The consensus in the medical community about the importance of low-density lipoprotein cholesterol (LDL-C) reduction is finally shifting. Ample research shows that elevated triglycerides and triglyceride-related lipoproteins are more problematic than LDL-C when it comes to the risk of heart and metabolic disease.

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Enroll in the Blood Work MasterClass Live, our next call is Tuesday August 2nd, 2022: https://bit.ly/blood-work-masterclass

Link to Video and Research: 

Time Stamps: bit.ly/3JjJTbH

0:45 Triglyceride-rich lipoprotein is a hallmark of diabetic dyslipidemia. It cannot be controlled by statins. 
4:50 Remnant cholesterol is independently associated with the onset of diabetes. 
5:33 Remnant lipoproteins are a consequence of lipid absorption from the GI tract. 
6:50 Apo-B is on the extra cellular surface of atherogenic vLDL, IDL, LDL, and remnant lipoprotein. 
7:40 HDL have the Apo-A1 protein on the extra-cellular surface. 
8:35 Test your Apo-B to Apo-A1 ratio and your vLDL, LDL and remnant lipoprotein assessment. 
9:15 IDL and vLDL are enriched in triglycerides and cholesterol and drive inflammatory processes.
9:45 Statins are anti-inflammatory. 
10:45 Remnant lipoproteins drive metabolic disease by increasing ectopic lipid deposition.  
11:35 Remnant lipoproteins induce endothelial dysfunction.
12:00 Clotting cascades can be driven by remnant lipoproteins. 
13:35 Remnant lipoproteins can penetrate the arterial wall and become trapped and oxidized, creating plaque.
15:00 Remnant triglyceride rich lipoproteins are more atherogenic than LDL cholesterol.
15:50 Dietary fat composition can render lipoproteins more oxidizable. 
17:00 Request the labs listed on page 1 of the Bloodwork Cheat Sheet. Do fasted labs then non-fasted lipid levels. 
18:15 Lipid Load Test: if your blood triglycerides are more than 220 nanograms/ml, you have difficulty processing fats in the post meal window.
18:55 Lose weight, especially around the abdomen. 
19:35 Eat a low carb diet.
20:05 Exercise regularly, both resistance training and aerobic exercise.
20:25 Statins lower triglycerides 20 to 30%. They also induce insulin resistance, which increases triglycerides.
20:55 Omega 3 fats reduce triglycerides. Test your omega 3s.
23:05 Optimal fasting triglycerides are around 60 and 70. Postprandial triglycerides should be less than 180.

Muscle quality is linked with higher odds of fat gain, poor metabolic health, heart disease and chronic disease. In today’s show we discuss more about this emerging science and ways to support muscle health and quality. 

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The next Blood Work MasterClass starts Tuesday July 19th, 2022: This two-part live webinar and video series will teach you about patterns and trends in your blood work to help you optimize your health and lifespan.
Follow this link to RSVP: https://courses.highintensityhealth.com/store/hgwDdo2p

Link to video and images: https://bit.ly/muscle-quality

Time Stamps:

0:15 Poor muscle quality increases the probability of poor metabolic health, which increases the possibility of cancer, dementia, Alzheimer’s, heart disease, and autoimmunity.
0:45 Low muscle quality increases your odds of dying prematurely. 
4:30 Differences in mid-life leisure can positively reduce the risk of impaired mobility in your older age.
6:20 Fat can accumulate within and outside the muscle, leading to functional decline and muscle quality.
9:42 Ageing is associated with a decline in muscle mass and muscle strength. This starts in your 30s and 40s. 
9:55 Muscle loss per year from .4% to 2.6% per year.  
10:22 Strength loss per year 1 to 3% per year. Decline in muscle power is even greater.
10:55 Doing resistance training to failure a few days per week helps to preserve fast twitch muscle fibers that generate force and strength.
12:10 Consider taking a power lifting class so you can understand how to build strength.
13:50 Fast twitch muscle fibers (type 2b fibers) are recruited during high intensity activity.
14:05 Type 1 muscle fibers are recruited during low intensity activity. 
14:25 Be explosive in your training. Your last rep should be challenging.
14:45 The neuronal aspect of your muscle, high force motor units, becomes dysregulated first. 
15:35 The intermuscular (between muscles) and intramuscular (within muscle) fat accumulation underpins poor muscle quality and causes insulin resistance within the muscle. 
17:20 Muscle architecture improvements are possible with just 4 to 5 weeks of regular resistance training. This precedes changes in muscle size.

New study finds just 6% of Adults under 65 and only 0.4% of those over 65 have optimal cardiometabolic health, putting them at increased risk for infections.

