Podcasts about am j clin nutr

Send us a textEffect of kangaroo mother care in low birth weight infants on human milk intake: a randomized controlled trial.Sinha B, Mazumder S, Thakur A, Devi S, More D, Ashorn P, Sommerfelt H, Kurpad A, Bhandari N.Am J Clin Nutr. 2025 May;121(5):1109-1116. doi: 10.1016/j.ajcnut.2025.02.006. Epub 2025 Feb 11.PMID: 39947481 Free article. Clinical Trial.As always, feel free to send us questions, comments, or suggestions to our email: nicupodcast@gmail.com. You can also contact the show through Instagram or Twitter, @nicupodcast. Or contact Ben and Daphna directly via their Twitter profiles: @drnicu and @doctordaphnamd. The papers discussed in today's episode are listed and timestamped on the webpage linked below. Enjoy!

Let's unpack something most midlife women are totally missing – protein for Menopause Hormone Support. Are you feeling moody, low-energy, or constantly craving carbs in midlife? It might not just be your hormones—it could be your protein intake… and its effect on your hormones.  In today's episode, know how protein connects hormones and why your daily meals might be the hormonal tune-up you didn't know you needed. Cortisol & Protein: The Stress-Balance Dance Cortisol levels increase in response to low blood sugar or stress, which are common when meals are high-carb and low-protein. A high-protein diet blunts cortisol spikes post-meal and improves the body's stress response.   Insulin: Protein's Role in Glucose Control Protein stimulates insulin—but in a modulated way that helps with blood sugar stability, not spikes. In midlife and beyond, protein helps preserve insulin sensitivity, especially when combined with resistance training.   Ghrelin & Leptin: Protein vs. Cravings Ghrelin = your hunger hormone. Protein is the most effective macronutrient at suppressing ghrelin. Leptin = satiety hormone. Protein helps regulate leptin sensitivity over time. The Protein theory goes that if the body doesn't get enough protein it will message you it wants more. The problem is the message is not clear. It's just a hunger signal. You're left to figure it out or deal with the tempting cookies, cakes, and chocolate hidden in the icebox.    Estrogen: From Muscle Protector to MIA Estrogen is an anabolic hormone—it supports muscle maintenance, insulin sensitivity, and metabolic efficiency. As estrogen declines in perimenopause and menopause, its natural support of muscle protein synthesis (MPS) disappears. With estrogen no longer stimulating MPS, women must now rely on two primary tools to stimulate it: Resistance training Adequate high-quality protein (especially leucine-rich) “Estrogen enhances the anabolic response of skeletal muscle to both feeding and resistance exercise, and its loss results in anabolic resistance.”   More Truths About Protein for Menopause Hormone Support Muscle Protein Synthesis declines with age—and even more so without estrogen.  This is why RDA-level protein (0.8g/kg) is not sufficient in midlife - a statement agreed on by Registered Dietitians, longevity and geriatric experts alike.  Experts (ISSN) recommend ≥1.6–2.2g/kg of body weight for active women in midlife to maintain muscle, metabolism, and hormonal resilience.   The Anabolic vs. Catabolic Hormone Framework Anabolic Hormones = Build & Repair These are hormones that stimulate tissue growth and regeneration: Testosterone – promotes muscle growth, strength, libido Growth Hormone (GH) – supports repair, recovery, and fat metabolism Estrogen – helps preserve lean mass, regulates insulin sensitivity Insulin – can be anabolic by shuttling nutrients into cells, especially post-exercise Protein intake supports all of these by providing the amino acid building blocks needed for anabolic activity. Catabolic Hormones = Break DownThese are hormones that promote the breakdown of muscle, tissue, and energy stores: Cortisol – breaks down muscle for glucose during stress Epinephrine/Norepinephrine – mobilize energy in fight-or-flight Chronically elevated catabolic hormones + low protein = muscle loss, cravings, fatigue. Fat Storage Insulin isn't actually a catabolic hormone but it does increase fat storage. You can't be burning fat if insulin is high, as is true for many women. Focusing on boosting the anabolic hormones is the game-changer.    Other Episodes You Might Like: Previous Episode - Can We Just Stop the Self Sabotage to Feel Your Best Ever  Next Episode - How and Why to Consider Meditation in Menopause More Like This - Where Protein Recommendations for Women Come From?   Resources:  This episode is brought to you by Flipping 50 Longevity Pro Protein & Fiber, the simplest ingredient, cleanest, third-party-tested protein powder formulated specifically for midlife metabolism. No bloat, no fillers, just functional fuel. Use code PODCAST10 for 10% off at checkout.   References:  Lemmens SG, Born JM, Martens EA, Martens MJ, Westerterp-Plantenga MS. PLoS One. 2011 Feb 3;6(2):e16826. doi: 10.1371/journal.pone.0016826. PMID: 21304815; PMCID: PMC3033415. Layman et al., 2008 reported that diets with higher protein and lower carbs improved insulin sensitivity in adults. DOI: 10.1093/jn/138.3.514 Leidy HJ, Ortinau LC, Douglas SM, Hoertel HA. Am J Clin Nutr. 2013 Apr;97(4):677-88. doi: 10.3945/ajcn.112.053116. Epub 2013 Feb 27. PMID: 23446906; PMCID: PMC3718776. Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. J Appl Physiol (1985). 2009 Sep;107(3):987-92. doi: 10.1152/japplphysiol.00076.2009. Epub 2009 Jul 9. PMID: 19589961.  

Est-ce que je peux continuer à allaiter mon aîné pendant ma grossesse ?Cette question, je l'ai reçue il y a quelques jours d'une patiente. Elle allaite encore son petit garçon de 2 ans, et elle vient d'apprendre qu'elle est enceinte de son deuxième bébé. Elle a entendu qu'allaiter enceinte, « c'est pas conseillé », voire dangereux…Dans cet épisode de "Questionner la sage-femme", je déconstruis les peurs et croyances autour de l'allaitement pendant la grossesse et du co-allaitement. Est-ce que ça déclenche des contractions ? Est-ce que ça épuise la mère ? Est-ce que ça met en danger le bébé à naître ? Ce que dit vraiment la science ? Et surtout : comment s'écouter, respecter son corps, son rythme, ses limites ?Je vous parle aussi de ce que j'ai vécu personnellement, de ce que j'ai observé chez d'autres mères, et je vous rappelle que le choix d'allaiter ou non, de continuer ou d'arrêter, reste le vôtre. Ce n'est pas une injonction ni une obligation.✨ Et si l'allaitement n'était pas un risque, mais une continuité de lien ? ✨ Et si ça devenait même un coup de pouce précieux à la naissance ou en postpartum ?

Bóle głowy, przewlekłe zmęczenie, zaczerwienienie skóry czy problemy trawienne – choć mogą wydawać się przypadkowymi dolegliwościami, ich wspólnym mianownikiem bywa nietolerancja histaminy. W ostatnich latach w rozwiniętych społeczeństwach obserwujemy gwałtowny wzrost nadwrażliwości pokarmowych, a nietolerancja histaminy staje się coraz częściej diagnozowanym problemem. Czym tak naprawdę jest histamina i jakie pełni funkcje w organizmie? Jakie objawy mogą sugerować nietolerancję i jak ją diagnozować? Jakie produkty szkodzą w nietolerancji histaminy? Na te i inne pytania odpowiem w dzisiejszym odcinku.Zachęcam Was do regularnych badań. A gdybyście chcieli skorzystać z domowego pobrania badań laboratoryjnych z krwi to ze stałym kodem DRKARABIN20 otrzymacie 20% zniżki na na badania laboratoryjne z pobraniem w domu #uCiebie z #uPacjenta. Kod działa przy zamówieniu powyżej 250 zł na wszystkie badania i pakiety.Możecie skorzystac z mojego autorskiego pakietu badań profilaktycznych “długoWITALNI”: https://upacjenta.pl/landing-page/pakiet-dlugowitalni lub innych dowolnych badań.A jeśli potrzebujecie konsultacji stylu życia i pomocy w interpretacji badań napisz do mnie na adres konsultacje@drkarabin.pl a wyślę Wam więcej szczegółów.Ten materiał nie stanowi zamiennika wizyty lekarskiej. Nie jest też poradą zdrowotną, ani nie służy do diagnozowania ani leczenia chorób. Materiał ma charakter wyłącznie edukacyjny. Autorka nie ponosi odpowiedzialności za sposób wykorzystania przedstawionych informacji.Piśmiennictwo do odcinka:Jochum C. Histamine Intolerance: Symptoms, Diagnosis, and Beyond. Nutrients. 2024 Apr 19;16(8):1219. Bacellar Ribas Rodríguez M i wsp. Bioactive amines: aspects of quality and safety in food. Food Nutr Sci. 2014; 5:138-46.Kohn JB Is there a diet for histamine intolerance? J Acad Nutr Diet. 2014; 114(11): 1860.Jarisch R, ed. Histamin-Intoleranz. Histamin und Seekrankheit. (Histamine intolerance. Histamine and motion sickness). Stuttgart, Germany: Georg Thieme Verlag KG, 2004.Maintz L. i Novak N. Histamine and histamine intolerance. Am J Clin Nutr. 2007; 85(5): 1185-96.Mušič E i wsp. Serum diamine oxidase activity as a diagnostic test for histamine intolerance. Wien Klin Wochenschr. 2013; 125(9-10): 239-43. Manzotti G i wsp. Serum diamine oxidase activity in patients with histamine intolerance. Int J Immunopathol Pharmacol. 2016; 29(1): 105-11.  Buczyłko K. i wsp. Wytyczne diagnostyki i postępowania w nietolerancji histaminy Alergologia Polska – Polish Comas-Basté O. i wsp. Histamine Intolerance: The Current State of the Art. Biomolecules. 2020 Aug 14;10(8):1181. Journal of Allergology 2023; 10, 3: 141–151.Theoharides T.C. The impact of psychological stress on mast cells. Ann Allergy Asthma Immunol. 2020 Oct; 125(4): 388-392.Forsythe P. Mast Cells in Neuroimmune Interactions. Trends Neurosci. 2019 Jan;42(1):43-55.St John A.L. i Abraham S.N. Innate immunity and its regulation by mast cells. J Immunol 2013, 190, 4458-4463.da Silva E.Z. i wsp. Mast cell function: a new vision of an old cell. J Histochem Cytochem. 2014, 62(10), 698-738.0:00 Intro 0:37 - Wstęp02:33 - Czym jest histamina?04:39 - Jakie funkcje pełni histamina w organizmie?06:56 - Mastocyty jako rezerwuar histaminy08:57 - Co łączy komórki tuczne ze stanem zapalnym?10:30 - Mastocyty a układ nerwowy12:15 - Źródła histaminy12:56 - Histamina w żywności14:03 - Czym jest oksydaza diaminowa (DAO) i co ma wspólnego z nietolerancją histaminy?16:55 - Jak często występuje nietolerancja histaminy?17:25 - Jakie mogą być przyczyny nietolerancji histaminy19:02 - Czym jest wtórna nietolerancja histaminy?20:11 - Stosowanie leków a nietolerancja histaminy20:55 - Alkohol a nietolerancja histaminy22:22 - Jakie są objawy nietolerancji histaminy?27:30 - Jak powinna wyglądać diagnostyka nietolerancji histaminy według wytycznych?31:17 - Dieta niskohistaminowa34:46 - Żywność ultraprzetworzona a nietolerancja histaminy35:28 - Podsumowanie

