Afleveringen
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A new study finds insulin resistance and reduced glucose uptake in the heart is linked with early-onset atherosclerosis and heart issues.
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Research Mentioned:
Devesa, A. et al. Cardiac Insulin Resistance in Subjects With Metabolic Syndrome Traits and Early Subclinical Atherosclerosis. Diabetes Care 46, 2050–2057 (2023).
Time Stamps:
00:00 FDG = Fluorodeoxyglucose
00:30 Reduced glucose uptake in the heart is tethered to atherosclerosis.
01:20 LDL levels are not strongly associated with poor outcomes.
02:00 Your heart becomes insulin resistant.
03:05 Those with no glucose uptake in the heart had higher fasting glucose.
03:45 Those with more cardiovascular risk factors had lower LDL.
04:35 The heart can generate energy from fatty acids, carbs, and ketones.
05:00 Cardiac abnormalities are associated with metabolic syndrome.
07:00 Insulin resistance changes muscle and heart muscle.
09:16 Insulin resistance is associated with a progressive decrease of myocardial FDG uptake.
09:50 Cardiovascular risk increases with the decline of FDG uptake.
11:30 Your heart loses the ability to pump blood effectively as it loses ability to utilize different energy substrates.
12:40 Support your heart by supporting your metabolism.
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New studies show sedentary individuals don't experience significant increases in fat oxidation with acute exercise, but those who maintain higher step counts exhibit notable health improvements, including reduced triglycerides and blood lactate levels.
With an optimal step count of 8600 steps per day, the episode highlights the serious health risks associated with chronic inactivity.
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Key Takeaways:
00:00 If you are sedentary, it is hard to burn fat during exercise.
01:10 Move throughout the day.
02:05 Exercise inactivity is the 4th leading cause of death.
03:30 If you are sedentary, an acute round of exercise does not increase fat oxidation.
04:30 Triglycerides were lower by 27% in the high step count group.
09:20 Blood lactate is reduced by 11% in the high step count group.
10:00 Fat oxidation increases with the higher step count.
11:10 Optimal step count is 8600/day or more.
12:00 Atherosclerosis is impacted by chronic inactivity.
12:45 Brain health is impacted by chronic inactivity.
13:00 Intermittent exercise does not mitigate chronic inactivity.
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Zijn er afleveringen die ontbreken?
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A 22-year follow-up study involving 177,000 individuals reveals that low LDL cholesterol is associated with higher cardiovascular-specific mortality.
The authors of this study write, "...the lowest risk for long-term mortality appears to exist in the wide LDL-C range of 100–189 mg/dL, which is much higher than current recommendations."
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Links to Research & Video: https://bit.ly/4asJ4t3Key Takeaways:
0:00 Intro
0:04 22 Year Study
0:22 Study Title
0:52 Study Findings
1:52 Probability of survival
2:12 Counterintuitive Findings
3:42 High LDL and odds of death
3:59 U-Shaped Curve
5:50 Metabolic Health
6:34 Study of 177,000 people
8:09 Lowest risk of mortality
9:17 Watch this!
11:01 Lipid paradox -
Younger generations are facing higher cancer risk due to accelerated biologic aging, new study finds.
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Key Timestamps:
0:00 Intro
0:07 The rise in cancer
1:13 Cancer and Biologic aging
1:47 High profile cancer case in young people
2:12 Biomarkers that predict cancer
2:49 Berberine for food cravings
3:49 New Study
5:02 Low Albumin
6:00 Creatinine
7:04 Glucose
8:16 MCV and MCH
8:50 Inflammation and high WBC
11:11 Preventing cancer
12:30 Metabolic Health
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Holly Hines, a renowned fitness model, defies age stereotypes by showcasing her journey of losing fat and building muscle after turning 40 with nutrition and lifestyle change.
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Time Stamps:
09:00 A varied whole food approach to fitness contest dieting is gaining traction.
12:20 Weight loss is best addressed with quality nutrition and appropriate digestion. Prioritize quality protein. You need to fuel your workout. Sleep, rest, proper hydration, and recovery are also needed.
16:30 Holly consumes 1.25 grams per pound of protein in the building phase. General protein recommendations were 1 gram of protein for 1 pound of ideal body weight. In the cutting phase of caloric restriction, protein becomes even more important.
19:00 Holly has increased her fiber intake (with minimal lectins). It has changed her digestion. Basil seeds have twice the fiber, iron, and potassium as chia seeds and no lectins.
26:30 Holly’s carb consumption is dependent upon the exercise she is doing. In prep phase, Holly eats Japanese sweet potatoes and has no digestive issues with it. She eats plantains.