Enroll in the Blood Work MasterClass Live: https://bit.ly/blood-work-masterclass

This new Electrolyte + Creatine Combo can help you crush your next workout: https://bit.ly/electrolyte-stix 
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Arena, R., Pronk, N. P., Laddu, D., Whitsel, L. P., Sallis, J. F., Lavie, C. J., & Network, H.-P. (2022). Mapping One Million COVID-19 Deaths and Unhealthy Lifestyle Behaviors in the United States: Recognizing the Syndemic Pattern and Taking Action. The American Journal of Medicine, 1–22. http://doi.org/10.1016/j.amjmed.2022.06.006

O’Hearn, M., et al. (2022). Trends and Disparities in Cardiometabolic Health Among U.S. Adults, 1999-2018. Journal of the American College of Cardiology, 80(2), 138–151. http://doi.org/10.1016/j.jacc.2022.04.046

Ducrot, P. (2022). Severe hospital events following symptomatic infection with Sars-CoV-2 Omicron and Delta variants in France, December 2021 – January 2022: a retrospective, population-based, matched cohort study, 1–13. http://doi.org/10.1101/2022.02.02.22269952

Polycystic ovary syndrome (PCOS) is a common condition impacting roughly one in four women of reproductive age. , In this show we discuss natural ways to reverse the underlying factors driving PCOS. 

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Links to Studies, Images and the Video Version: https://bit.ly/3nMt9QJ

Time Stamps

00:04 PCOS (polycystic ovarian syndrome) is about 1 in 5 of women of childbearing age.

00:26 The root cause of PCOS is poor metabolic health.

01:54 Ovaries hyper secrete androgens that are linked with challenges within the ovaries and the formation of water-forming cysts.

02:39 Hormonal birth control is frequently prescribed to increase sex hormone binding globulin and neutralize the elevated androgens.

04:04 Some cytochrome P450 enzymes are involved in the formation of steroid-like hormones, like testosterone.

05:04 Insulin and IGF-1 increase the activity of a cytochrome P450 enzyme called CYP17A1, which then increases testosterone, dihydrotestosterone, and DHEA within the ovaries.

06:36 Excessive levels of androgens cause hair loss, infertility, lack of ovulation, and cause the formation of water forming cysts within the ovaries.

08:24 Autoimmunity often co-occurs with PCOS.

08:44 Deliberate cold exposure helps metabolic health by stimulating brown and beige fat cells.

09:54 Metabolic health increases the activity of enzymes that create hormones. It does the inverse in men and women.

10:04 Men’s poor metabolic health drives the formation of extra estrogen.

10:14 Women’s poor metabolic health drives the formation of extra testosterone.

12:44 97% of obese women have PCOS. 65% of non-obese women have PCOS.

13:14 Fat cells secrete hormones, called adipocytokines. One of these is leptin.

13:54 Leptin decreases activity of T-regulatory cells that help to prevent autoimmunity.

16:04 Belly fat cells convert androgens into estrogens. This is impacted by insulin.

18:14 Nutrition and exercise are fundamental ways to address poor metabolic health.

18:24 A ketogenic or low carb diet is helpful because it manages blood sugar and insulin, and ketones have immune signaling properties.

19:24 Intermittent fasting can support glycemic variability and improve insulin sensitivity.

19:46 Time restricted feeding with a 16 or 18 hour fast is also helpful for longevity, burning fat, and supporting metabolic health.

20:14 Poor sleep exacerbates insulin resistance. Tape your mouth shut when you sleep.

21:24 Resistance training decreases androgens in women with PCOS. All exercise supports underlying metabolic dysfunction.

22:24 Magnesium is helpful for supporting insulin sensitivity.

23:15 Myo-inositol and inositol makes ovaries more sensitive to insulin, preventing the increase in androgens.

24:04 Vitamin D is involved in blood sugar regulation, immune health, and sleep quality.

24:19 Gut health is important to metabolic health. Eat real food and ferments.

24:54 Berberine hydrochloride, 500 mg 1 to 3 times per day, is a natural Metformin.

Studies Mentioned

Witchel, S. F., & Plant, T. M. (2020). Intertwined reproductive endocrinology: Puberty and polycystic ovary syndrome. Current Opinion in Endocrine and Metabolic Research, 14, 127–136. http://doi.org/10.1016/j.coemr.2020.07.004

Stefanaki, C., Bacopoulou, F., Kandaraki, E., Boschiero, D., & Diamandi-Kandarakis, E. (2019). Lean Women on Metformin and Oral Contraceptives for Polycystic Ovary Syndrome Demonstrate a Dehydrated Osteosarcopenic Phenotype: A Pilot Study. Nutrients, 11(9), 2055. http://doi.org/10.3390/nu11092055
Moghetti, P., & Tosi, F. (2020). Insulin resistance and PCOS: chicken or egg? Journal of Endocrinological Investigation, 44(2), 233–244. http://doi.org/10.1007/s40618-020-01351-0