Der er ingen tvivl om at det er usundt at være tyk, eller er der? Vi får tudet ørene fulde af at det er usundt at være tyk, at det er forkert at være tyk og at alle ens problemer løser sig hvis bare man taber sig, men hvorfor det er faktuelt forkert forklarer Rasmus Køster-Rasmussen i denne episode. Rasmus der er podcastvært på podcasten Radio Ligevægt, og læge og forsker med speciale i vægtudvikling, har selv skulle se det vægtparadigme vi har i vores samfund dybt i øjnene for at forstå, hvor mange fejlslutninger der florerer omkring det at være tyk og det at være usund. I denne episode centrerer vi os om spørgsmålet: Er det usundt at være tyk, og her forklarer Rasmus blandt andet, at hvis vi skal vurdere om et vægttab er sundhedsgavnligt eller sundhedsskadeligt, bliver vi nødt til at vægte skadevirkninger overfor gavnlige effekter, men hvad, kan der være skadevirkninger forbundet med vægttab tænker du måske. Hør svaret i episoden.Det kommer vi blandt andet ind på i episoden: Censur i forskningen omkring BMI og dødOm der er forskel på tilsigtede og utilsigtede vægttab i relation til øget dødelighedOm vægttab er vejen til mere sundhedHvordan det som sundhedsprofessionel kan være udfordrende at formidle paradigmeskiftVægttabsparadigmetOm vi tager modet fra folk når vi fortæller dem at det ikke er usundt at være tykHvordan alle slankekure virker på kort sigt og ikke på lang sigtHvordan både en slankekur og en livsstilsintervention er synonymer for energirestriktionerOm det er muligt at lave indsatser der kan hjælpe mennesker med at holde vægten nedeHvad der gør at nogle mennesker kan holde et vægttabOm vægttab har en effekt på risikoen for blodpropperHvordan man øger sundheden hvis det ikke skal handle om vægttabHvilke fysiske og psykiske skadevirkninger der kan være forbundet med vægttabOm en høj BMI er forbundet med øget dødelighed og kardiovaskulær sygdomOm risikoen for tidlig død forbundet med en høj vægt reguleres, når vi justerer for andre faktorer så som ulighed i sundhed og vægtstigmatiseringHvordan du kan lære at slutte fred med din krop som den erI episoden deler jeg at du kan teste hvor intuitivt dit spisemønster er via min test: Spiser du intuitivt. Testen kan du hente via linket her.Et randomiseret kontrolleret forsøg viste at en intensiv livsstilsintervention med fokus på vægttab ikke reducerede antallet af kardiovaskulære sygdomme hos overvægtige voksne med type 2-diabetes (1)Intensive livsstilsinterventioner ændrer umiddelbart ikke på risikoen for dødelighed blandt mennesker med prædiabetes eller type 2-diabetes (2)Et stort systematisk review der samlede forskellige vægttabsprogrammer viser et gennemsnitligt vægttab på 1,8 kilo (3)Vægtdiskrimmination er forbundet med en næsten 60% øget risiko for dødelighed (4)Hvis et vægttab skal bevares skal energirestriktionen vedholdes, i en sådan grad at det i mange tilfælde vil kunne sammenlignes med anorektisk adfærd, og små vægtudsving skal monitoreres hurtigt  (5,6)Energirestriktion er relateret til afminiralisering af knoglerne (7)Kilder:1: Look AHEAD Research Group. Cardiovascular effects of intensive lifestyle intervention in type 2 diabetes. N Engl J Med. 2013 2: Zucatti et al. Long-term Effect of Lifestyle Interventions on the Cardiovascular and All-Cause Mortality of Subjects With Prediabetes and Type 2 Diabetes: A Systematic Review and Meta-analysis. Diabetes Care. 20223: Madigan et al. Effectiveness of weight management interventions for adults delivered in primary care: systematic review and meta-analysis of randomised controlled trials. BMJ. 2022 4: Sutin AR, Stephan Y, Terracciano A. Weight Discrimination and Risk of Mortality. Psychol Sci. 2015 5: Wing RR, Phelan S. Long-term weight loss maintenance. Am J Clin Nutr 20056: Weightloss maintenance for 10 years in the National Weight Control Registry. Am J Prev Med. 20147: Johnson and the Look AHEAD Study Group. The Effect of Intentional Weight Loss on Fracture Risk in Persons With Diabetes

Ever wonder if it is ok to take a multivitamin with kidney stones? In this episode, Melanie tackles this big question and gives advice for the specific nutrients you might what to look out for in a multivitamin, and why!  Prentice RL. Clinical trials and observational studies to assess the chronic disease benefits and risks of multivitamin-multimineral supplements. Am J Clin Nutr. 2007 Jan;85(1):308S-313S. doi: 10.1093/ajcn/85.1.308S. PMID: 17209216. Macpherson H, Pipingas A, Pase MP. Multivitamin-multimineral supplementation and mortality: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2013 Feb;97(2):437-44. doi: 10.3945/ajcn.112.049304. Epub 2012 Dec 19. PMID: 23255568.   Submit a question for Melanie to answer on the podcast! Connect with The Kidney Dietitian! Work with Us! |  Instagram | Facebook | Pinterest | Facebook Group | Newsletter www.thekidneydietitian.org All information in this podcast is meant for educational purposes only and should not be used in place of advice from a medical professional.  

This week we talk about all things bone health on the podcast.  From what foods to eat to improve bone health and reduce the risk of hip fractures, to the calcium 'thieves' hidden in our diets, to exercise and much much more.  Dr. Rajiv Bajekal (MS, FRCS Orth., MCh Orth., IBLM) is a Consultant Spinal Surgeon based in London with over 35 years of expertise in Orthopaedics and Spinal Surgery. Specialising in the lumbar spine, he has a deep focus on managing conditions such as sciatica, low back pain, spinal stenosis, osteoporotic fractures, and infections. Dr. Bajekal prioritizes holistic and often non-surgical solutions for patients in severe pain, combining his surgical knowledge with his expertise as a Board-Certified Lifestyle Medicine Practitioner. A strong advocate for lifestyle medicine, Dr. Bajekal has personally experienced the transformative benefits of a whole-food, plant-based diet and incorporates these principles into his practice.  Dr. Bajekal has contributed to the UK's first plant-based nutrition course at Winchester University, where he developed a module on bone health and osteoporosis. He also co-authored a chapter on bone health in the academic book Plant-Based Nutrition in Clinical Practice. Passionate about education, he is known for making complex spinal topics accessible and engaging. For more information, visit www.rajivbajekal.com and follow him on Instagram @drrajivbajekal Relevant studies:1. Tong, T.Y.N., Appleby, P.N., Armstrong, M.E.G. et al. Vegetarian and vegan diets and risks of total and site-specific fractures: results from the prospective EPIC-Oxford study. BMC Med 18, 353 (2020). https://doi.org/10.1186/s12916-020-01815-3 2.     Gómez-Cabello A, Ara I, González-Agüero A, Casajús JA, Vicente-Rodríguez G. Effects of training on bone mass in older adults: a systematic review. Sports Med. 2012;1;42(4):301-25. 3.  Messina M. Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature. Nutrients. 2016;8(12):754. Published 2016 Nov 24. doi:10.3390/nu8120754 4.  Sahni S, Mangano KM, McLean RR, Hannan MT, Kiel DP. Dietary Approaches for Bone Health: Lessons from the Framingham Osteoporosis Study. Curr Osteoporos Rep. 2015;13(4):245-255. doi:10.1007/s11914-015-0272-1 5.  Qiu, Rui & Cao, Wen-ting & Tian, Hui-yuan & He, Juan & Chen, Gengdong & Chen, Yu Ming. (2017). Greater Intake of Fruit and Vegetables Is Associated with Greater Bone Mineral Density and Lower Osteoporosis Risk in Middle-Aged and Elderly Adults. PLOS ONE. 12. e0168906. 10.1371/journal.pone.0168906.6.  Wallace TC. Dried Plums, Prunes and Bone Health: A Comprehensive Review. Nutrients. 2017 Apr 19;9(4):401. doi: 10.3390/nu9040401. PMID: 28422064; PMCID: PMC5409740.7.  Sahni S, Mangano KM, McLean RR, Hannan MT, Kiel DP. Dietary Approaches for Bone Health: Lessons from the Framingham Osteoporosis Study. Curr Osteoporos Rep. 2015 Aug;13(4):245-55. doi: 10.1007/s11914-015-0272-1. PMID: 26045228; PMCID: PMC4928581.8.  Laird E, Ward M, McSorley E, Strain JJ, Wallace J. Vitamin D and bone health: potential mechanisms. Nutrients. 2010 Jul;2(7):693-724. doi: 10.3390/nu2070693. Epub 2010 Jul 5. PMID: 22254049; PMCID: PMC3257679.9.  Bolland M J, Avenell A, Baron J A, Grey A, MacLennan G S, Gamble G D et al. Effect of calcium supplements on risk of myocardial infarction and cardiovascular events: meta-analysis BMJ 2010; 341 :c3691 doi:10.1136/bmj.c369110.  Bolland MJ, Grey A, Avenell A, Gamble GD, Reid IR. Calcium supplements with or without vitamin D and risk of cardiovascular events: reanalysis of the Women's Health Initiative limited access dataset and meta-analysis. BMJ. 2011 Apr 19;342:d2040. doi: 10.1136/bmj.d2040. PMID: 21505219; PMCID: PMC3079822.11.  Li K, Kaaks R, Linseisen J, et alAssociations of dietary calcium intake and calcium supplementation with myocardial infarction and stroke risk and overall cardiovascular mortality in the Heidelberg cohort of the European Prospective Investigation into Cancer and Nutrition study (EPIC-Heidelberg)Heart 2012;98:920-92512.  Price CT, Langford JR, Liporace FA. Essential Nutrients for Bone Health and a Review of their Availability in the Average North American Diet. Open Orthop J. 2012;6:143-149. doi:10.2174/187432500120601014313.  Bawa S. The significance of soy protein and soy bioactive compounds in the prophylaxis and treatment of osteoporosis. J Osteoporos. 2010 Mar 8;2010:891058. doi: 10.4061/2010/891058. PMID: 20981338; PMCID: PMC295724114.  Zhang X, Shu X, Li H, et al. Prospective Cohort Study of Soy Food Consumption and Risk of Bone Fracture Among Postmenopausal Women. Arch Intern Med. 2005;165(16):1890–1895. doi:10.1001/archinte.165.16.189015.  Tucker KL, Morita K, Qiao N, Hannan MT, Cupples LA, Kiel DP. Colas, but not other carbonated beverages, are associated with low bone mineral density in older women: The Framingham Osteoporosis Study. Am J Clin Nutr. 2006 Oct;84(4):936-42. doi: 10.1093/ajcn/84.4.936. PMID: 17023723. 16.  Chen L, Liu R, Zhao Y, Shi Z. High Consumption of Soft Drinks Is Associated with an Increased Risk of Fracture: A 7-Year Follow-Up Study. Nutrients. 2020;12(2):530. Published 2020 Feb 19. doi:10.3390/nu1202053017.  Cheraghi Z, Doosti-Irani A, Almasi-Hashiani A, Baigi V, Mansournia N, Etminan M, Mansournia MA. The effect of alcohol on osteoporosis: A systematic review and meta-analysis. Drug Alcohol Depend. 2019 Apr 1;197:197-202. doi:10.1016/j.drugalcdep.2019.01.025. Epub 2019 Feb 27. PMID: 30844616.18.  Chang HC, Hsieh CF, Lin YC, Tantoh DM, Ko PC, Kung YY, Wang MC, Hsu SY, Liaw YC, Liaw YP. Does coffee drinking have beneficial effects on bone health of Taiwanese adults? A longitudinal study. BMC Public Health. 2018 Nov 20;18(1):1273. doi: 10.1186/s12889-018-6168-0. PMID: 30453911; PMCID: PMC6245613.19.  Benedetti, Maria Grazia & Furlini, Giulia & Zati, Alessandro & Letizia Mauro, Giulia. (2018). The Effectiveness of Physical Exercise on Bone Density in Osteoporotic Patients. BioMed Research International. 2018. 1-10. 10.1155/2018/4840531.

