We review new autophagy research and discuss ways to measure this process to see if your exercise, nutrition, fasting windows are sufficient to support this critical cellular clean-up process/

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Time Stamps:

01:26 Autophagy and the body

02:42 mTOR and Autophagy

03:19 Snacking and Autophagy

04:06 AMPK is the gas pedal on autophagy

05:10 Exercise and autophagy

06:20 Berberine and Autophagy

06:56 Measuring Autophagy

07:20 Lipophagy and fat loss

08:22 Autophagy and the liver

09:35 Autophagy and Muscle

10:23 Great Autophagy Review Paper

10:50 Autophagy and Age

11:50 Autophagy and Immunity

12:38 Autophagy and muscle loss

We’re hearing a lot about misinformation surrounding vaccines, but what about misinformation about general health and nutrition habits, especially among healthcare workers themselves? We review two of these viral stories and discuss our bias as a society when it comes to chronic disease prevention.

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References:

Time Stamps:

0:00 Intro
0:30 Training is lacking basic health
2:00 Obesity is a problem amongst health care workers

” prevalence study of nurses in Scotland found that 69% were overweight or obese, and obesity was significantly higher among nurses than other healthcare professionals and those working in non-health-related occupations,” Kelly, M., Medicine, J. W. O.,. (2018). Systematic review: What works to address obesity in nurses? Academic.Oup.com
. http://doi.org/10.1093/occmed/kqy038

3:00 Doctors don't eat healthy foods

O’ Keeffe, A., Hayes, B., & Prihodova, L. (2019). “Do as we say, not as we do?” the lifestyle behaviours of hospital doctors working in Ireland: a national cross-sectional study, 1–15. http://doi.org/10.1186/s12889-019-6451-8

4:00 India and Natural Immunity
5:00 Belly Fat and V Effectiveness
6:00 Idaho Nurse Story

9:00 Ways we can be healthier, practically 

As you age the quantity of protective types of fat, known as brown fat and beige fat, decline leading to a worsened in blood sugar control, weight gain and inflammation.

In today’s show we dive into emerging science linked with preserving this protective type of fat.

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Time Stamps

0:00 Intro
0:20 Brown fat declines with age
1:03 Brown Adipose Tissue in Obese Children
2:23 Berberine, Ketones and Brown Fat
3:37 Less Brown Fat More Inflammation
4:56 What is uncoupling and heat creation
6:11 Where is Brown Fat Found
7:00 As adults we're no longer stimulating brown fat
7:42 Beige VS brown fat
9:40 Brown fat is metabolically protective
11:26 Exercise and fat cell thermogenesis
11:50 Fat cell thermogenesis and circadian biology
13:02 How to get more brown and beige fat

It sounds crazy, but your Intermittent Fasting window should ideally change with the season: shorter days translate into shorter feeding windows. Longer days, longer feeding windows. We discuss the science and rationale to support this idea of seasonally adjusted feeding.

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Short-sided pandemic policies fueled a surge in Overweight and Obesity rates in both Children and Adults across the USA, new CDC reports find.

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Time Stamps:

0:47 First report showing Childhood obesity rates have doubled
1:28 New CDC report—Obesity Rates have skyrocketed
2:02 460 Kids have died from C*19
2:58 Millions of kids are now more overweight
4:44 JAMA Article, Obesity Rates in kids
5:38 Details of the CDD Findings
6:56 Bad Pandemic Policies are the problem
7:50 Obesity rates in kids, details
8:39 Preventing obesity in the first place is best
9:36 Recidivism and Obesity
14:28 Why gym closures were bad
15:53 Obesity rates in adults got worse, too

Intermittent fasting and prolonged fasting decrease insulin but also impact your thyroid, cortisol and other hormones. In this show discuss this research and considerations when deciding how often or long to fast for your health.

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Time Stamps

0:00 Intro
01:39 Prolonged fasting impacts hormones and your circadian rhythm.
02:22 Fasting may not be beneficial in general for metabolically healthy individuals who are physically active.
02:52 Fasting benefits those of us who have significant body fat to lose.
03:37 Insulin drops about 35% over a 24 hour fast. It is halved after 72 hours.
04:22 Create a fasting plan that is sustainable and consistent.
05:27 Your metabolic rate is reduced during fasting. Thus, there is a somewhat significant reduction in free T3 levels and a reduction in TSH with fasting.
06:07 Autoimmune hypothyroidism is characterized by leptin interfering and changing immune system tolerance.
07:07 If you are lean and have thyroid issues, perhaps fasting is not of benefit to you.
07:17 Early time restricted feeding pushes your circadian rhythm into an early robust cortisol waking response.
07:52 Fasting, eating, and waking up causes a transient increase in cortisol.
08:37 The primary benefit to fasting is a reduction in glucose and reduction in insulin.
08:52 Early time restricted feeding that Mike recommends, consists of breaking your fast at about 10 a.m. and ending by 6 p.m.