30:00 Holly’s breakfast is always protein and fat, eating no carbs at breakfast.
31:00 Holly trains in the afternoon after eating. She does a 14 to 18 hour fast daily.
34:15 Holly trains lower body 3 times per week. She trains heavy with longer rests for 2 hours on Saturdays. Time under tension, tempo work, and progressive overload are her focus.
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37:44 Walking lunges and Bulgarian split squats work well for those with long femurs. You don’t need to be a barbell back squatter. Embrace your anatomy.
39:14 Pendulum squat is called the great equalizer. It builds your quads and does not affect the lumbar spine.
42:34 Reps are all contextual to your goals. Your last few reps should be a struggle.
43:34 Many women hold back to avoid over-developing the upper body.
45:24 In a caloric deficit, you can’t gain much muscle. You can’t build something from nothing. You need to eat and gain weight, muscle, and body fat.
53:09 A regular menstrual cycle is a vital sign. Work with a qualified practitioner to help you optimize your hormones.
53:34 Bioidentical hormone replacement therapy helped Holly balance her hormones, thus improve her energy levels, sleep, libido, and ability to train hard consistently.
56:44 Women need testosterone and men need estrogen. DHEA has an anti-cortisol effect and is a precursor to testosterone and estrogen. 10 mg for decade of life dosage for men. 75% less for women.
01:06:29 Holly eats 3 to 4 times a day, prioritizing protein and fat and compressing it into a 6 to 8 hour eating window.
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Arthritis isn't just about wear and tear of the joints; it's now being seen as a metabolic disease, affecting more than just where it hurts. Treating it effectively means considering both joint health and as well as blood sugar and metabolic health.
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Research:
Mobasheri, A. et al. The role of metabolism in the pathogenesis of osteoarthritis. Nat. Rev. Rheumatol.13, 302–311 (2017).
Kong, H., Wang, X.-Q. & Zhang, X.-A. Exercise for Osteoarthritis: A Literature Review of Pathology and Mechanism. Front. Aging Neurosci. 14, 854026 (2022).
Show Notes:
00:00 Osteoarthritis has metabolic origins.00:30 Exercise and a low carb diet support joint health.
02:20 Exercise more, if you have arthritis.
03:50 Inflammation and body weight are involved in the breakdown of joints.
05:00 Leptin, released from fat tissue, triggers chronic inflammation.
07:05 Glucose and insulin parallel with leptin levels.
08:45 Compress your feeding window.
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Scientists explored how dietary patterns impacted a number of brain health areas in 184,000 people, including: mood, cognitive function, and brain structure measured using MRI.
They found individuals who preferred a vegetarian diet (lower protein diet) and diets high in sugary beverages and snacks had the worst mental and cognitive health scores.
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Time Stamps:
0:00 Intro
0:20 Foods impact the health of your brain
0:50 Vegans have higher scores of anxiety, depression, and mental health issues
1:10 Processed meats and sugars have poorer cognitive health and higher levels of anxiety and depression
2:24 Whole foods style diet is linked with better cognitive health
3:39 Berberine for metabolic health
5:34 Protein enhances executive function and working memory
6:00 Unhealthy diets and anxiety, depression
6:53 Food categories in this study
7:37 Sugar sweetened beverages
8:00 Diet impacts brain structure
8:55 Structure equals function
9:56 Diet impacts the structure and function of your brain
11:25 Vegetarian diets and mental health -
Dr. Amy West, a Sports Medicine Physiatrist, is at the forefront of a paradigm shift in understanding the root causes of joint pain, tendon issues, and other musculoskeletal problems.
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Show Notes:
02:00 CrossFit trains all three energy pathways: glycolytic, anaerobic, and aerobic. It is based on
function. Physiatry and CrossFit focus on function and living better.
08:00 Metabolic health impacts recovery, injury propensity, pain levels and physical function. Leptin
worsens osteoarthritis and pain issues.
12:15 Osteoarthritis is from the dysfunction of chondrocytes within the joint from inflammation and
fragility of cartilage within the joint. Metabolic disease causes a downward spiral. There is more
inflammation and more cartilage damage and more boney hypertrophy.
14:00 Trigger finger is often a first sign of metabolic disease. Tendons are also impacted by the
inflammation of metabolic disease. Healing process is impacted by the chronic inflammation of
metabolic disease.
14:54 Bone and bone density are impacted inflammation. This can appear as stress fractures. Treat the
fracture and the reason why.
17:00 Hemoglobin A1C is a marker of overall glycation in the body. Non-painful things become painful
with increased glycation.