The Grains & Legumes Nutrition Council's Whole Grain Week is coming soon (next week!). We're bringing you Elissa Price, PhD Candidate at the University of New South Wales to discuss her research findings on ultra-processed foods (UPF) and whole grains. We cover: What is food processing? Why are foods processed? Is it always bad? What is an UPF? The latest evidence on UPFs and healthRegardless of how whole grains are processed, what does the research tell us about whole grains and health? Can UPFs be part of a healthy diet? Elissa's three key takeaways on UPFs and whole grainsOne-liners you don't want to miss:“They categorise foods based on the level of processing and that UPF is that more extreme group of processing. They define an UPF based on the nature, extent and purpose of the food processing and are identified foods that have gone through more extensive processing.”“Higher ultra-processed food intake and worse health outcomes. Some of those being obesity, cancer, type 2 diabetes, cardiovascular disease, irritable bowel syndrome, depression and all-cause mortality. There is a lot of research happening in this space and a lot of links being made.”References Whole-grain health benefits Health effects of dietary risks in 195 countries, 1990-2017: a systematic analysis for the Global Burden of Disease Study 2017. Lancet, 2019. 393(10184): p. 1958-1972.UPF health associations Taneri, P.E., et al., Association Between Ultra-Processed Food İntake and All-Cause Mortality: A Systematic Review and Meta-Analysis. Am J Epidemiol, 2022.Martínez Steele, E., et al., Dietary share of ultra-processed foods and metabolic syndrome in the US adult population. Preventive Medicine, 2019. 125: p. 40-48.Lane, M.M., et al., Higher Ultra-Processed Food Consumption Is Associated with Greater High-Sensitivity C-Reactive Protein Concentration in Adults: Cross-Sectional Results from the Melbourne Collaborative Cohort Study. Nutrients, 2022. 14(16): p. 3309.Beslay, M., et al., Ultra-processed food intake in association with BMI change and risk of overweight and obesity: A prospective analysis of the French NutriNet-Santé cohort. PLOS Medicine, 2020. 17(8): p. e1003256.Nova UPF subgroup associations Mendoza, K., et al., Ultra-processed foods and cardiovascular disease: analysis of three large US prospective cohorts and a systematic review and meta-analysis of prospective cohort studies. The Lancet Regional Health – Americas, 2024. 37.Chen, Z., et al., Ultra-Processed Food Consumption and Risk of Type 2 Diabetes: Three Large Prospective U.S. Cohort Studies. Diabetes Care, 2023. 46(7): p. 1335-1344.Cordova, R., et al., Consumption of ultra-processed foods and risk of multimorbidity of cancer and cardiometabolic diseases: a multinational cohort study. The Lancet Regional Health – Europe.Nova UPF whole-grain exclusion Price, E.J., et al., Excluding whole grain-containing foods from the Nova ultraprocessed food category: a cross-sectional analysis of the impact on associations with cardiometabolic risk measures. Am J Clin Nutr, 2024.Nova and ADG discordance Nguyen, H., et al., Extent of alignment between the Australian Dietary Guidelines and the NOVA classification system across the Australian packaged food supply. Nutr Diet, 2024.

Meal timing plays a crucial role in our overall health, impacting metabolism, hormones, and energy levels. This episode delves into the concept of reversing traditional meal structures by making breakfast the heaviest meal of the day and dinner the lightest. The speaker shares personal experiences and research findings that highlight how aligning meal timing with our body's natural circadian rhythms can enhance digestion, improve metabolic health, and aid in weight management. Listeners will learn practical tips for implementing these strategies, including how to prepare balanced meals that support this new approach. The discussion also touches on the historical context of meal timing, illustrating how modern eating patterns have shifted away from practices that are more beneficial for our health.Listeners are introduced to compelling research, including studies that illustrate how consuming a heavier breakfast and lighter dinner can optimize metabolic health. The host delves into the science behind insulin sensitivity, revealing that our bodies are more adept at processing carbohydrates in the morning. As the conversation unfolds, it touches on the implications of meal timing for weight management, hormonal balance, and even cardiovascular health, suggesting that irregular eating patterns can lead to significant health risks. This synthesis of personal narrative and scientific evidence creates a robust framework for understanding why meal timing is essential and how it can lead to improved health outcomes.Practical tips are shared to help listeners adopt the recommended eating structure, emphasizing the importance of planning and preparation. The host encourages a gradual transition to these new habits, ensuring that the advice feels accessible and manageable. By the end of the episode, listeners are invited to engage with the material by experimenting with their meal timing and sharing their experiences, fostering a sense of community. This episode serves as a valuable guide for anyone looking to enhance their dietary practices and overall health through a more mindful approach to eating.Takeaways: Meal timing is crucial for optimizing metabolism, energy levels, and overall health. Consuming a larger breakfast and a lighter dinner aligns with our body's natural rhythms. Research shows that early eaters tend to lose more weight compared to late eaters. Insulin sensitivity is higher in the morning, making it ideal for carbohydrate intake. Eating late at night can disrupt sleep and metabolic processes, leading to weight gain. Adjusting meal timing can improve hormone regulation, aiding in hunger control and satiety. West Wellness and Longevity LinksAre you ready to make change but don't know where to start. Book a free 30 min consultation here.https://www.westwellnessatx.com/get-started Have questions? Feel free to reach out to me at: tarawest@westwellnessatx.com Follow me on instagram @westwellnessatxReferencesJohnston JD, Ordovás JM, Scheer FAJL, Turek FW. Circadian Rhythms, Metabolism, and Chrononutrition in Rodents and Humans. Cell Metab. 2016;23(2):319-328. LinkKinsey AW, Ormsbee MJ. The Health Impact of Nighttime Eating: Old and New Perspectives. Am J Clin Nutr. 2015;101(5):1223-1231. LinkGaraulet M, Gómez-Abellán P, Alburquerque-Béjar JJ, et al. Timing of Food Intake Predicts Weight Loss Effectiveness. Int J Obes (Lond). 2013;37(4):604-611. LinkKant AK, Graubard BI. Within-day Relationships Between Eating Behaviors and Obesity in a Free-living US Adult Population. J Nutr. 2017;147(3):461-469. LinkSaad A, Dalla Man C, Nandy DK, et al. Diurnal Pattern to Insulin Secretion...

Was man teilweise über Vitamin D hört, klingt fast zu schön, um wahr zu sein. Andererseits deuten hunderte verschiedener Forschungsarbeiten darauf hin, dass Vitamin D zur Vorbeugung einer Reihe von Krankheiten beitragen kann – darunter Osteoporose, Depression, Autoimmun- und Herz-Kreislauf-Erkrankungen. Ärzte empfehlen es. Gesundheits- und Fitnesspodcaster sprechen darüber. Vielleicht geht Dir sogar Deine Lieblingstante damit auf die Nerven. Bei all dem Hype ist die Frage berechtigt: "Solltest Du Vitamin D einnehmen?" Hier sind die Antworten – und die neuesten Fakten über ein faszinierendes Vitamin, das ein wahrer Verwandlungskünstler ist. ____________ *WERBUNG: KoRoDrogerie.de: 5% Ermäßigung auf alles mit dem Code „FMM“ beim Checkout. ____________ Ressourcen zur Folge: Literatur: Ratgeber Nahrungsergänzung – Mark Maslow (kostenlos auf MarathonFitness) Blut: Die Geheimnisse unseres flüssigen Organs* – Ulrich Strunz (Heyne) Vitamin D* – Uwe Gröber, Michael F. Holick (Wissenschaftl. Verlagsgesellschaft) Blutuntersuchung (Selbsttest): Vitamin D Test* von Medivere Präparate: D-Form 2.000 K2+* von FormMed D-Form 2.000 K2+ vegan* von FormMed ____________

