted)
Eat a diverse plant-inclusive diet designed to hit vitamin and mineral targets, including a wide variety of fruits, vegetables, herbs, and spices, rather than chasing specific phytochemicals.
“eat a plant-inclusive diet designed to get your vitamins and minerals at their targets
MN▶ 26:50DosageWide variety of fruits, vegetables, herbs and spices sufficient to meet vitamin/mineral targetsCaveatsDon't fixate on specific pet phytochemicals based on low-quality studies.Certaintyexplicitrecommendation -
Masterjohn references his own article on sulfur, selenium, and sunlight protecting against spike protein toxicity.
“my article, Protecting Against Spike Protein Toxicity with Sulfur, Selenium, and Sunlight
MN▶ 4:12Certaintyexplicitoffhand mention -
In a protocol Alternative
Aim for total protein intake of 1.2 to 1.8 grams per kilogram body weight, with the bulk from animal protein, to provide sufficient sulfur amino acids for sulfate production and cardiovascular protection.
“1.2 to 1.8 grams per kilogram body weight with the predominance of that being from animal protein
MN▶ 27:00Dosage1.2–1.8 g/kg body weight per day, predominantly animal proteinCaveatsAlso requires adequate vitamin B6, iron, and other cofactors to go down the sulfur-metabolizing pathway.Certaintyhedgedrecommendation -
Masterjohn notes Pure Encapsulations supplements rarely cause idiosyncratic reactions, so a reaction to their calcium citrate likely reflects a real calcium effect rather than an additive issue.
“people who have idiosyncratic reactions to supplements often don't have those reactions to pure encapsulations
MN▶ 22:50CaveatsBased on Masterjohn's personal observationCertaintypersonal onlyoffhand mention -
Endorses Removing root causes of atherosclerosis (oxidative stress, low LDL clearance, low thyroid signaling, poor antioxidant/collagen status) concept
To reverse atherosclerosis, address the upstream causes—oxidized lipids, slow LDL clearance, low metabolic/thyroid signaling, antioxidant deficiency, and poor collagen synthesis—rather than focusing on narrow downstream mechanisms.
“All you have to do to reverse atherosclerosis is remove the causes of atherosclerosis.
MN▶ 23:20CaveatsAdvanced plaques with scarring may not fully reverse, but can be stabilized.Certaintyexplicitstrong endorsement -
Don't trust a single positive ANA result; repeat it to confirm before pursuing autoimmune diagnoses, since ANA can spike transiently with infection.
“I would never trust this without a second consecutive measurement
MN▶ 4:50DosageSecond consecutive measurement showing same or rising trendCertaintyexplicitrecommendation -
Repeatedly consume a glycemic load to adapt; peak glucose drops with each exposure. Health concern is inability to adapt, not single spikes.
“you rapidly adapt over time to glucose
MN▶ 7:17DosageRepeated trials with same glycemic load (e.g., 40 g glucose) separated by a few days; observe adaptation over ~3+ trialsCaveatsDon't conclude anything from a single glucose reading without testing repeatabilityCertaintypersonal onlypersonal use -
Organic (prompted) In a protocol
Use bicarbonate to modulate urine pH upward if too acidic.
“you can modulate that directly with bicarbonate
MN▶ 4:20Certaintyexplicitrecommendation -
In a protocol
Strictly avoid any chance of sunburn during sun exposure.
“strictly avoiding any chance of sunburn
MN▶ 25:40DosageDo not need to seek sun even to point of mild rednessCertaintyexplicitstrong endorsement -
Organic (prompted) In a protocol
Check postprandial urine pH; it should fall between 6.4 and 6.8. Below 5s suggests acidity; above 7 suggests alkalinity as a possible twitching factor.
“If it's postprandial, it should be in the 6.4 to 6.8 range
MN▶ 4:10DosagePostprandial target 6.4–6.8Certaintyexplicitrecommendation -
Organic (prompted)
For someone with vitamin A deficiency symptoms whose D/K2/calcium supplementation causes brain fog, increasing vitamin A may rebalance the A-to-D ratio and prevent hypophosphatemia-driven brain fog.
“it makes sense to think about vitamin A
MN▶ 2:25CaveatsSpeculative; based on the listener's specific history of needing high vitamin ACertaintyhedgedrecommendation -
Adequate vitamin A is essential to prevent autoimmunity since retinoic acid suppresses Th17 cells and supports rhythmic MDSC rise and fall during infection.
“retinoic acid prevents autoimmunity
MN▶ 17:42CaveatsActivation requires NAD+ and zinc; deficiency may persist if energy metabolism is impairedCertaintyexplicitstrong endorsement -
Organic (prompted) In a protocol
B6 status matters for glutamate-GABA balance relevant to twitching.
“vitamin B6 is involved in the interchange
MN▶ 1:25Certaintyexplicitoffhand mention -
In a protocol
Maintain robust vitamin K status (specifically MK-4) to prevent arterial calcification, a particular concern when taking statins.
