Low muscle mass is higher than expected in people recently diagnosed with cancer and cardiovascular disease. Resistance exercise and nutrition may help prevent these chronic diseases.

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References:
 

Morlino, D. et al. Prevalence of Sarcopenia in Women with Breast Cancer. Nutrients 14, 1839 (2022).

Jeznach-Steinhagen, A. et al. Higher Muscle Mass and Higher Serum Prealbumin Levels Are Associated with Better Survival in Hemodialysis Patients during a Five-Year Observation Period. Nutrients 15, 1237 (2023).
 

Key Takeaways:

00:36 Muscle enhances survivability from chronic disease.

01:10 There was a significant survival benefit from higher quantities of muscle. In chronic kidney disease.

02:00 Resistance training enhances longevity and prevents a variety of disease states.

02:10 Independent of fat mass, survival was higher in those with higher muscle mass.

02:45 Lower muscle mass reflected a worse survival rate in dialysis patients.

03:30 A sudden drop in albumin is an ominous marker, indicating lower survival rates.

07:20 Sarcopenia is found in 14% of breast cancer patients and 1 in 3 had pre-sarcopenia.

08:30 People with low muscle mass have a higher toxicity associated with chemotherapy drugs and have worse outcomes.

10:02 We need to prioritize protein, sleep, recovery, and intense physical activity that involves resistance training.

10:50 Loss of lean mass better predicts a cardiovascular event compared to fat gain.

Dr. Alexis Cowan shares tips about how to improve your gut health and thus metabolic health on a low-carb diet. 

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Link to Full Video Interview: https://youtu.be/2d__LLb6iwg

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Show Notes: 

01:50 Your body maintains flux through all metabolic pathways for rapid adaption should the fuel source change. 
06:54 Glycerol contributes to glucose production in your liver when you are keto.
07:20 Your neurotransmitters are either made from amino acids or they are amino acids.  
09:55 Glutamate can be directly made into GABA. 
11:20 Serotonin levels do not correlate with depression.
14:25 Some SSRI’s directly modulate the microbiome. 
15:40 Groups of microbes within the gut make lipid amides that interact with peripheral nerves to stimulate the release of dopamine in the area of the brain the encourages movement. 
18:45 Human milk oligosaccharides are a potent food source of bifidobacterium. 
21:25 Your colon is supposed to be low oxygen. 
30:30 During exercise, changes in blood flow can promote the growth of bacteria.
33:12 Regular exercise shifts your immune response to be more anti-inflammatory.
34:45 Carnivore diet, done short term, is beneficial. 
39:01 A high fermented food diet is more effective than a high fiber diet. 
43:00 Independent scientists in independent labs require crowd or private funding.
46:20 The biggest cause of cavities is dry mouth. 
48:30 Using antiseptic mouthwash, can acutely influence exercise performance. 
50:00 Ground meat protein is more bioavailable than eating a whole cut of meat. 
50:30 There is a connection between antiseptic mouthwash and erectile dysfunction. 

Deaths in children have increased 20% as a result of lockdowns and so called safety measures 'to flatten the curve.

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Video and Show Notes: https://bit.ly/3JqFft4

References:

Woolf SH, Wolf ER, Rivara FP. The New Crisis of Increasing All-Cause Mortality in US Children and Adolescents. JAMA. Published online March 13, 2023. doi:10.1001/jama.2023.3517

Time Stamps:

00:21 There has been a dramatic increase in the death rate of children and adolescents.

01:45 COVID had little to do with the surge in death rates.

02:30 An increase of nearly 20% in all-cause mortality for children ages 1 to 19 years old between has taken place between 2019 and 2022.

03:30 All cause mortality for children 9 and under increased in 2021 by 8.4%.

04:10 Significantly more children died from suicide, homicide, overdoses, and injuries, than died from COVID.

06:45 Injury mortality for ages 10 to 19 rose 22.6% between 2019 and 2020.

06:55 Homicides for ages 10 to 19 rose 39.1% and drug overdose deaths increased by 113.5%.

07:45 Transportation-related deaths increased by 15.6%.

A new study found daily intermittent fasting for ~ 17-19 hours was sufficient to enhance fat loss, metabolic health and bio-markers linked longevity as well as cancer prevention. 

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Link to study, show notes: https://bit.ly/3JqFft4

Time Stamps:
 

00:00 Fasting 17 to 19 hours per day for 30 days increased autophagy and increased tumor suppressor P53.

02:10 Autophagy increased, favorable changes were made in the inflammasome hub, and there was a decrease in senescence-associated-signaling molecules.

03:00 P53 helps repair DNA damage, prevents senescence, and contributes to reduced atherogenic risk.

06:05 Autophagy has tissue-specific benefits, especially in the liver and brain.

07:35 Regular exercisers have a great increase in fasted-associated autophagy initiation proteins.

08:35 Long duration fasts can catabolize lean mass, possibly increasing risk for cardiovascular disease.

After years of demonizing dietary cholesterol, the consensus in the medical community is finally shifting: cholesterol-rich foods have a minimal impact on serum LDL or total cholesterol.