ReferencesChitnis MM, Yuen JS, Protheroe AS, et al. The type 1 insulin-like growth factor receptor pathway.Clin Cancer Res 2008,14:6364-6370.Werner H, Bruchim I. The insulin-like growth factor-I receptor as an oncogene.Arch Physiol Biochem 2009, 115:58-71.Davies M, Gupta S, Goldspink G, Winslet M. The insulin-like growth factor system and colorectal cancer: clinical and experimental evidence.Int J Colorectal Dis 2006, 21:201-208.Sandhu MS, Dunger DB, Giovannucci EL. Insulin, insulin-like growth factor-I (IGF-I), IGF binding proteins, their biologic interactions, and colorectal cancer.J Natl Cancer Inst 2002, 94:972-980.Kaaks R. Nutrition, insulin, IGF-1 metabolism and cancer risk: a summary of epidemiological evidence.Novartis Found Symp 2004, 262:247-260; discussion 260-268.Lamberts SW, van den Beld AW, van der Lely AJ. The endocrinology of aging.Science 1997, 278:419-424.Doi T, Shimada H, Makizako H, et al. Association of insulin-like growth factor-1 with mild cognitive impairment and slow gait speed.Neurobiol Aging 2015, 36:942-947.Calvo D, Gunstad J, Miller LA, et al. Higher serum insulin-like growth factor-1 is associated with better cognitive performance in persons with mild cognitive impairment.Psychogeriatrics 2013, 13:170-174.Thissen JP, Ketelslegers JM, Underwood LE. Nutritional regulation of the insulin-like growth factors.Endocr Rev 1994,15:80-101.Clemmons DR, Seek MM, Underwood LE. Supplemental essential amino acids augment the somatomedin-C/insulin-like growth factor I response to refeeding after fasting.Metabolism 1985, 34:391-395.Runchey SS, Pollak MN, Valsta LM, et al. Glycemic load effect on fasting and post-prandial serum glucose, insulin, IGF-1 and IGFBP-3 in a randomized, controlled feeding study.Eur J Clin Nutr 2012, 66:1146-1152.Brand-Miller JC, Liu V, Petocz P, Baxter RC. The glycemic index of foods influences postprandial insulin-like growth factor-binding protein responses in lean young subjects.Am J Clin Nutr 2005, 82:350-354.Biddinger SB, Ludwig DS. The insulin-like growth factor axis: a potential link between glycemic index and cancer.Am J Clin Nutr 2005, 82:277-278.Burgers AM, Biermasz NR, Schoones JW, et al. Meta-analysis and dose-response metaregression: circulating insulin-like growth factor I (IGF-I) and mortality.J Clin Endocrinol Metab 2011, 96:2912-2920.Ranke MB, Osterziel KJ, Schweizer R, et al. Reference levels of insulin-like growth factor I in the serum of healthy adults: comparison of four immunoassays.Clin Chem Lab Med 2003, 41:1329-1334.Bidlingmaier M, Friedrich N, Emeny RT, et al. Reference intervals for insulin-like growth factor-1 (igf-i) from birth to senescence: results from a multicenter study using a new automated chemiluminescence IGF-I immunoassay conforming to recent international recommendations.J Clin Endocrinol Metab 2014, 99:1712-1721.Brabant G, von zur Muhlen A, Wuster C, et al. Serum insulin-like growth factor I reference values for an automated chemiluminescence immunoassay system: results from a multicenter study.Horm Res 2003, 60:53-60.Crowe FL, Key TJ, Allen NE, et al. The association between diet and serum concentrations of IGF-I, IGFBP-1, IGFBP-2, and IGFBP-3 in the European Prospective Investigation into Cancer and Nutrition.Cancer Epidemiol Biomarkers Prev 2009,18:1333-1340.Fontana L, Klein S, Holloszy JO. Long-term low-protein, low-calorie diet and endurance exercise modulate metabolic factors associated with cancer risk.Am J Clin Nutr 2006, 84:1456-1462.Fontana L, Weiss EP, Villareal DT, et al. Long-term effects of calorie or protein restriction on serum IGF-1 and IGFBP-3 concentration in humans.Aging Cell 2008, 7:681-687.Friedrich N, Haring R, Nauck M, et al. Mortality and serum insulin-like growth factor (IGF)-I and IGF binding protein 3 concentrations.J Clin Endocrinol Metab 2009, 94:1732-1739.Carlzon D, Svensson J, Petzold M, et al. Both low and high serum IGF-1 levels associate with increased risk of cardiovascular events in elderly men.J Clin Endocrinol Metab 2014, 99:E2308-2316.Svensson J, Carlzon D, Petzold M, et al. Both low and high serum IGF-I levels associate with cancer mortality in older men.J Clin Endocrinol Metab 2012, 97:4623-4630. .van Bunderen CC, van Nieuwpoort IC, van Schoor NM, et al. The Association of Serum Insulin-Like Growth Factor-I with Mortality, Cardiovascular Disease, and Cancer in the Elderly: A Population-Based Study.J Clin Endocrinol Metab 2010.Arai Y, Takayama M, Gondo Y, et al. Adipose endocrine function, insulin-like growth factor-1 axis, and exceptional survival beyond 100 years of age.J Gerontol A Biol Sci Med Sci 2008, 63:1209-1218.Johnsen SP, Hundborg HH, Sorensen HT, et al. Insulin-like growth factor (IGF) I, -II, and IGF binding protein-3 and risk of ischemic stroke.J Clin Endocrinol Metab 2005, 90:5937-5941.Hankinson SE, Willett WC, Colditz GA, et al. Circulating concentrations of insulin-like growth factor-I and risk of breast cancer.Lancet 1998, 351:1393-1396.Chan JM, Stampfer MJ, Giovannucci E, et al. Plasma insulin-like growth factor-I and prostate cancer risk: a prospective study.Science 1998, 279:563-566.

NEW programming starts Monday September 23rd in the LiftingLindsay App.Click HERE to join! 4x a week training and 3x a week with at home alternatives too!My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!!Membership gives you access to….Training App with dozens of programs to choose from.MEAL PLANS w/ Yummy recipes!Courses : Learn Step Away from Tracking and Mindfully EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.bi Weekly Lives where I help you get your nutrition plan or answer questionsUpload videos of exercises for form reviews done by me!Topics discussed in this episode:(00:08) - Get ready for some tough love (02:52) - Instagram is for old people (04:20) - Stories we see about reasons you can't lose weight (06:51) - Humans are bad at estimating calories (14:58) - Some ways you can get a better idea of what you're consuming (20:55) - Somebody has to be sacrificed if you want change Join BeStrong with Lindsay. And follow Lindsay on Instagram.Find Alex or inquire about coaching on Instagram, @alexparker.fit Give him a follow and send him a DM to ask about coaching.REFERENCES:Konig, L.M., K. Ziesemer, and B. Renner, *Quantifying Actual and Perceived Inaccuracy When Estimating the Sugar, Energy Content and Portion Size of Foods.*Nutrients, 2019. 11(10).Zhou, J., et al., Calorie Estimation From Pictures of Food: Crowdsourcing Study. Interact J Med Res, 2018. 7(2): p. e17.Lichtman, S.W., et al., Discrepancy between self-reported and actual caloric intake and exercise in obese subjects. N Engl J Med, 1992. 327(27): p. 1893-8.Champagne, C.M., et al., Energy intake and energy expenditure: a controlled study comparing dietitians and non-dietitians. J Am Diet Assoc, 2002. 102(10): p. 1428-32.Dahle, J.H., et al., Underreporting of energy intake in weight loss maintainers. Am J Clin Nutr, 2021.McKenzie, B.L., et al., Investigating sex differences in the accuracy of dietary assessment methods to measure energy intake in adults: a systematic review and meta-analysis. Am J Clin Nutr, 2021. 113(5): p. 1241-1255.Willbond, S.M., et al., Normal weight men and women overestimate exercise energy expenditure. J Sports Med Phys Fitness, 2010. 50(4): p. 377-84.

Did you know that one simple change in your kitchen could transform your health? In today's episode, Miles Hassell, MD, explores the extensive health benefits of extra virgin olive oil (EVOO). Drawing on three lines of evidence, he makes a compelling case for making EVOO your primary kitchen fat. A few takeaways from Miles Hassell, MD: Studies have shown that EVOO supports gut health. A healthy gut can contribute to improved digestion, a stronger immune system, and even better mental health. Regular consumption of EVOO has been associated with a lower incidence of dementia. This connection underscores the importance of incorporating EVOO into your diet as part of a proactive approach to brain health. Research indicates that higher consumption of olive oil is linked to a lower incidence of certain cancers. The powerful antioxidant and anti-inflammatory properties of EVOO play a significant role in reducing cancer risk. One of the most well-documented benefits of EVOO is its ability to lower the risk of heart disease. Unlike other vegetable oils, EVOO has been consistently shown to promote cardiovascular health.   Miles Hassell, MD emphasizes that EVOO is not just a cooking ingredient but a therapeutic tool. Its unique composition of monounsaturated fats, antioxidants, and anti-inflammatory compounds makes it a powerhouse for health promotion.  While other vegetable oils lack the same level of evidence for health benefits, EVOO stands out for its protective effects. When compared to other oils, EVOO consistently comes out on top.  Making the switch to EVOO can be a simple yet powerful change to improve your overall health. So next time you're cooking, reach for the EVOO and enjoy both its flavor and its multitude of health benefits.   Join the cause! Support the podcast and be a champion of a future episode by donating here: https://greatmed.org/donate/ For more information and references head to: https://greatmed.org   Purchase Good Food Great Medicine    Twitter (X): https://x.com/greatmedorg Instagram: @mileshassellmd Facebook: https://www.facebook.com/people/GreatMedorg/61554645308577/ Substack: https://substack.com/@greatmed YouTube: https://www.youtube.com/@greatmedicine email: info@greatmed.org   References for Today's Episode: Markellos C, Ourailidou ME, Gavriatopoulou M, Halvatsiotis P, Sergentanis TN, Psaltopoulou T. Olive oil intake and cancer risk: A systematic review and meta-analysis. PLoS One. 2022 Jan 11;17(1):e0261649. doi: 10.1371/journal.pone.0261649. PMID: 35015763; PMCID: PMC8751986. Millman JF, Okamoto S, Teruya T, Uema T, Ikematsu S, Shimabukuro M, Masuzaki H. Extra-virgin olive oil and the gut-brain axis: influence on gut microbiota, mucosal immunity, and cardiometabolic and cognitive health. Nutr Rev. 2021 Nov 10;79(12):1362-1374. doi: 10.1093/nutrit/nuaa148. PMID: 33576418; PMCID: PMC8581649. Guasch-Ferré M, Hruby A, Salas-Salvadó J, Martínez-González MA, Sun Q, Willett WC, Hu FB. Olive oil consumption and risk of type 2 diabetes in US women. Am J Clin Nutr. 2015 Aug;102(2):479-86. doi: 10.3945/ajcn.115.112029. Epub 2015 Jul 8. PMID: 26156740; PMCID: PMC4515873 Valls-Pedret C, Lamuela-Raventós RM, Medina-Remón A, Quintana M, Corella D, Pintó X, Martínez-González MÁ, Estruch R, Ros E. Polyphenol-rich foods in the Mediterranean diet are associated with better cognitive function in elderly subjects at high cardiovascular risk. J Alzheimers Dis. 2012;29(4):773-82. doi: 10.3233/JAD-2012-111799. PMID: 22349682. Moreno-Luna R, Muñoz-Hernandez R, Miranda ML, Costa AF, Jimenez-Jimenez L, Vallejo-Vaz AJ, Muriana FJ, Villar J, Stiefel P. Olive oil polyphenols decrease blood pressure and improve endothelial function in young women with mild hypertension. Am J Hypertens. 2012 Dec;25(12):1299-304. doi: 10.1038/ajh.2012.128. Epub 2012 Aug 23. PMID: 22914255. Cougnard-Grégoire A, Merle BM, Korobelnik JF, Rougier MB, Delyfer MN, Le Goff M, Samieri C, Dartigues JF, Delcourt C. Olive Oil Consumption and Age-Related Macular Degeneration: The Alienor Study. PLoS One. 2016 Jul 28;11(7):e0160240. doi: 10.1371/journal.pone.0160240. PMID: 27467382; PMCID: PMC4965131. Kien CL, Bunn JY, Tompkins CL, Dumas JA, Crain KI, Ebenstein DB, Koves TR, Muoio DM. Substituting dietary monounsaturated fat for saturated fat is associated with increased daily physical activity and resting energy expenditure and with changes in mood. Am J Clin Nutr. 2013 Apr;97(4):689-97. doi: 10.3945/ajcn.112.051730. Epub 2013 Feb 27. Erratum in: Am J Clin Nutr. 2013 Aug;98(2):511. PMID: 23446891; PMCID: PMC3607650. Guasch-Ferré M, Liu G, Li Y, Sampson L, Manson JE, Salas-Salvadó J, Martínez-González MA, Stampfer MJ, Willett WC, Sun Q, Hu FB. Olive Oil Consumption and Cardiovascular Risk in U.S. Adults. J Am Coll Cardiol. 2020 Apr 21;75(15):1729-1739. doi: 10.1016/j.jacc.2020.02.036. Epub 2020 Mar 5. PMID: 32147453; PMCID: PMC7233327. Ferrara LA, Raimondi AS, d'Episcopo L, Guida L, Dello Russo A, Marotta T. Olive oil and reduced need for antihypertensive medications. Arch Intern Med. 2000 Mar 27;160(6):837-42. doi: 10.1001/archinte.160.6.837. PMID: 10737284. Priore P, Cavallo A, Gnoni A, Damiano F, Gnoni GV, Siculella L. Modulation of hepatic lipid metabolism by olive oil and its phenols in nonalcoholic fatty liver disease. IUBMB Life. 2015 Jan;67(1):9-17. doi: 10.1002/iub.1340. Epub 2015 Jan 28. PMID: 25631376. Gutiérrez-Repiso C, Soriguer F, Rojo-Martínez G, García-Fuentes E, Valdés S, Goday A, Calle-Pascual A, López-Alba A, Castell C, Menéndez E, Bordiú E, Delgado E, Ortega E, Pascual-Manich G, Urrutia I, Mora-Peces I, Vendrell J, Vázquez JA, Franch J, Girbés J, Castaño L, Serrano-Ríos M, Martínez-Larrad MT, Catalá M, Carmena R, Gomis R, Casamitjana R, Gaztambide S. Variable patterns of obesity and cardiometabolic phenotypes and their association with lifestyle factors in the Di@bet.es study. Nutr Metab Cardiovasc Dis. 2014 Sep;24(9):947-55. doi: 10.1016/j.numecd.2014.04.019. Epub 2014 Jun 9. PMID: 24984822. Ramsden CE, Zamora D, Leelarthaepin B, Majchrzak-Hong SF, Faurot KR, Suchindran CM, Ringel A, Davis JM, Hibbeln JR. Use of dietary linoleic acid for secondary prevention of coronary heart disease and death: evaluation of recovered data from the Sydney Diet Heart Study and updated meta-analysis. BMJ. 2013 Feb 4;346:e8707. doi: 10.1136/bmj.e8707. Erratum in: BMJ. 2013;346:f903. PMID: 23386268; PMCID: Juul F, Vaidean G, Lin Y, Deierlein AL, Parekh N. Ultra-Processed Foods and Incident Cardiovascular Disease in the Framingham Offspring Study. J Am Coll Cardiol. 2021 Mar 30;77(12):1520-1531. doi: 10.1016/j.jacc.2021.01.047. PMID: 33766258. Schnabel L, Kesse-Guyot E, Allès B, Touvier M, Srour B, Hercberg S, Buscail C, Julia C. Association Between Ultraprocessed Food Consumption and Risk of Mortality Among Middle-aged Adults in France. JAMA Intern Med. 2019 Apr 1;179(4):490-498. doi: 10.1001/jamainternmed.2018.7289. PMID: 30742202; PMCID: PMC6450295. ​​Lane MM, Gamage E, Du S, Ashtree DN, McGuinness AJ, Gauci S, Baker P, Lawrence M, Rebholz CM, Srour B, Touvier M, Jacka FN, O'Neil A, Segasby T, Marx W. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ. 2024 Feb 28;384:e077310. doi: 10.1136/bmj-2023-077310. PMID: 38418082; PMCID: PMC10899807. Alonso-Pedrero L, Ojeda-Rodríguez A, Martínez-González MA, Zalba G, Bes-Rastrollo M, Marti A. Ultra-processed food consumption and the risk of short telomeres in an elderly population of the Seguimiento Universidad de Navarra (SUN) Project. Am J Clin Nutr. 2020 Jun 1;111(6):1259-1266. doi: 10.1093/ajcn/nqaa075. PMID: 32330232. Taneri PE, Wehrli F, Roa-Díaz ZM, Itodo OA, Salvador D, Raeisi-Dehkordi H, Bally L, Minder B, Kiefte-de Jong JC, Laine JE, Bano A, Glisic M, Muka T. Association Between Ultra-Processed Food Intake and All-Cause Mortality: A Systematic Review and Meta-Analysis. Am J Epidemiol. 2022 Jun 27;191(7):1323-1335. doi: 10.1093/aje/kwac039. PMID: 35231930.    