“metaquinone-4 type of vitamin K2, which is needed to prevent calcifications
MN▶ 16:40Certaintypersonal onlyrecommendation -
Topical benzoyl peroxide acne creams can deplete glycine via hippurate formation and sap glutathione synthesis.
“if you put benzoyl peroxide on a pimple, you absorb 5% ... going to conjugate the glycine
MN▶ 9:00Certaintyexplicitmild caution -
In a protocol
Avoid chemical sunscreens when not needed; reserve for unavoidable heavy exposure like a long beach day.
“avoid chemical sunscreens when you don't need them
MN▶ 25:30DosageUse only when unavoidable, such as full-day beach exposure without an established tanCaveatsAcceptable as last resort for unavoidable prolonged exposureCertaintyexplicitmild caution -
Don't use CGM readings above 140 to eliminate foods from your diet; avoidance can worsen glucose intolerance by losing adaptation.
“they run from the plasma glucose and they progressively get more and more glucose intolerant
MN▶ 8:05CaveatsSingle spikes over 140 are not dangerous; repeated inability to adapt is the real concernCertaintyhedgedmild caution -
Speaker is skeptical of steroids as a universal autoimmune treatment, arguing it reflects lack of root-cause understanding rather than coherent pathogenesis-based therapy.
“no one knows what causes autoimmune disease
MN▶ 7:10CaveatsNot a blanket rejection; framed as critique of root-cause logicCertaintyhedgedmild caution -
In a protocol
Avoid being indoors all day then doing long intense sun sessions like an 8-hour beach day.
“utterly stupid way to get sun exposure
MN▶ 25:46Certaintyexplicitstrong warning -
Organic (prompted)
180 mcg MK-7 can shift calcium and phosphorus into bone via MGP activation, potentially causing hypophosphatemic brain fog or heart palpitations in vulnerable individuals.
“people who are getting heart palpitations from 180 micrograms of MK7
MN▶ 14:30Dosage180 mcg MK-7 dailyCaveatsAffects only a minority; speculative mechanism via MGP activationCertaintyhedgedmild caution -
Diets centered on skinless boneless muscle meat skew methionine high and glycine low.
“this ridiculous almost century-long fad diet of eating skinless boneless chicken breast leads to glycine deficiency
MN▶ 9:50Certaintyexplicitmild caution -
Avoids Targeting specific phytochemicals (carrots, parsley, cilantro, pomegranate) to reverse plaque practiceOrganic (prompted)
Masterjohn advises against using low-quality studies to single out specific foods like carrots, parsley, cilantro, or pomegranate as targeted interventions for arterial plaque.
“I don't see any point whatsoever in using low-quality studies of people's pet phytochemical
MN▶ 27:00Certaintyexplicitmild caution -
Organic (prompted)
Cautions that 880–2000 IU vitamin D may cause brain fog in someone with marginal vitamin A status by biasing the calcium-phosphorus balance toward hypophosphatemia.
MN▶ 11:00Dosage880–2000 IU was symptomatic for this listenerCaveatsThis is case-specific; 2000 IU is reasonable for the average personCertaintyhedgedmild caution -
Organic (prompted) In a protocol
Chondroitin sulfate at ~1500 mg/day is probably safe and can lower cholesterol and coronary events, but Chris prefers obtaining sulfur from dietary protein due to potential gut microbiome effects from poorly absorbed sulfur.
“chondroitin sulfate is probably safe and it probably works
MN▶ 26:20Dosage1500 mg/day (Morrison study used initial higher dose ~10 g)CaveatsBioavailability may be as low as 12%; unabsorbed chondroitin sulfate could negatively alter gut microbiota via sulfur-metabolizing bacteria, especially over decades of use.Certaintyhedgedmild caution -
Organic (prompted)
Masterjohn won't specifically recommend pomegranates for reducing arterial plaque, but considers them a nutritious, antioxidant-rich fruit fine to include in a varied plant-inclusive diet.
“Do I think pomegranates can be a great plant food? Sure.
MN▶ 26:30CaveatsDoes not endorse pomegranate as a targeted intervention for IMT; cites low-quality evidence.Certaintyhedgedoffhand mention -
Organic (prompted)
Statins likely reduce all-cause mortality and cardiovascular events in primary prevention (about 14% reduction in pooled trials), with stronger effects in secondary prevention, but evidence is undermined by pharmaceutical industry conflicts of interest.
“all-cause mortality was reduced by 14%
MN▶ 4:47CaveatsMost trials are industry-funded; post-2004 EU conflict-of-interest regulations correspond to weaker pooled benefits. Statins also lower CoQ10 and MK-4, potentially harming mitochondria and increasing calcification.Certaintyhedgedrecommendation -
Supplemental vitamin D remains useful; Seneff's argument that only sun-derived vitamin D sulfate matters is not convincing enough to abandon supplementation.
MN▶ 22:20CaveatsSunlight has benefits beyond vitamin D that supplementation can't replicateCertaintyhedgedoffhand mention