Politicians and health officials continue to create new mandates and health orders but curiously ignore rampant obesity and metabolic health issues. Meanwhile, scientists carry on with publishing new research about the protection offered by exercise and healthy living.  

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Time Stamps:

0:34 Commonalities among the hospitalized
0:44 Obesity Epidemic in America
1:14 Fauci promotes healthy living in 2019
2:08 Healthy living has been ignored
2:41 Scientists: we’ve worsened Obesity in 2020
3:32 Mechanisms driving Obesity
4:45 Biden, Boosters and the FDA
5:20 Deaths in 2021 are no worse than 2020
7:14 Farm bill and agriculture subsidies
8:04 Belly Fat and V efficacy
8:34 Obesity and the Pandemic from Mayo Clinic
10:41 Society is Biased towards acute infection
13:55 Vitamin D levels in the fall and winter
14:40 WebMD ignores obvious obesity
15:50 Common features of hospitalized people
19:00 CNN visits hospitalized patients, ignores obvious health issues
19:38 We’ve worsened Obesity
20:08 Woman does everything right, still got sick
20:40 Why is the media ignoring this
22:57 We’re fattening our kids with Junk food in schools
25:07 Children are move overweight than ever
25:45 60% of the calories kids eat is junk
26:00 Health experts promote exercise
26:48 New study finds exercise is protective against hospitalization
28:00 Exercise enhances V effectiveness

A new study unveils details about how sauna therapy supports longevity, heart health and preservation of muscle mass throughout lifespan. In this podcast we review these findings and discuss the practical ways to benefit and incorporate into your life. 

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The Infrared Sauna I Highly Suggest:

High Tech Health
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Time Stamps

01:00 Each type of sauna is beneficial. With infrared, you need to stay in longer for similar benefits.
02:30 There is a 65% risk reduction for mild cognitive impairment and Alzheimer’s in people who sauna 3 to 5 times each week.
02:45 There was a 27% lowered risk for cardiovascular disease in men who used the sauna 3 to 5 times a week.
03:00 There was a 50% lower risk of cardiovascular disease in men who used the sauna 4 – 7 times a week.
03:45 Length of time in the sauna: Mike advises that you stay until you feel uncomfortable and then stay another minute. Take a break and then go back in.
04:00 A sauna inside your home needs good ventilation to prevent mold.
05:00 Sauna therapy shifts about 60% of your blood from your core to your periphery and skin. The inverse is true when you get cold in contrast therapy.
07:10 Loss of control of protein balance within the cell, loss of proteostasis is a hallmark of ageing. There is benefit within the muscle tissue in reducing atrophy of the muscle with sauna therapy.
08:10 Heat shock proteins are involved in preventing the accumulation of dysfunctional protein.
09:20 Heat therapy and sauna bathing can help to decrease age-related muscle loss.
09:30 Individuals with high blood pressure have dysfunctional endothelium, which causes erectile dysfunction.
12:10 Heat shock protein expression can be increased for up to 48 hours with sauna use. This response shifts upward as you become more acclimated to heat therapy.
13:15 Transient increases in interleukin 6 are favorable. There is also a transient increase in interleukin 6 with heat therapy.
14:15 Interleukin 10 affects your T-regulatory cells, which help to increase tolerance within your immune system.
16:10 Sauna therapy improves sleep and heartrate variability.
17:30 Sauna bathing enhances the excretion of cadmium, lead and other heavy metals in the sweat.
18:00 You also release beneficial minerals in sweat: magnesium, zinc and sodium.
19:15 Sauna use can negatively impact sperm motility.

Scientists published a new study finding Berberine HCl supports blood sugar and metabolic health by acting synergistically with Bifidobacterium probiotics and possibly fermented foods. We unpack the details and discuss best practices with Berberine HCl dosing for fasting and beyond.

Link to show notes: https://bit.ly/3A69jnR

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Time Stamps

0:12 Synergism with Berberine HCl & Probiotics

0:40 Ferments and Probiotics

1:38 New Berberine Study and Probiotics

2:19 Study Details

3:11 Dose of Berberine

3:29 Berberine and Exercise

4:21 Berberine and Probiotics

6:19 Using Berberine to kick-start fasting

6:48 Berberine and the gut, absorption

7:00 How natural compounds impact health via the gut

A fascinating new study found correlations with NK Cell activity, vitamin D status and exercise habits. Since NK cells are a vitally important first-line defense against pathogens, these findings have timely, real-world implications.