17:30 The burden of age-related changes is dependent upon your metabolic state and physical
wellbeing. 96% of American adults have some sort of metabolic dysfunction, making them predisposed
to accelerated aging and physical decline.
23:00 Time is a major reason for not exercising. Short 20-minute bouts of more intense exercise are
easier to fit in and you get the same metabolic benefits in a shorter time.
23:40 Functional movement training increases strength and supports life functions. It uses multiple
joints and practices coordination.
24:30 Heavy resistance training induces the benefits of bone density and muscle integrity.
24:45 Osteosarcopenic obesity: as you gain weight, you lose muscle mass and bone.
26:00 Weakened tendons, tendonitis, and fibrosis are often a result of chronic inflammation from
metabolic dysfunction like diabetes. Arthritis is the leading cause of disability in the US.
27:25 Cortisone is a potent anti-inflammatory that brings short-term pain relief. It can raise blood sugar.
Repeated cortisone injections can further degrade cartilage, worsening arthritis. You can build up a
tolerance to it.
29:00 Hormones affect joint pain. Menopausal decreased estrogen levels correlate to increased joint
pain.
29:40 Turmeric, omega 3s, vitamin D anti-inflammatory effects can be effective in a person with a small
amount of inflammation.
31:00 PRP can be beneficial in the right patient with mild arthritis or chronic tendinopathy. It is only as
good as whatever is attached to it. PRP efficacy depends upon your metabolic health.
34:10 Athletes have more muscle mass around the joints making the joint more functional and eases
the load bearing on the joint. Muscle secretes myokines, which affect pain perception.
34:50 Chronic inflammation from metabolic disease around your joints can affect levels of inflammation
and how the inflammation is received by your brain. It can affect brain serotonin signaling.
36:00 Low carb diets produce less leptin signaling which reduces pain and inflammation signaling.
39:50 Dr. West prioritizes protein. Traditional medicine protein recommendations are just enough to
keep you alive. Protein helps with satiety and powers workout gains.
41:25 Animal protein, over plant protein, can help you feel stronger. It is challenging to get enough
plant protein without eating a lot of carbs. Chronic vegan/vegetarian dieting can cause collagen and
bone breakdown.
50:30 Eccentric loading of the Achilles tendon can help build capacity and be more effective than
chronic stretching. Tight hamstrings can be addressed with hip extension, pelvic tilting, and hip
adduction.
55:25 There can be some risk to doing isolated heavy bicep work. You can develop bicep tendonitis.
Over time, it can result in rupture of the bicep tendon.
58:36 Shoulder: Drill down on technique before adding load or intensity.
01:00:10 Hanging is important for grip strength and being able to manage your own body load.
01:01:10 Deadlift/hip hinge can be done using a platform to limit range of motion to maintain form.
Push with your legs rather than pulling with your back.
01:02:30 Have a physical biomarker. Do an annual measure of functional movement or movements to
track your strength and fitness, along with your labs. Continue to improve. Physical goals are important.
01:06:30 Coca Cola/Gatorade has invested heavily in healthcare, exercise science and exercise guidelines. Fitness professionals are pressured not to make nutritional recommendations. Coca Cola is involved in the American Cancer Society and American College of Cardiology.
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Hormones play a pivotal role in every aspect of a woman's life, from mood to fertility and beyond, understanding how to optimize their function is paramount. Dr. Elena Zinkov shares actionable strategies and insights that empower women to take control of their hormonal health and thrive.
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Show Notes:0:00 Intro
4:50 Hormonal birth control and xenoestrogens from our environment push women into perimenopause and premature ovarian failure.
6:30 Women who come off birth control may experience early perimenopause.
9:30 Bioidentical hormones can help women coming off hormonal birth control to recuperate.
11:30 Women have more testosterone than estrogen.
13:40 PCOS is an insulin and low progesterone issue.
15:40 Women’s estrogen and progesterone are produced in the ovarian follicles. Adrenal glands also produce estrogen, progesterone, and testosterone.
18:25 AMH levels reflect the ovarian reserve.
18:50 Egg quality depends upon balanced levels of estrogen and testosterone.
21:30 DHEA is important for energy, healthy estrogen levels, blood sugar metabolism, immune system,
muscle mass, and post workout recovery.
29:05 All hormones are at their peak between 8 and 10 am.
29:45 Blood/serum testing is the most accurate.
32:30 Follicle-stimulating hormone FSH helps the egg to mature and stimulates the release of estrogen
and progesterone.
34:15 We are starting to see late perimenopause and menopause levels of FSH in young women.
34:40 Optimal estradiol is between 70 to 150.
35:00 The follicular phase starts on day one of bleeding and luteal starts with ovulation.
37:15 Body temperature and cervical fluid are effective ways to determine if you are ovulating.