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Link to research and video: https://bit.ly/3TlMQ0J

---------------------------Show Notes-----------------------

0:00 Intro
1:10 Insulin regulates the enzyme that synthesizes endogenous cholesterol. 
1:50 Dietary cholesterol does not have a significant impact on serum cholesterol. 
2:45 Carbohydrates increase LDL and total cholesterol and insulin.
3:30 Cholesterol has powerful benefits. 
5:00 Low cholesterol diets can increase endogenous production of cholesterol and the expression of LDL receptors. 
5:40 High cholesterol diet expresses fewer LDL receptors. 
8:00 Eggs and meat consumption has a minimal impact on serum cholesterol. 
8:53 Increased LDL cholesterol may be from of increased fat metabolism.
10:30 Type 2 diabetes and insulin resistance modifies LDL particles to be smaller and denser and more likely to become atherogenic. 
13:50 Diabetes can be a side effect of Statin drugs.
14:20 Cholesterol is used to make bile.
16:20 A diet rich in seed oils may foster the modification of LDL cholesterol that can make the atherogenic.
17:45 LDL cholesterol has antiviral properties.
19:30 Insulin resistance and physical inactivity increase triglyceride production, leading to the formation of fats in the liver and elevated triglycerides and elevated vLDL cholesterol.

Let's discuss how how different macronutrients and blood sugar issues can regulate aging and the induction of cellular senescence. We also discuss how various dietary interventions can achieve prevention of disease and extension of lifespan by modulating senescence.

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Show Notes:

00:25 Cellular senescence accelerates biologic ageing.

02:00 Senescent cells are enlarged, have dysfunctional mitochondria, and release pro-inflammatory signaling molecules.

02:30 Senescence manifests as wrinkles, memory loss, muscle loss, gray hair, fatty liver, excessive visceral adipose tissue.

03:45 Senescence occurs in response to stressors or developmental signals and behave similar to cancer cells.

05:45 Dysfunctional mitochondria influences glycolysis in cells.

06:15 Give your cells less fuel, glucose, for the proliferation of inflammation.

07:45 Hyperglycemia decreases nitric oxide, which helps prevent cellular senescence.

08:00 Sirtuins can inhibit the formation of senescent cells.

08:55  Berberine, Metformin, and low dose rapamycin, have been used to mitigate hyperglycemia.

10:30 Hyperglycemia also impacts your cardiovascular system and endothelial cells.

12:00 Fat cells can become senescent.

13:00 Ketones (BHB) can help inhibit cellular senescence.

13:25 Optimized omega 3 to omega 6 ratio can help.

14:00 Exercise counters age-related accumulation of senescent cells.

14:40 Senescence within your immune cells is linked with cancer and poor response to infection.

Several new studies find NAC and Glycine combinations can support biologic aging and more. Let's dive into these details.

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Studies and detailed show notes: https://bit.ly/41YvaMv

Episode Time Stamps

00:00 Glutathione is one of your body’s most important antioxidant and detox molecules.

00:30 Supplement with raw materials, instead of directly supplementing with glutathione.

01:00 N-acetylcysteine and glycine are rate limiting amino acids in glutathione production.

01:00 Glutathione is comprised of glutamine, cystine, and glycine.

02:40 Glycine-NAC supplementation improves glutathione deficiency, oxidative stress, mitochondrial dysfunction, inflammation, ageing hallmarks, metabolic defects, muscle strength, cognitive decline and body composition.

05:20 Taking direct antioxidants has conflicting evidence.

07:30 GGT liver enzyme is a marker of glutathione turnover.

11:00 Take antioxidant supplements in the evening.

According to the media, erythritol purportedly causes heart attacks. In actuality, metabolically unhealthy people convert glucose to erythritol. Here's the details about high blood levels of erythritol and heart disease. 

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Courtney Swan, MS shares tips to create a toxin-free home that supports hormonal health and more. 

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Show Notes

0:00 Intro
4:30 Forever chemicals wreak havoc on your endocrine system. 
6:28 Products applied directly to your skin go into your bloodstream. 
6:35 The fact that something is on the shelf at the store does not mean that it is safe. 
7:40 Women are exposed to 160 different chemicals daily.
8:40 Obesogens are chemicals stored in your fat which disrupt your hormones that directly impact your metabolism. 
9:40 Courtney likes clean cosmetic brands: ILIA, Kosas, Tower 28, and RMS. 
15:00 Many food additives we use are banned in other countries. 
18:00 BPA chemicals found in plastic cause your body to make more estrogen in both males and females. 
19:35 Food and beverage packaging often has a plastic lining that, when exposed to heat, causes them to leach into your food. 
24:40 Avoid seed oils. 
25:20 Agave and high fructose corn syrup are higher in fructose than glucose. 
30:40 Fragrances disrupt your endocrine system, raising our estrogen levels.
32:00 Branch Basics is a safe and effective cleaning product. 
36:10 Parabens, a preservative in cosmetics, are linked to breast cancer and others. 
36:50 Women are exposed to BPAs in sports bras and fitness gear. 
38:30 We need our good bacteria.
39:10 Conventional tampons are a mix of microplastics and microfibers. 
41:30 Hormonal birth control shuts down ovulation and deters women from choosing healthy partners.  
43:00 Natural Cycles is an FDA cleared ap for birth control. It is about 98% effective.
46:30 Hormonal birth control affects your brain chemistry. 
49:40 Charcoal is a great detox agent. Sweat every day. 
51:15 Support your liver for effective detoxification. 
53:15 Alcohol is a toxin.