Tue, 24 October 2023
Let's discus the latest epidemiological study attempting to vilify meat yet ignoring healthy user bias of study participants.
Link to expanded show notes & video review: https://bit.ly/3FrEq1H
Gu, X. et al. Red meat intake and risk of type 2 diabetes in a prospective cohort study of United States females and males. Am. J. Clin. Nutr. (2023) doi:10.1016/j.ajcnut.2023.08.021. Study Time Stamps: 00:55 The Harvard study is flawed, comparing a healthy population to an unhealthy population. 04:18 Hazard ratio is the odds of an event or lifestyle contributing to a disease. 05:35 Red meat does not spike glucose and insulin to the same degree as soda. 06:45 Look at the baseline characteristics of study participants. 12:55 Processed meats are generally unhealthy. 16:25 Increasing red meat consumption usually results in less body fat. 20:05 They did not track sugar-sweetened beverages, which increase the risk of diabetes. 22:25 The study was funded by an NIH grant. 22:35 Vegans and vegetarians eat the most ultra processed food. |
Mon, 23 October 2023
Michelle Hurn, RD unravels the science, debunks myths, and provides you with practical insights into how your diet can be a powerful ally in your mental health journey. Michelle shares how she went from feeling trapped by depression and anxiety to finding a sense of hope and vitality after making simple dietary changes. Support your Workout Sessions and Healthy Hydration with the Electrolyte + Creatine Combo by MYOXCIENCE: https://bit.ly/electrolyte-stix Link to expanded show notes: https://bit.ly/3tPRxXG Michelle's Book: https://amzn.to/3tBUhrC Show Notes: 0:00 Intro |
Tue, 17 October 2023
Dietary protein must be prioritized to prevent overconsumption of processed junk foods due to a phenomenon known as protein leverage. Let's dive into the details of this research.
Support your Workout Sessions and Healthy Hydration with this Creatine Electrolyte Combo by MYOXCIENCE: http://bit.ly/electrolyte-stix
0:00 Intro |
Tue, 10 October 2023
Intermittent fasting (IF) and prolonged fasting are wonderful tools that can improve blood sugar health and support longevity. However, both fasting and calorie restriction can accelerate muscle loss and compromise exercise performance. Sponsored: Support your Workout Sessions and Healthy Hydration with this Creatine Electrolyte Combo by MYOXCIENCE: bit.ly/electrolyte-stix Link to articles & show notes: https://bit.ly/3tkW4kG Study Mentioned: Williamson, E. & Moore, D. R. A Muscle-Centric Perspective on Intermittent Fasting: A Suboptimal Dietary Strategy for Supporting Muscle Protein Remodeling and Muscle Mass? Front. Nutr. 8, 640621 (2021). Show Notes: 00:00 Fasting is counterproductive to preserving and building muscle. 00:40 Extended fasting may have metabolic health benefits for people who are morbidly obese or sedentary. 01:30 Insulin helps build and preserve muscle. 05:00 If you have little body fat, excessive fasting may impact lean muscle mass. 06:00 The more muscle mass you have, the higher your resting metabolic rate will be. 07:12 If you feel weaker, try decreasing your fasting and increase your exercise. 08:00 Muscle mass is inversely correlated with all-cause mortality. 08:30 Quick weight loss can include loss of lean muscle tissue. 10:45 If you are fasting, you may want to increase your protein intake. |
Sat, 7 October 2023
A fascinating new study finds common biomarkers predict the odds of living to 100 years of age. This 35-year study in 44,000 adults found high-cholesterol and low blood glucose were linked with higher odds of reaching 100 years of age. Here’s a breakdown of these interesting findings: https://bit.ly/3LI6PnM Sponsored: Support your Intermittent Fasting lifestyle with the Berberine Fasting Accelerator by MYOXCIENCE: bit.ly/berberine-fasting-accelerator
03:00 2.7% of participants reached their 100th birthday. 03:30 Non-centenarians had double or triple the rates of common conditions. 04:00 Cardiovascular disease decreases your health span and life span. 05:30 Higher total cholesterol is associated with becoming a centenarian. 07:30 Centenarians had lower levels of blood glucose. 08:20 GGT liver enzyme test reflects the turnover of glutathione and oxidative stress. 10:40 Uric acid is an indirect marker of inflammation, and is low in centenarians. 12:00 Cholesterol may be protective. 15:45 Higher levels of total cholesterol and iron, and lower levels of glucose, creatinine, uric acid, AST, GGT, and ALP, total iron binding capacity and LDH were associated with a greater likelihood of becoming a centenarian. 17:30 Improve GGT levels by improving glutathione health and avoiding drinking alcohol. 18:30 Minimize intrahepatic fat with fasting, exercise, and low carb nutrition. 24:45 ApoB to A1 ratio gives insight into lipoprotein health. 27:50 A short term cold can raise iron levels. |