42:00 Signs of low progesterone
46:50 Bioidentical oral progesterone
50:00 Helps with sleep: valerian root, CBD, magnesium, GABA, and L-theanine (am and pm).
53:30 Growth hormone peptides can help you sleep through the night.
58:45 Oxytocin nasal spray is neuroprotective and can help with stress management and resilience,
anxiety, and depression.
59:50 Women should consume 30 to 40 grams of protein at least 3 to 4 times per day, with a minimum
of 120 grams/day. -
A Cochrane review of randomized controlled trials finds saturated fat doesn't clog arteries or impact your risk of heart disease.
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Research Cited:
Hooper, L. et al. Reduction in saturated fat intake for cardiovascular disease. Cochrane Database Syst. Rev. 5, CD011737 (2020).
Show Notes:00:00 A review of randomized control trials of at least 24-month duration.
00:45 There are nutrients/vitamins in fat.
01:30 There was little or no effect on cardiovascular or all-cause mortality by reducing
saturated fat for 2 years.
01:38 Reducing saturated fat possibly reduced cardiovascular events.
04:00 Heart attack risk and saturated fat reduction has no clear correlation.
05:30 Replacing saturated fat with polyunsaturated or monounsaturated fat, carbs, or protein
effects did not differ.
06:15 There may be a prevention of second heart attacks with saturated fat reduction.
07:00 Other cardiovascular events and cancer outcomes effects were very small or unclear.
08:00 Carbohydrates and processed foods are often used to replace saturated fat in the diet. -
'Intermittent fasting may raise risk of heart disease death,' sensational headlines read.
Not so fast...
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Time Stamps:
0:00 Intro 0:03 Sensational headlines
0:57 Statistical details
1:30 Nutritional epidemiology
2:54 Study period was 2003 to 2018
3:22 Only 414 people in 8 hour feeding arm
4:30 Smoking
6:47 20% died, why?
8:41 AHA Conflicts of interest
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New evidence suggests fructose and sugar are major drivers of obesity and metabolic disease.
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Show Notes:
0:00 Intro
0:25 The Fructose Survival Hypothesis theory of obesity.
1:10 Fructose reduces the active energy within your cells.
2:50 Table sugar contains glucose and fructose.
2:55 Excessive glucose can be converted into fructose.
4:10 Fructose kinase enzyme is a key initiator of deleterious fructose/glucose effects.
4:55 Leptin causes you to seek more food. Excess fructose/glucose drives hyperleptinemia.
6:45 Fruit sugar increases body fat storage to help you survive the winter.
7:24 Aging pathways are disrupted with high levels of blood sugar.
10:00 Uric acid, and liver enzyme elevation may be biomarkers.
12:10 High carb/high salt diets increase risk of diabetes. -
Diets high in seed oils are linked with migraines, chronic pain and developmental delay in children. Here’s the truth about seed oils and their impact on your health.
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Time Stamps:00:00 Linoleic acid oxidizes easily.
00:50 Linoleic acid is stored in your fat tissue with a half life of over 680 days.
01:40 25% of total fatty acids in your fat cells comes from linoleic acid.
02:30 Soy, cotton seed, canola, and sunflower oil are in most processed foods.
03:05 Pain can be influenced by chronic seed oil consumption.
05:30 Adipose tissue linoleic acid has doubled.
06:00 We are eating less beef, pork, butter, and lard, and more chicken and seed oils.
07:25 Adipocytes become inflamed.
08:10 Inflammation from fat worsens metabolic health.
09:20 Oxidation of lipids in LDL is a major risk factor for coronary heart disease.
10:20 High intake of omega 6 fats from seed oils is associated with depression and poor mental health.
12:00 Omega 6 fat is liked to persistent pain, headaches, irritable bowel, low back pain, and rheumatoid arthritis.
12:45 Omega 3 fats are linked with reduced pain.
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Sensational media coverage of a new study claims ‘protein damages your arteries' but upon deeper inspection, the study didn't even look at artery health.
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Time Stamps:
0:00 Intro
0:07 Media Coverage
0:44 Actual study
1:34 Junk protein and canola oil
3:44 Graphical abstract
5:00 Immune cells and arterial plaque
6:04 Human arm of study
7:44 Mice prone to heart disease
8:50 Plant VS Animal protein
9:27 mTOR in immune cells
10:02 New mechanism of heart disease?
11:20 Human arm of study
12:13 Protein used in study
14:13 Protein stimulates mTOR
15:40 Study conclusions -
A new 27 year study highlights how junk food, not red meat, is the primary driver of heart disease.
