This is short clip from a recent Exercise is Medicine talk giving at the Loop Summit in Bogota, Colombia. 

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Link to the video and related articles: 

A new analysis finds little to no association with saturated fat consumption and increased risk for cardiovascular disease. 

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Link to video, images: https://youtu.be/NpxOEGXX_DM

Links to research: https://bit.ly/3dC3kRQ

Aging is linked with changes in your metabolism and carbohydrate tolerance, here’s the must-know details.

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Links to studies and videos mentioned: https://bit.ly/3C2aYhR
 

Shou, J., Chen, P.-J., & Xiao, W.-H. (2020). Mechanism of increased risk of insulin resistance in aging skeletal muscle. Diabetology & Metabolic Syndrome, 1–10.

Episode Time Stamps:

0:00 Your ability to process and tolerate carbohydrates declines with age.

0:40 Aging is linked with a decline in skeletal muscle insulin sensitivity.

1:45 Insulin resistance prevalence for those ages 40 to 59 is 40% to 60% and ages 20 to 39 is 20%. Over the age of 75, prevalence is over 75%.

2:35 Autophagy declines with age. There is a reduction in quantity and quality of mitochondria within the muscle, reduced insulin sensitivity and an increase in background inflammation.

03:20 Exercise increases mitophagy, the recycling of mitochondria.

4:45 Loss of fast twitch muscle fibers, associated with ageing, is associated with declines in insulin sensitivity and an increase in inflammation.

5:25 Over age 40, there is an 8% loss of muscle per decade. By age 70, your muscles are 30% smaller than age 20.

5:55 Loss of type 2 fibers causes a loss of strength.

6:20 Strength loss is 25 to 40% per decade after the age of 40. Muscle size lost is about 10% per decade over 40.

6:55 Exercise to improve metabolic health.

7:50 Do explosive, high intensity movements and compound multi muscle movements.

9:40 Periodically, focus on strength, speed, and concentric movement to prevent the preferential loss of type 2 fibers.

13:25 Exercise reduces blood pressure and increases autophagy and mitophagy.

Dr. Peter Attia suggests we forget expensive NAD supplements and nutrition fads and focus instead on exercise as the primary tool to support longevity.

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Link to Video and References: https://bit.ly/dr-attias-rule

Time Stamps: 

01:39 Exercise has a huge impact upon disease and death from all causes and overall, all-cause mortality.

02:34 Attia’s Rule: Don’t quibble about nutrition or supplementation until you dial in your exercise/strength.

05:05 Exercise is a drug. Muscle is an organ that releases hormones.

06:20 Exercise impacts many psychiatric and neurologic diseases: schizophrenia, stress, anxiety, and depression, as well as dementia, Parkinson’s and MS.

08:45 Stimulated muscle releases peptides, and hormone-like mediators called exerkines or myokines.

10:05 Resistance training causes muscle to release an extra-cellular vesical that tells fat cells to release stored energy to be burned as fuel during exercise.

12:40 Ageing individuals with low muscle mass have a 200% increase in all-cause mortality compared to those with high muscle mass.

13:00 Low strength is a 250% greater risk of all-cause mortality, over high strength.

14:00 Prioritize strength. Get stronger.

15:10 Strength reduces rapidly with ageing, even faster than age-related muscle loss.

Anthony Jay, PhD discusses ways to minimize your exposure to common chemicals that are harming your hormones and health.

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Video Version of the Episode: https://bit.ly/3LamZ7y

Episode Time Stamps:
 

02:20 Average total male testosterone now is 250.In the 1980s the average male had 500 total testosterone. That average drops about a percentage point every year. In the 1990s it was about 400. In the early 2000s it was about 300.

02:55 Paleo ancestors had an average total testosterone of 1500.

03:05 Breast cancer rates have risen 250% in the past 20 to 30 years.

03:25 Fake estrogen chemicals mess with estrogen and progesterone ratios and block testosterone from binding to the receptor. They lower your total testosterone and free testosterone.

05:04 If the recycle symbol on the bottom of your bottle is 7, there is bisphenol (probably BPS), even if it says BPA free. BPS is worse than BPA.

05:55 Find and address the root cause of decreasing testosterone.

07:15 Phthalates leach into your water. Filter your drinking water. Don’t store water in plastic. Use glass or stainless steel. Water in your house is transported through plastic pipes. Dr. Jay likes the water filters mounted on the spigot of the kitchen sink. Water from a plastic pitcher filter can be stored in a glass pitcher.

08:20 Activated charcoal (carbon) is the key to removing estrogen chemicals.

09:05 Chicken is full of phthalates from injected preservatives.

10:15 Plastic containers leach into liquids, especially if it is heated or at room temperature.

10:55 The black plastic on TV dinners is from recycled electrical cords and other gear.