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Time Stamps:

0:00 Intro
01:15 Your adaptive immune system provides immunologic memory.
01:40 Natural killer cells are part of your innate immune system, which has no memory and provides an all or nothing response.
01:50 Increased expression of innate immune system activation is found with obesity, insulin resistance, hypertension, and other chronic inflammatory diseases.
02:55 Overweight individuals tend to have a higher viral load.
03:10 Natural killer cells deal with pathogens, bacteria, and viruses and cytokines released by natural killer cells, help to signal your adaptive immune system.
04:00 Natural killer cells are important in preventing cancer.
04:15 Vitamin D and exercise are major determinants of natural killer cell activity.
04:40 Age, gender, vitamin D and exercise are associated with immune function determined by natural killer cell activity.
04:45 Age was a determining factor for low natural killer cell activity in men, but not women.
05:10 Sufficient levels of vitamin D reduced risk of low natural killer cell activity in men.
05:30 Exercise reduced risk of low natural killer cells in women and in both men and women over the age of 60.
05:45 A natural killer cell assay is not commercially available here in the US.
07:30 Decreased natural killer cell function in immunologically normal elderly is associated with increased risk for severe infections and mortality in general.
07:40 Natural killer cells may play a critical role in the early immune response.
08:20 An exhausted innate immune system can become depleted with a severe infection.
10:20 Medium to high intensity exercise decreased the risk for very low natural killer cell activity in women.
11:50 The vitamin D level sweet spot appears to be between 40 and 60 nanograms/ml.
13:25 Low natural killer cell activity in women did not seem be impacted by age as much as with men.
13:55 The size of your thymus gland and the amount of T cells that you produce decline (immunosenescence) as you age. Natural killer cells may compensate for this.
14:40 Over-exercise is associated with greater odds of low natural killer cell activity.
15:30 Vitamin D deficiency and insufficiency were associated with increased susceptibility to COVID-19
17:00 Immune system assays are expensive. You can triangulate looking at things like white blood cell count, C-reactive protein.
20:45 Each 1 unit increase in BMI, reflected a 12% increase in the risk for severe COVID-19.

Cold exposure has many health (metabolic and immune) benefits. We catch up with Adrianne and Jason of Morozko Forge to discuss the many health benefits linked with cold therapy.

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Link to Video, Notes and Resources:

Key Time Stamps: https://bit.ly/2YwOkwK

0:00 Intro
0:20 Acclimating to cold
2:08 Vitamin D Levels Decline in the Fall
3:00 Cold plunge and metabolic health
2:53 Cold and Circadian Rhythm
3:54 The Best Plunge
4:00 DIY Stock tank
4:19 Why the Morozko Forge
4:58 The Shivering response
5:30 Starting with cold showers
5:58 Fat loss and cold exposure
21:30 How Morozko Forge Started
24:17 Benefits of Hormetic Stress
30:20 How long to plunge
34:00 the power of cold
37:00 Best time to plunge
31:50 Cold and the Brain
47:27 Using cold to enhance circulation
52:16 How Adrienne used cold exposure to heal her autoimmune conditions
60:00 Depression and cold exposure
1:03:00 Keeping your plunge cold and clean
1:08:00 Shivering with the cold

People often say, “kids are resilient.” However, scientists find children gained 23.9% more fat as a result of school closures in 2020. We also discuss a new paper suggesting poor metabolic health may be to blame for emergent viral variants and more. 

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Time Stamps:

0:00 Kids body fat surged during the pandemic
2:25 Vitamin D Health Benefits
2:57 Obesity and Recidivism
3:41 Why aren’t parents concerned?
4:00 Kids and Mortality from the virus
4:40 Kids and metabolic health
5:43 Obesity and the virus in adults
6:19 Stay home order caused weight gain
7:45 Why Obesity is a problem
9:10 Obesity environment and virulent virus strains
10:20 Viral load and obesity
12:18 Rates of Obesity in Kids skyrockets during pandemic
18:39 Response to Obesity Crisis is insufficient
20:20 Infection course in kids and co-morbidities
22:12 Diabetes Prevalence in kids is up 95%

We review top news this week from outbreaks in Israel, new findings about transmission dynamics in vaccinated subjects and the media’s response to Joe Rogan crediting Ivermectin as part of his protocol in successfully overcoming COVID in just three days.

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