"Wer abnehmen will, muss essen."— Prof. Dr. Ingo Froböse, Folge 195 Mit dem Begriff “Abnehmen” verbinden die meisten Menschen Mangelgefühle, Hungern und Verzicht. In meiner Welt stimmt das nicht, ich halte es sogar für kontraproduktiv. Wer nachhaltig abnehmen will, sollte MEHR essen. Und zwar MEHR von den Dingen, die Dich satt und zufrieden machen – während Du Fett abbaust. Diäten, die auf Mangel und Verbote setzen, sind meist schon zum Scheitern verurteilt, bevor sie begonnen haben. Also lass uns den Fokus auf das “MEHR” legen: Hier sind 8 Dinge, von denen Du MEHR essen solltest, um SCHNELLER abzunehmen. ____________ *WERBUNG:

MedLink Neurology Podcast is delighted to feature selected episodes from BrainWaves, courtesy of James E Siegler MD, its originator and host. BrainWaves is an academic audio podcast whose mission is to educate medical providers through clinical cases and topical reviews in neurology, medicine, and the humanities, and episodes originally aired from 2016 to 2021.Originally released: December 26, 20192019 was a big year. The year of the Mueller report. The American college admissions scandals. Brexit. But it was also the year the US Women's team won the World Cup and lobbied for the equal pay of women and men in sports. It was the year of NMO, in which several pivotal trials showed the benefit of disease-modulating therapy in this condition. The year Will Smith played Genie in Aladdin.2019 was a great year. And as we wrap up 2019, this week's episode includes some of the highlights. Enjoy!Produced by James E Siegler with support from Erika Mejia, Rajat Dhar, and the entire Siegler family. Music courtesy of Axletree, Chris Zabriskie, John Paston, Kevin Mcleod, Josh Woodward, Steve Combs, Lee Rosevere, Scott Holmes, Advent Chamber Orchestra, Coldnoise, and Pachyderm. Sound effects by Mike Koenig and Daniel Simion. BrainWaves' podcasts and online content are intended for medical education only and should not be used for clinical decision-making. Be sure to follow us on Twitter @brainwavesaudio for the latest updates to the podcast.REFERENCES[BRAIN FOOD]Devore EE, Kang JH, Breteler MM, Grodstein F. Dietary intakes of berries and flavonoids in relation to cognitive decline. Ann Neurol 2012;72(1):135-43. PMID 22535616Kennedy DO, Wightman EL, Reay JL, et al. Effects of resveratrol on cerebral blood flow variables and cognitive performance in humans: a double-blind, placebo-controlled, crossover investigation. Am J Clin Nutr 2010;91(6):1590-7. PMID 20357044Lefèvre-Arbogast S, Gaudout D, Bensalem J, et al. Pattern of polyphenol intake and the long-term risk of dementia in older persons. Neurology 2018;90(22):e1979-e1988. PMID 29703769Liu QP, Wu YF, Cheng HY, et al. Habitual coffee consumption and risk of cognitive decline/dementia: A systematic review and meta-analysis of prospective cohort studies. Nutrition 2016;32(6):628-36. PMID 26944757Miller MG, Hamilton DA, Joseph JA, Shukitt-Hale B. Dietary blueberry improves cognition among older adults in a randomized, double-blind, placebo-controlled trial. Eur J Nutr 2018;57(3):1169-80. PMID 28283823Morris MC, Tangney CC, Wang Y, et al. MIND diet slows cognitive decline with aging. Alzheimers Dement 2015;11(9):1015-22. PMID 26086182Newman JC, Covarrubias AJ, Zhao M, et al. Ketogenic diet reduces midlife mortality and improves memory in aging mice. Cell Metab 2017;26(3):547-57.e8. PMID 28877458Norton S, Matthews FE, Barnes DE, Yaffe K, Brayne C. Potential for primary prevention of Alzheimer's disease: an analysis of population-based data. Lancet Neurol 2014;13(8):788-94. Erratum in: Lancet Neurol 2014;13(11):1070. PMID 25030513Okkersen K, Jimenez-Moreno C, Wenninger S, et al. Cognitive behavioural therapy with optional graded exercise therapy in patients with severe fatigue with myotonic dystrophy type 1: a multicentre, single-blind, randomised trial. Lancet Neurol 2018;17(8):671-80. PMID 29934199Radd-Vagenas S, Duffy SL, Naismith SL,

In this nugget we look at the evidence for diet to improve prostate cancer outcomes and the influence diet can have on erectile dysfunction. ED HPFS paper https://bjui-journals.onlinelibrary.wiley.com/doi/10.1111/bju.15765 2022 PC review Gupta, N., Patel, H.D., Taylor, J. et al. Systematic review of the impact of a plant-based diet on prostate cancer incidence and outcomes. Prostate Cancer Prostatic Dis 25, 444–452 (2022). https://doi.org/10.1038/s41391-022-00553-2 UK Biobank study - Parra-Soto S, Ahumada D, Petermann-Rocha F, Boonpoor J, Gallegos JL, Anderson J, et al. Association of meat, vegetarian, pescatarian and fish-poultry diets with risk of 19 cancer sites and all cancer: findings from the UK Biobank prospective cohort study and meta-analysis. BMC Med. 2022;20:79. PC in HPFS study Loeb S, Fu BC, Bauer SR, Pernar CH, Chan JM, Van Blarigan EL, et al. Association of plant-based diet index with prostate cancer risk. Am J Clin Nutr. 2022;115:662–70. https://plantbasedhealthprofessionals.com/optimising-prostate-health-on-a-plant-based-diet