11:58 Low testosterone is linked to poor metabolic health, cardiovascular disease, and depression.

12:15 Doctors are trained as pharmaceutical reps. There is no incentive to fix the root cause.

14:40 Testosterone protects your arteries against plaque, protects your brain against Alzheimer’s, and protects your metabolism through blood sugar regulation.

15:10 The medical/pharmaceutical system is a money driven machine. It does not optimize for you health. It is optimized for selling more drugs.

15:35 Testosterone is an action hormone for both men and women. It is motivating and improves sex drive. Estrogen in the brain can increase aggressive behavior.

16:45 Natural estrogen protects against Alzheimer’s, heart attacks and depression. By decreasing natural estrogen in women, and add fake estrogen chemicals, you make the women more masculine.

17:33 Atrazine exposure creates male feminization. Atrazine is the second most used herbicide, after glyphosate, in the North America. It is illegal in Europe. A male frog sitting in water with 200 ng/dL of atrazine turns the male frog into a female frog. US safety limit for atrazine in drinking water is 3,000 ng/dL.

19:00 Oxybenzone in sunscreen is an estrogen endocrine disruptor. Seven days after one application of sunscreen brought blood levels of oxybenzone above government adult safety limits.

19:40 The “new car smell” is often oxybenzone. It perverts your brain into thinking it is attractive.

20:20 No one is studying the additive effect, bioaccumulation, or long-term impacts of fake hormones.

21:00 Fake estrogens influence the way cells behave, but it does not kill the cell. That means that it is not toxic. Adding BPA to cells in a dish does not kill them because the cells think it is more estrogen. When your cells are placed in a plastic research dish, 80% of them die from the plastic. The remaining ones are robust, and those are the ones studied.

22:40 If you see the word “fragrance” on a label, don’t buy it.

23:00 China has stricter regulations on parabens and phthalates than the US to circumvent the feminization of males.

24:35 Use the sauna. Sweat out your chemical exposures.

25:05 Gender dysphoria may be linked to chemical exposures.

27:10 Polar bears in northern Alaska have parabens and phthalates in their bodies.  These chemicals can cause them to become infertile.

28:05 Children with high levels of urine BPA have high rates of depression.

28:30 There are two estrogen receptors and one testosterone receptor, an androgen receptor. Women have 3 main estrogens: estrone, estriol, and estradiol. The alpha estrogen receptor is important for sexual development in the womb. After the womb, the alpha receptor should not be activated.

29:10 Alpha estrogen receptor is linked to breast cancer and prostate cancer. Prostate cancer is not a testosterone problem. It is an alpha estrogen receptor problem.

29:20 Beta estrogen receptor (ESR2) is protective against breast cancer, prostate cancer, Alzheimer’s and heart disease. It should be activated throughout your life, for both men and women.

29:54 Fake estrogens activate the alpha estrogen receptor, which shuts off the beta receptor.

30:20 Soy is a risk. It acts like estrogen. Soy activates both the alpha and beta estrogen receptors. Some people have a higher risk of breast cancer from soy because they have more estrogen alpha receptors.

32:10 Lignins in flax are good for you if your gut bacteria can break them down. If they don’t, lignins activate the alpha receptor.

32:20 Soy and flax have 100,000 units of estrogen. Other plant foods have under 1,000 units of estrogen. Fermented soy (tempeh, miso and fermented soy sauce) is under 100 units of estrogen.

34:30 Estrogen chemicals likely trigger early menopause and early puberty for girls. If you want to give mice and rats PCOS, give them estrogen chemicals.

37:50 Estrogen chemicals are released in sweat. Shower it off immediately. Our fat tissue stores estrogen chemicals.  Rats given low dose atrazine got fat.

There’s a lot of controversy around protein (red meat), IGF-1 and cancer. In this episode we review the most recent science surrounding protein intake, IGF-1, cancer and mortality. 

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Link to study, video and images: https://bit.ly/protein-IGF-1

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

0:00 Intro
0:20 IGF-1 is insulin-like growth factor 1. 
0:45 The paper states that low protein intake is associated with a major reduction in IGF1, cancer and overall mortality in ages 65 and younger. 
1:43 The data set for the study is small, making relative risk appear to be worse.
2:20 Low levels of IGF-1 are as bad as having chronically elevated levels of IGF-1. 
3:00 IGF-1 increases as much as 20-fold during exercise. 
8:15 IGF-1 is increases are triggered by the brain. 
8:45 If testing IGF-1, you may also want to test the relationship with binding protein. 
10:50 Low levels of IGF-1 correlate with chronic disease. 
12:30 IGF-1 is neuroprotective, through repair processes and preventing chronic neuroinflammatory processes. 
12:56 IGF-1 mediates the expression and release of the protective molecule, nitric oxide.  
 14:30 Your protein intake should match your activity levels. 
15:20 Make exercise the foundation of your life.