Scarfò, G., Daniele, S., Fusi, J., Gesi, M., Martini, C., Franzoni, F., et al. (2022). Metabolic and Molecular Mechanisms of Diet and Physical Exercise in the Management of Polycystic Ovarian Syndrome. Biomedicines, 10(6), 1305. http://doi.org/10.3390/biomedicines10061305

Witchel, S. F., & Plant, T. M. (2020). Intertwined reproductive endocrinology: Puberty and polycystic ovary syndrome. Current Opinion in Endocrine and Metabolic Research, 14, 127–136. http://doi.org/10.1016/j.coemr.2020.07.004

Optimal management of polycystic ovary syndrome in adolescence. (2015). Optimal management of polycystic ovary syndrome in adolescence, 1–8. http://doi.org/10.1136/archdischild-2014-306471&domain=pdf&date_stamp=2015-06-22

Dr. Elly Michelle discusses how scaling back on the cardio, prioritizing weight lifting and healthier whole foods can improve body composition, hormonal health and fertility.

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Link to Video & Detailed Show Notes: https://bit.ly/3P7rqRp

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

0:00 Intro
2:00 Dieting impacts hormones.
2:20 Under fueling and over training is a huge stress to metabolic function and can cause hypothalamic amenorrhea. 
5:15 Low thyroid hormones may also be a result of chronic dieting and over exercising. 
7:48 Birth control pills suppress ovulation by shutting off the brain’s communication with the ovaries. 
9:48 Hormones are key your overall wellbeing and health. 
11:50 You need energy and the right nutrients to work through hypothalamic amenorrhea. 
12:20 Patients on plant-based or plant-forward diets are often low in nutrients essential for hormone function and detoxification. 
14:15 B vitamins are important for fertility, hormones, detoxification, brain function and energy. 
18:45 The best way to improve health is to focus on building muscle mass.
21:30 Women need to prioritize muscle, especially in the legs. You can’t build muscle if you are under eating. 
23:30 Carbs are anti-stress. When you have muscle, you can better control glucose/insulin.
25:10 The days post training are repair and muscle building days. Dr. Elly fuels recovery days as well as training days.
30:45 A restrictive diet may not be beneficial for women dealing with health issues.
35:00 We should be focusing on body composition and not BMI. 
36:40 You lose your fast twitch fibers in your muscles as you age. 
37:00 It is harder to build muscle as we get older. 
37:30 If a woman over the age of 65 falls, there is a 50% chance that she will be able to walk again. 
39:10 Estrogen is anabolic and protects your bones. 
40:00 Oral contraceptives impede body composition change from strength training. 
53:26 Elly created a Fueled and Feminine Metabolism Methodology. 
56:40 Breast implant illness is an inflammatory response with a wide variety of symptoms.

New research finds exercise offers many of the same health benefits linked with intermittent and prolonged fasting. Here’s why you may want to consider backed off on fasting and focus on these types of exercises, instead.  

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Time Stamps

01:45 Fasting protocols are used to improve aspects of health.

02:30 There are downsides to fasting. In some circumstances, it can increase protein catabolism and mess with hormones.

04:10 Prolonged fasting is for people who are sedentary.

RELATED: Check out the Autophagy Enhance MasterClass:

05:40 Exercising fasted does not lead to a good workout.

08:45 Prolonged fasting accelerates muscle loss.

09:15 Muscle Quality Index: muscle quality is linked to prevention of age-related diseases.

11:57 Exercise accelerates the same mechanisms that increase with fasting.

13:00 In a prolonged fast, you deplete liver and muscle glycogen, dropping your blood glucose.

13:50 Resistance training paired with time restricted feeding is the best of both worlds.

16:10 Mike feels better and is getting stronger now that he has backed off on his fasting frequency, intensity, and duration.

18:00 Ketones (BHB) help prevent muscle catabolism.

19:00 If you are insulin resistant and you lack the transport mechanisms to deliver ketone bodies into your muscles, your body will try to make glucose out of the amino acids in muscle.

21:25 Your ancestors ate heartily in summer when food was abundant and fasted in winter when food is scarce.

22:25 For body composition, stop eating at least 3 hours before your desired bedtime.

23:40 The minimum effective amount of fasting is 12 – 14 hours.

Related: The Ideal Feeding Window for Sleep and Healthy Body Composition

27:35 If something isn’t working for you, it is time to change it up.

29:25 Exercise induces autophagy with greater intensity and more quickly than fasting.

35:11 Exercise at the same time every day.

38:15 Multiple resistance training sessions during the day can be as effective as all at once.