On today's episode of Diet Starts Tomorrow, Emily and Lauren chat about how “the age of ozempic” is affecting plus size influencers and their followers. Some people are taking it; some aren't and emotions are HIGH. Is it a betrayal if a body positive account starts to lose weight or is it just none of our business? Then, the two review a disturbing new trend where semaglutide companies are targeting fat positivity accounts to take their drugs for ca$h. This is a sensitive subject and we are figuring it out just like you as it happens. Peace and love! Sources: Re: Weight gain after stopping semaglutide usage:  https://www.nbcnews.com/health/health-news/happens-stop-taking-wegovy-ozempic-many-people-regain-weight-rcna66282 https://jamanetwork.com/journals/jama/fullarticle/2777886 https://jamanetwork.com/journals/jama/fullarticle/2812936?guestAccessKey=753fc442-37ad-47c9-9aac-307204ec3055&utm_source=For_The_Media&utm_medium=referral&utm_campaign=ftm_links&utm_content=tfl&utm_term=121123 Re: Most attempts at weight loss fail https://www.researchgate.net/publication/285656894_Weight_Loss_Is_Not_the_Answer_A_Well-being_Solution_to_the_Obesity_Problem https://psycnet.apa.org/fulltext/2018-40989-001.html https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-10-9 https://www.researchgate.net/publication/7741309_Wing_RR_Phelan_S_Long-term_weight_loss_maintenance_Am_J_Clin_Nutr_82_1_Suppl_222S-225S https://pubmed.ncbi.nlm.nih.gov/17469900/ Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam breaks down the different ways your body burns calories and why having a step goal can be so beneficial to weight loss.  She goes over several studies discussing the connection between daily movement and hunger management, fat loss, as well as weight loss maintenance.  You can find all the references below:•PMID: 29289613 Homeostatic and non-homeostatic appetite control along the spectrum of physical activity levels: An updated perspective•Burton, H.M. and E.F. Coyle, Daily Step Count and Postprandial Fat Metabolism. Med Sci Sports Exerc, 2021. 53(2): p. 333-340.•Sullivan Bisson, A.N., S.A. Robinson, and M.E. Lachman, Walk to a better night of sleep: testing the relationship between physical activity and sleep. Sleep Health, 2019. 5(5):•Foright, R., et al., Effects of Exercise during Weight Loss Maintenance on Appetite Regulation in Women. Transl J Am Coll Sports Med, 2020.•Foright, R.M., et al., Is regular exercise an effective strategy for weight loss maintenance?  Physiol Behav, 2018.•Mayer, J., P. Roy, and K.P. Mitra, Relation between caloric intake, body weight, and physical work: studies in an industrial male population in West Bengal.  Am J Clin Nutr, 1956.Follow Sam on IG at @fitfam_bysamLearn more about the Fitfam at www.fitfambysam.com

Du ved det jo godt. Der er rigtig god evidens for at vægttabsforsøg mislykkedes. Alligevel så tror du, håber du, tænker du, at det kan jo være. Det kan jo være, at det lykkes denne gang. Det kan jo være, at du bare ikke har fundet den rigtige kur endnu. Så du prøver lige igen. Du prøver samme metode, i ny indpakning, med et inderligt håb om, at den vil give dig et andet resultat. Men skæbnen vil ikke noget andet, og du ender igen med følelsen af at være forkert, en fiasko en fejl, måske, når det igen ikke lykkes for dig. Du er endt i en ond spiral af mislykkede slankekure der er ført til øget selvkritik, kropskritik og et enormt forvirret forhold til mad. For hvad er overhoved sundt?Det her afsnit er til dig der har været på hundredevis af kure, eller dig der har været på én, og oplevet en følelse af at der har været noget galt med DIG når du ikke har kunne holde kuren(e). Jeg vil oplyse dig om hvad der sker når man er på slankekur, og så vil jeg forklare dig, hvorfor det at du fejler en kur faktisk slet ikke har noget med dig at gøre. Så, det jeg blandt andet kommer ind på i afsnittet er: Hvorfor slankekuren(e) ikke virkerHvad der sker i krop og sind når vi er på kurHvorfor vi bliver enormt dårlige til at træffe gode valg for os selv når vi er på kurHvordan vores forhold til mad kan blive forstyrret når vi er på kurHvordan vores forventninger til en slankekur ofte er urealistiskeHvordan slankekurene ofte får dig til at spise mere og tage påHvorfor du bliver så sulten, når du er på kurHvorfor vi reagerer forskelligt på samme slankekurHvorfor motivation sjældent er særlig brugbart når vi skal lave forandringerHvorfor det ikke er DIG der bare skal tage dig sammenOg meget mere! Sundhedsstyrelsen i 2018 blev der fundet moderat evidens for, at livsstilsinterventioner i gennemsnit kan give vægttab i størrelsesordenen 1,5-3,5 kilo og at disse vægttab i nogen grad kan holdes længere tid (op til 3 år) (1).Efter vægttabsinterventionen havde kvinderne i gennemsnit tabt 16 kilo. 47% mente at de havde opnået et endnu mere skuffende vægttab, end de havde forventet (2).I et studie der undersøgte 372 mænd- og kvinders spisemønstre fandt man, at rigide og kontrollerede spisemønstre, der var forbundet med dikotomisk tænkning (sort/hvid tænkning), også var forbundet med øget kropsutilfredshed (3).Det ser ud til at en "alt eller intet” mentalitet i forhold til kost, og overskridelse af egne kostregler, midlertidig kan føre til opgivelse af diæten (kontrollen) og overspisninger (4).Perioder med relativ energimangel kan påvirke den enkelte både psykologiske og fysiologisk så som blandt andet overoptagethed af mad, koncentrationsbesvær (5).Mennesker påvirkes vidt forskelligt af det samme kalorieoverskud, det ses blandt andet i forsøg med kontrollerede overspisninger. I et forsøg hvor forsøgspersonerne overspiste i alt 84.000 kalorier i løbet af 14 uger, svarende til 1.000 ekstra kalorier på seks ud af ugens syv dage, varierede vægtøgningen fra 4-13 kg (6).Mange mennesker vil opleve at overspise inden opstart af en restriktiv periode (opstart af kostvejledningsforløb eller slankekur), fordi "Det er nu eller aldrig". Dette fænomen kaldes 'det sidste måltid' på engelsk 'The last supper' (7).De individuelle næringsstoffer er ikke længere under mistanke for at være skyld i fedme (8).Undersøgelser har vist, at en tredjedel til to tredjedele af deltagerne i slankeforsøg, tog mere på i vægt, end de tabte på deres diæter (9).I en meta-analyse af 29 langsigtede vægttabsstudier var mere end halvdelen af ​​den tabte vægt genvundet inden for to år, og efter fem år var mere end 80 % af den tabte vægt genvundet (10).Op mod 95% af vægttabsforsøg mislykkedes (11).Kilder: 1: Lind MV, Michaelsen KF, Mølgaard, Astrup A, Larsen, ML. Evidens for livsstilsinterventioner til børn og voksne med svær overvægt. En litteraturgennemgang København : Københavns Universitet 2018 2: Foster GD, Wadden TA, Vogt RA, Brewer G. What is a reasonable weight loss? Patients' expectations and evaluations of obesity treatment outcomes. J Consult Clin Psychol 1997; 65: 79 – 85.3: J. Linardon & S. Mitchell: Eating Behaviors 2017, p. 1-22: Rigid dietary control, flexible dietary control, and intuitive eating: Evidence for their differential relationship to disordered eating and body image concerns.4: A. Palascha et al.: Journal of Health Psychology2015 p. 638–648: How does thinking in Black and White terms relate to eating behavior and weight regain?5: The Minnesota Starvation Experiment - How Starvation Affects the Body and Mind. Weblink: https://eatingdisorders.dukehealth.org/education/resources/starvation-experiment6: C Bouchard., et al., 1990: The response to long-term overfeeding in identical twins.7: Tribole E., Resch E. Intuitive Eating – A Revolution Program That Works. 3. udgave. New York. St. Martin's Griffn. 2012. 77-84.8: K. D. Hall (2028): Did the Food Environment Cause the Obesity Epidemic?9: Tomiyama. A. J et al (2007): Medicare's search for effective obesity treatments: diets are not the answer10: Anderson JW, Konz EC, Frederich RC, Wood CL. Long-term weight-loss maintenance: a meta-analysis of US studies. Am J Clin Nutr. 2001;74(5):579–584.11: Tribole E., Resch E. Intuitive Eating – A Revolution Program That Works. 4. udgave. New York. St. Martin's Griffn. 2020.

Olá pessoal, sou André Burgos, e acabei de conduzir uma live incrível que vai revolucionar a forma como você encara a sua saúde. Discuti os perigos de 5 alimentos para diabéticos tipo 2, respondi a perguntas e compartilhei dicas valiosas para uma jornada mais saudável. Se você perdeu esse evento crucial, não se preocupe! Ouça agora ao episódio completo, mergulhe nas informações transformadoras e dê o primeiro passo para uma vida com saúde e qualidade. Fontes: - Malik VS, Popkin BM, Bray GA, Després JP, Willett WC, Hu FB. Sugar-sweetened beverages and risk of metabolic syndrome and type 2 diabetes: a meta-analysis. Diabetes Care. 2010;33(11):2477-83. - Barclay AW, Petocz P, McMillan-Price J, et al. Glycemic index, glycemic load, and chronic disease risk--a meta-analysis of observational studies. Am J Clin Nutr. 2008;87(3):627-37 - Jenkins DJ, Wolever TM, Taylor RH, et al. Glycemic index of foods: a physiological basis for carbohydrate exchange. Am J Clin Nutr. 1981;34(3):362-6 - Imamura F, Micha R, Wu JH, et al. Effects of saturated fat, polyunsaturated fat, monounsaturated fat, and carbohydrate on glucose-insulin homeostasis: a systematic review and meta-analysis of randomised controlled feeding trials. PLoS Med. 2016;13(7):e1002087 - Jenkins DJ, Wolever TM, Taylor RH, et al. Glycemic index of foods: a physiological basis for carbohydrate exchange. Am J Clin Nutr. 1981;34(3):362-6 :::::: Seja Membro e Receba Aulas e Conteúdos Exclusivos:::: https://www.youtube.com/channel/UCgeSWvdpxC7Ckc77h_xgmtg/join Entre em meu Canal do Telegram: https://t.me/canalandreburgos Inscreva-se em nosso canal http://goo.gl/Ot3z2raccc Saiba mais sobre o Método Protagonista em: https://escoladoprotagonista.com.br/oferta Programa Atletas LowCarb: https://atletaslowcarb.com.br/programa-alc/ Me siga no Instagram https://www.instagram.com/andreburgos/