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Show Notes:00:00 High consumption of ultra processed foods is the main risk factor in coronary artery
disease.
01:20 You can have normal LDL and still have atherosclerotic cardiovascular disease.
01:45 Junk foods negatively impact inflammation and your microbiome.
06:55 7 to 8 servings of junk food increases risk of developing coronary artery disease by
20%.
08:10 Consume real food.
09:00 Most plant-based foods are ultra processed.
09:45 Increased higher all-cause mortality is linked to junk food consumption.
10:40 Intestinal inflammation can be instigated by junk food and its packaging.
12:00 Food processing contaminants and food additives may elevate coronary disease risk.
13:20 Non-calorie sweeteners accelerate atherosclerosis. -
Heart Surgeon and best selling author Dr. Phil Ovadia discusses the foods and lifestyle factors driving a new wave of early-onset heart disease.
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Connect with Dr. Ovadia: https://ifixhearts.com/quiz/
Show Notes:
0:00 Intro
1:30 Up to 95% of people with cardiac disease are insulin resistant.
4:45 Processed foods and high carbs are the two primary drivers of metabolic disease, the
primary driver of heart disease.
6:53 Insulin resistance damages blood vessels.
11:18 Exercise is indirectly helpful in preventing atherosclerosis.
13:10 The better you can maintain muscle as you age, the better you can deal with the aging
process.
14:30 It is possible to reverse atherosclerosis.
16:30 Tests: coronary artery calcium scan (CAC) and coronary CT angiogram (CCTA).
18:30 People in their 30s and 40s now end up on the cardiac operating table.
20:30 High LDL may not be dangerous in a person who is metabolically healthy.
21:00 The quality of your LDL particles is important.
22:54 90% of adults are metabolically unhealthy, so their high LDL is likely dangerous.
24:05 Statin use for over 10 years increases your risk of developing insulin resistance and
type 2 diabetes, primary drivers of heart disease.
26:30 Inflammation is an important part of the development of heart disease.
27:40 High blood pressure root cause is insulin resistance/metabolic disease.
31:41 Ferritin testing measures total body iron stores. It is also an inflammation marker.
35:50 Linoleic acid LDL oxidation hypothesis
37:30 Plant-based diets
40:25 Lowering your intake of omega 6 improves your omega 3 index.
41:10 Low vitamin D
42:00 Sun exposure has been misunderstood.
44:10 Triglycerides is a higher risk than LDL.
48:30 Bioidentical hormones are superior to synthetic.
50:03 Low testosterone is a risk factor for heart disease.
53:10 Heart surgery does not fix the underlying problem. -
Recent revelations have shed light on a disturbing chapter in the history of nutrition science: the collusion between the sugar industry and Harvard scientists to vilify fat and deflect attention from the true culprit—sugar. Here's the details...
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A new concept has suggested that a high fiber diet is an aggravator of constipation and other colorectal disorders, including diverticulosis. It has been reported that reducing fiber from one’s diet can alleviate constipation, bloating and associated symptoms.
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Research Cited:
Ho, K.-S. et al Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms. World J. Gastroenterol. 18, 4593–4596 (2012).Show Notes:
00:50 Reducing fiber in your diet may improve constipation, bowel movements, and bloating.01:25 Fiber is an intestinal traffic jam.
02:00 Daily bowel movements occurred for most zero fiber study participants.
03:30 Consider reducing fiber if you have digestive issues.
09:26 Returning to high fiber diets brought a return of digestive symptoms.
11:40 Bloating was present in 0% of zero fiber group and 100% in the high fiber group.
12:20 Fiber aggravates constipation, pain, bloating, and gas.
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A recent study has unveiled compelling insights into the correlation between eating patterns and accelerated biological aging in women. These findings suggest a noteworthy connection between unhealthy eating patterns and an accelerated pace of biological aging.
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Research Cited:
Reynolds, L. M. et al. Diet Quality and Epigenetic Aging in the Women’s Health Initiative. J. Acad. Nutr. Diet. (2024) doi:10.1016/j.jand.2024.01.002.
Time Stamps:
00:00 High quality diets are linked to a slower pace of biologic aging.
01:00 Dunedin Pace of Aging Methylation Profile
01:50 Nine hallmarks of aging reflect physiologic dysfunction.
02:20 Poor quality diets enriched in processed foods are linked with faster aging.
03:56 Sauna therapy is an exercise memetic, mimicking what exercise does.
04:30 You can slow aging by taking Metformin and DHEA.
05:00 Positive thoughts of aging is associated with a slower pace of biologic aging.
06:00 Foods not found in nature are problematic for your health.
7:00 TruDiagnostics Aging test: Save 12 with this link
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