Introduction: Frustration with extreme weight loss approaches. Passion for healing metabolism for natural weight regulation. Introduction to Metabolic Endotoxemia (ME) and its link to gut health. Understanding Metabolic Endotoxemia (ME): ME linked to microbiome insult, impacting gut health. Factors include antibiotics, c-section, lack of breastfeeding, and low-fiber diet. Vicious cycle: Microbiome issues lead to low fiber, worsening diversity. Leaky gut allows lipopolysaccharides (LPS) to trigger systemic inflammation. Altered hunger signaling and reduced satiety hormones contribute to obesity. Impact of Endotoxemia: Metabolic syndrome features tied to ME: inflammation, insulin resistance, central fat storage, hypertension, and dyslipidemia. Scientific Quotes on Endotoxemia: Gut dysbiosis induces oxidative stress and ME, major drivers of obesity. Oxidative stress key in developing complications of type 2 diabetes. Gut dysbiosis linked to chronic inflammation in coronary artery disease. Studies and Interventions: Diet High in Fiber, Polyphenols, and Functional Foods: Improved metabolic markers in type 2 diabetes subjects. Lowered blood sugar, cholesterol, triglycerides, and inflammation. Flaxseed Intervention: Lowered intestinal permeability and LPS in perimenopausal, overweight females. Pomegranate Extract: Reduced inflammation, improved gut bacteria, and lowered endotoxemia in overweight subjects with high cholesterol. Resistant Dextrin (Prebiotic): Lowered endotoxemia, improved sleep, quality of life, inflammation, and blood sugar in type 2 diabetes females. Probiotic (Lactobacillus Rosis GG): Improved inflammation, lowered endotoxemia, and enhanced metabolic outcomes in coronary artery disease subjects. Symbiotic Intervention (Probiotic + Prebiotic): Significant improvement in endotoxemia, inflammation, and metabolic markers in subjects with obesity. Practical Applications and Recommendations: Testing for endotoxemia using LPS antibodies. Dietary focus on high polyphenol, unrefined carbs, high-fiber, and nutrient-dense foods. Power foods include flax seeds, chia seeds, true fermented yogurt, and pomegranate extract. Individualized approach for gut dysbiosis, starting with digestive support. Conclusion: Emphasis on the gut-metabolism connection. Majority may have endotoxemia, a main driver of type 2 diabetes and obesity. Solutions involve optimizing gut health through diet, supplements, and personalized approaches. References used in this episode: 1.Medina-Vera I, Sanchez-Tapia M, Noriega-Lopez L, et al. A dietary intervention with functional foods reduces metabolic endotoxaemia and attenuates biochemical abnormalities by modifying faecal microbiota in people with type 2 diabetes. Diabetes Metab. 2019;45(2):122-131. 2.Krumbeck JA, Rasmussen HE, Hutkins RW, et al. Probiotic Bifidobacterium strains and galactooligosaccharides improve intestinal barrier function in obese adults but show no synergism when used together as synbiotics. Microbiome. 2018;6(1):121. 3.Saleh-Ghadimi S, Dehghan P, Sarmadi B, Maleki P. Improvement of sleep by resistant dextrin prebiotic in type 2 diabetic women coincides with attenuation of metabolic endotoxemia: involvement of gut-brain axis. J Sci Food Agric. 2022;102(12):5229-5237. 4.Fallah F, Mahdavi R. L-Carnitine and synbiotic co-supplementation: beneficial effects on metabolic-endotoxemia, meta-inflammation, and oxidative-stress biomarkers in obese patients: a double blind, randomized, controlled clinical trial. Food Funct. 2023;14(4):2172-2187. 5.Moludi J, Kafil HS, Qaisar SA, Gholizadeh P, Alizadeh M, Vayghyan HJ. Effect of probiotic supplementation along with calorie restriction on metabolic endotoxemia, and inflammation markers in coronary artery disease patients: a double blindplacebo controlled randomized clinical trial. Nutr J. 2021;20(1):47. 6.Farhangi MA, Dehghan P, Namazi N. Prebiotic supplementation modulates advanced glycation end-products (AGEs), soluble receptor for AGEs (sRAGE), and cardiometabolic risk factors through improving metabolic endotoxemia: a randomized-controlled clinical trial. Eur J Nutr. 2020;59(7):3009-3021. Gonzalez-Sarrias A, Nunez-Sanchez MA, Avila-Galvez MA, et al. Consumption of pomegranate decreases plasma lipopolysaccharide-binding protein levels, a marker of metabolic endotoxemia, in patients with newly diagnosed colorectal cancer: a randomized controlled clinical trial. Food Funct. 2018;9(5):2617-2622. 8. Gonzalez-Sarrias A, Romo-Vaquero M, Garcia-Villalba R, Cortes-Martin A, Selma MV, Espin JC. The Endotoxemia Marker Lipopolysaccharide-Binding Protein is Reduced in Overweight-Obese Subjects Consuming Pomegranate Extract by Modulating the Gut Microbiota: A Randomized Clinical Trial. Mol Nutr Food Res. 2018;62(11):e1800160. 9. Millischer V, Heinzl M, Faka A, et al. Intravenous administration of LPS activates the kynurenine pathway in healthy male human subjects: a prospective placebo-controlled cross-over trial. J Neuroinflammation. 2021;18(1):158. 10. Iqbal A, Prince LR, Novodvorsky P, et al. Effect of Hypoglycemia on Inflammatory Responses and the Response to Low-Dose Endotoxemia in Humans. J Clin Endocrinol Metab. 2019;104(4):1187-1199. 11. Pei R, DiMarco DM, Putt KK, et al. Premeal Low-Fat Yogurt Consumption Reduces Postprandial Inflammation and Markers of Endotoxin Exposure in Healthy Premenopausal Women in a Randomized Controlled Trial. J Nutr. 2018;148(6):910-916. 12. Madison AA, Belury MA, Andridge R, et al. Afternoon distraction: a high-saturated-fat meal and endotoxemia impact postmeal attention in a randomized crossover trial. Am J Clin Nutr. 2020;111(6):1150-1158. 13. Sant'Ana CT, Amorim AD, Gava AP, et al. Brown and golden flaxseed reduce intestinal permeability and endotoxemia, and improve the lipid profile in perimenopausal overweight women. Int J Food Sci Nutr. 2022;73(6):829-840. 14. Frank J, Gupta A, Osadchiy V, Mayer EA. Brain-Gut-Microbiome Interactions and Intermittent Fasting in Obesity. Nutrients. 2021;13(2). 15. Cani PD, Osto M, Geurts L, Everard A. Involvement of gut microbiota in the development of low-grade inflammation and type 2 diabetes associated with obesity. Gut Microbes. 2012;3(4):279-288. Lean for Life is now in the App Store! Heal your Metabolism with the Lean for Life app: https://empowered-nutrition.ck.page/193bb2cd67 Help yourself feel aligned using our three phase approach: Lean for Life Membership called Heal, Optimize , and Refinewhere you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website! Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit. Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (@empowerednutrition.health).Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan! Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas by email to: podcast@empowerednutrition.health Follow us on: Instagram | Facebook

Découvrez le livre NEUROSAPIENS !  Pour apprendre à créer rapidement et à moindre coût son podcast, c'est par ici !  Bonjour et bienvenue dans la partie 2 de notre saga sur l'alimentation ! La semaine dernière, nous avons abordé le sujet de la psychonutrition, soit l'impact de l'alimentation sur la santé mentale. Cette semaine, et parce que ce podcast ne s'appelle pas Neurosapiens pour rien, on va aller voir l'impact de l'alimentation sur le cerveau, sur nos fonctions cognitives. On va aussi regarder quel impact la vision de la nourriture a sur notre cerveau, comment nos goûts alimentaires se forment et enfin pourquoi se retenir de manger n'est vraiment pas si simple que ça.  Production, animation, réalisation et illustration : Anaïs Roux Instagram : https://www.instagram.com/neurosapiens.podcast/ neurosapiens.podcast@gmail.com Produit et distribué en association avec LACME Production. _________ Musique  KEEP ON GOING Musique proposée par La Musique Libre Joakim Karud - Keep On Going : https://youtu.be/lOfg0jRqaA8 Joakim Karud : https://soundcloud.com/joakimkarud ONE NIGHT AWAY Musique de Patrick Patrikios _________ Sources :  Baym CL, Khan NA, Monti JM, Raine LB, Drollette ES, Moore RD, Scudder MR, Kramer AF, Hillman CH, Cohen NJ. Dietary lipids are differentially associated with hippocampal-dependent relational memory in prepubescent children. Am J Clin Nutr. 2014 May;99(5):1026-32. doi: 10.3945/ajcn.113.079624. Epub 2014 Feb 12. PMID: 24522447; PMCID: PMC3985209. Cole, Joanne. The findings of the study has be presented by Dr. Cole at NUTRITION 2023, an annual event organized by the American Society for Nutrition in Boston. Schiff HC, Kogan JF, Isaac M, Czarnecki LA, Fontanini A, Maffei A. Experience-dependent plasticity of gustatory insular cortex circuits and taste preferences. Sci Adv. 2023 Jan 13;9(2):eade6561. doi: 10.1126/sciadv.ade6561. Epub 2023 Jan 11. PMID: 36630501; PMCID: PMC9833665. Andersen, T., et al. (2023) Imagined eating - An investigation of priming and sensory-specific satiety. Appetite. doi.org/10.1016/j.appet.2022.106421. 

The First 50 People Claim This Free Gift We are committed to bringing you valuable content and if you enjoyed todays show, we'd greatly appreciate if you can take a moment and like it and leave a 5 star review. And if you believe in the power of knowledge, and want to help others discover the insights we share, please consider sharing this podcast on your social media platforms and with friends and family. As you navigate your own path to better health, remember that Balanced bodies is forever in your corner, see you all next week! Get ready to embark on a journey into the intricacies of Metabolic Adaptation in our latest episode of The Balanced Bodies Blueprint, the ultimate destination for health, wellness, and fitness enthusiasts. Today, we are thrilled to have the distinguished Brandon DaCruz, an online nutrition and physique coach, join us for an in-depth exploration of metabolic adaptation. Brandon, with over 15 years of experience in the fitness industry and a track record of working with over 1000 clients, is a well-known figure featured in Men's Fitness Magazine, Muscular Development, and Bodybuilding.com. In this episode, we unravel the mysteries of metabolism, exploring the components that make it up and understanding how it adapts to changes in energy intake. From reduced basal metabolic rate (BMR) to the impact of hormonal changes, we break down the science behind metabolic adaptation. Discover the crucial role of non-exercise activity thermogenesis (NEAT) in hindering weight loss and how it responds to calorie deficits. Learn how our body's everyday movements, from walking to fidgeting, are influenced by changes in energy intake. Brandon, Coach Vinny, and Dr. Eryn produce a dynamic conversation, with personal stories and real-world examples that will keep you hooked throughout the episode. Whether you're an athlete, a fitness enthusiast, or someone seeking quick fixes for your health, this episode is packed with actionable insights to elevate your understanding of metabolic adaptation. Tune in now and join us on this enlightening exploration with Brandon DaCruz! If You're Ready to take the next step? Sign up to work with Balanced Bodies for individual coaching and support. Your health and fitness goals are within reach. Have questions or feedback? Leave a comment, visit our website, or connect with us on social media. We'd love to hear from you. Coach VinnyEmail: vinny@balancedbodies.ioInstagram: vinnyrusso_balancedbodiesFacebook: Vinny Russo Dr. ErynEmail: dr.eryn@balancedbodies.ioInstagram: dr.eryn_balancedbodiesFacebook: Eryn Stansfield Brandon DaCruz Info:Email: bdacruzfitness@gmail.comInstagram: https://www.instagram.com/brandondacruz_/Facebook: https://www.facebook.com/brandondacruzfitnessWebsite: https://www.brandondacruzfit.com LEGION 20% OFF CODEGo to https://legionathletics.com/ and use the code RUSSO for 20% off your order! Sources Mentioned in this Episode: Rosenbaum M, Leibel RL. Adaptive thermogenesis in humans. Int J Obes (Lond). 2010 Oct;34 Suppl 1(0 1):S47-55. doi: 10.1038/ijo.2010.184. PMID: 20935667; PMCID: PMC3673773. Weigle DS, Sande KJ, Iverius PH, Monsen ER, Brunzell JD. Weight loss leads to a marked decrease in nonresting energy expenditure in ambulatory human subjects. Metabolism. 1988 Oct;37(10):930-6. doi: 10.1016/0026-0495(88)90149-7. PMID: 3173112. Metabolic Damage: do Negative Metabolic Adaptations During Underfeeding Persist After Refeeding in Non-Obese Populations? January 2016 DOI:10.18103/mra.v4i8.908 Martins C, Gower BA, Hill JO, Hunter GR. Metabolic adaptation is not a major barrier to weight-loss maintenance. Am J Clin Nutr. 2020 Sep 1;112(3):558-565. doi: 10.1093/ajcn/nqaa086. PMID: 32386226; PMCID: PMC7458773.

Description Join Dr. Ralph W. Moss and Ben Moss as they delve into the science of tomatoes and their potent component, lycopene. Uncover the groundbreaking research that positions lycopene as a significant agent against cancer. Discover the fascinating journey of lycopene from the humble tomato to its swift presence in our bloodstream, fueling our body's defense mechanisms. This episode is a compelling look into how nature equips us with powerful tools to combat disease, and offers practical insights on maximizing the benefits of tomatoes in our diet.   Articles Cited in this Episode: Karppi J, Kurl S, Nurmi T, Rissanen TH, Pukkala E, Nyyssönen K. Serum lycopene and the risk of cancer: the Kuopio Ischaemic Heart Disease Risk Factor (KIHD) study. Ann Epidemiol. 2009 Jul;19(7):512-8. doi: 10.1016/j.annepidem.2009.03.017. Epub 2009 May 13. PMID: 19443241. https://www.sciencedirect.com/science/article/abs/pii/S1047279709001082?via%3Dihub Kim JY, Paik JK, Kim OY, Park HW, Lee JH, Jang Y, Lee JH. Effects of lycopene supplementation on oxidative stress and markers of endothelial function in healthy men. Atherosclerosis. 2011 Mar;215(1):189-95. doi: 10.1016/j.atherosclerosis.2010.11.036. Epub 2010 Dec 9. PMID: 21194693. https://pubmed.ncbi.nlm.nih.gov/21194693/ Zu K, Mucci L, Rosner BA, Clinton SK, Loda M, Stampfer MJ, Giovannucci E. Dietary lycopene, angiogenesis, and prostate cancer: a prospective study in the prostate-specific antigen era. J Natl Cancer Inst. 2014 Feb;106(2):djt430. doi: 10.1093/jnci/djt430. Epub 2014 Jan 24. PMID: 24463248; PMCID: PMC3952200. https://pubmed.ncbi.nlm.nih.gov/24463248/ Aune D, Keum N, Giovannucci E, Fadnes LT, Boffetta P, Greenwood DC, Tonstad S, Vatten LJ, Riboli E, Norat T. Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular disease, total cancer, and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies. Am J Clin Nutr. 2018 Nov 1;108(5):1069-1091. doi: 10.1093/ajcn/nqy097. PMID: 30475962; PMCID: PMC6250988. https://pubmed.ncbi.nlm.nih.gov/30475962/ Ansari MS, Gupta NP. Lycopene: a novel drug therapy in hormone refractory metastatic prostate cancer. Urol Oncol. 2004 Sep-Oct;22(5):415-20. doi: 10.1016/j.urolonc.2004.05.009. PMID: 15464923. https://pubmed.ncbi.nlm.nih.gov/15464923/ Thanks for listening!  

¿Qué factores son los que más influyen a la mujer cuando esta decide que quiere ser madre? Las influencers Ana Brito (del showdebriten), Estefanía Unzu (Verdeliss), María Castro (maria_castro_jato) y la periodista de Guía Infantil María Machado, charla sobre ello en el primer episodio de ¿Qué esperar cuando estás buscando? - Crider KS et al. MTHFR 677C-T genotype is associated with folate and homocysteine concentrations in a large population-based, double-blind trial of folic acid supplementation. Am J Clin Nutr 2011;93(6);1365-1372. 2 Yan L et al. PLoS One 2012;7(10):e416892012. - Organización Mundial de la Salud, departamento de Hacer más saludable el embarazo, estándares de cuidado materno y neonatal. Ginebra, Suiza, 2006. Prevención de defectos en el tubo neural, capítulo 1.6 - Femibion® está siempre a tu lado, desde la planificación del embarazo hasta la lactancia. Con nutrientes seleccionados para un aporte a medida en cada fase de tu embarazo: aportan folato* (ácido fólico y Metafolin®) y otros nutrientes seleccionados. Los complementos alimenticios de Femibion no deben utilizarse como sustitutos de una dieta variada y equilibrada y un estilo de vida saludable. No superar la dosis diaria recomendada (1 comprimido en Femibion 1, y 1 comprimido + 1 cápsula en Femibion 2 y 3). Mantener fuera del alcance de los niños más pequeños. No deben ser consumidos por niños. - ADVERTENCIAS: Femibion 3 no debe tomarse durante el primer trimestre del embarazo por su contenido en vitamina A. Metafolin ® es una marca comercial registrada de Merck KGaA, Darmstadt, Alemania y utilizada bajo licencia. La ingesta suplementaria de ácido fólico incrementa el nivel de folato materno. Un nivel bajo de folato materno es un factor de riesgo en el desarrollo de defectos en el tubo neural en el feto. Por lo tanto, se recomienda que las mujeres tomen 400 µg de ácido fólico suplementario al día durante al menos un mes antes de la concepción y hasta tres meses después. Existen muchos factores de riesgo en el desarrollo de defectos del tubo neural. La alteración de un solo factor puede o no tener un efecto beneficioso.

Partnerem odcinka jest firma Sanprobi #współpracareklamowaW 136. odcinku podcastu rozmawiam z dr n. farm. Nataszą Staniak, specjalistką w dziedzinie neuropsychofarmakologii i ekspertką probiotykoterapii. Dyskutujemy głównie o wpływie mikrobioty na nadwagę i otyłość.Odsłuchaj nagrania, jeśli chcesz dowiedzieć się:Co wpływa na to, że jemy więcej niż potrzebujemyJaki jest wpływ mikrobioty na metabolizm i wchłanianie składników pokarmowychDlaczego niektóre osoby mogą jeść więcej i nie tyjąJak zadbać o zdrową mikrobiotę jelitowąJakie są różnice w mikrobiocie osób szczupłych i otyłychJaki wpływ ma stan zapalny na masę ciałaJak mikrobiota wpływa na apetytCzy antybiotykoterapia wpływają na ryzyko wystąpienia otyłościDlaczego Akkermansia muciniphila jest szczególną bakterią dla naszego zdrowiaCzy probiotykoterapia może wspomóc odchudzanieLink do live o Akkermansia muciniphila: https://www.instagram.com/p/CuU8O2sMVCV/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA==Nataszę znajdziesz w Internecie:Strona: https://nastaya.pl/IG: https://www.instagram.com/dr_nastaya/FB: https://www.facebook.com/drNataszaStaniak/Bibliografia i link do wpisów bibliograficznych:https://nastaya.pl/jak-bakterie-jelitowe-sabotuja-nasze-odchudzanie/ Geng J, Ni Q, Sun W, Li L, Feng X. The links between gut microbiota and obesity and obesity related diseases. Biomed Pharmacother. 2022 Mar;147:112678.Gomes AC, Hoffmann C, Mota JF. The human gut microbiota: Metabolism and perspective in obesity. Gut Microbes. 2018 Jul 4;9(4):308-325. Liu BN, Liu XT, Liang ZH, Wang JH. Gut microbiota in obesity. World J Gastroenterol. 2021 Jul 7;27(25):3837-3850Ridaura VK, Faith JJ, Rey FE, Cheng J, Duncan AE, Kau AL, Griffin NW, Lombard V, Henrissat B, Bain JR, Muehlbauer MJ, Ilkayeva O, Semenkovich CF, Funai K, Hayashi DK, Lyle BJ, Martini MC, Ursell LK, Clemente JC, Van Treuren W, Walters WA, Knight R, Newgard CB, Heath AC, Gordon JI. Gut microbiota from twins discordant for obesity modulate metabolism in mice. Science. 2013 Sep 6;341(6150):1241214.Turnbaugh PJ, Ley RE, Mahowald MA, Magrini V, Mardis ER, Gordon JI. An obesity-associated gut microbiome with increased capacity for energy harvest. Nature. 2006 Dec 21;444(7122):1027-31Yan J, Sheng L, Li H. Akkermansia muciniphila: is it the Holy Grail for ameliorating metabolic diseases? Gut Microbes. 2021 Jan-Dec;13(1):1984104. Vallianou, N., Dalamaga, M., Stratigou, T. et al. Do Antibiotics Cause Obesity Through Long-term Alterations in the Gut Microbiome? A Review of Current Evidence. Curr Obes Rep 10, 244–262 (2021).Jumpertz R, Le DS, Turnbaugh PJ, Trinidad C, Bogardus C, Gordon JI, Krakoff J. Energy-balance studies reveal associations between gut microbes, caloric load, and nutrient absorption in humans. Am J Clin Nutr. 2011 Jul;94(1):58-65.

In Episode two we talk about how to eat a healthy nutritious diet without meat and animal products. We take a closer look at protein, iron and B12. If you have any questions or comments for our future episodes please contact us at: Inanutshellpodcastuk@gmail.com Find out more about The Plant-Based Health Professionals UK https://plantbasedhealthprofessionals.com/ Join us at VegMed in London: https://vegmed.org/  Glas Toolkit : https://www.icgp.ie/speck/properties/asset/asset.cfm?type=LibraryAsset&id=C5CBED4C%2D364E%2D4CFB%2DB4321E4091A7799D&property=asset&revision=tip&disposition=inline&app=icgp&filename=ICGP%5FGlas%5FToolkit%5F2%5Fv5%2E2%2Epdf https://vegetarianforlife.org.uk/ www.who.int/features/qa/cancer-red-meat/en/ Gurjao C, et al. Discovery and features of an alkylating signature in colorectal cancer. Cancer Discov 2021. doi:10.1158/2159-8290.cd 20-1656 Fonesca-Nunes A, Jakszyn P, Agudo, A. Iron and cancer risk- a systemic review and meta-analysis of the epidemiological evidence. Cancer Epidemiology Biomarkers and Prevention 2014. Doi: 10.1158/1055-9965. EPI-13-0733 Tucker KL, Rich S, Rosenberg, et al. Plasma vitamin B-12 concentrations relate to intake source in the framingham offspring study . Am J Clin Nutr 2000; 71 (2): 514-522. Doi: 10.1093/ajcn/71.2.514 Zugravu C-A, Macri A, Belc N, Bohiltea R. Efficacy of supplementation with methylcobalamin and cyanocobalamin in maintaining the level of serum holotranscobalamin in a group of plant-based diet ( vegan) adults. Exp Ther Med 2021; 22(3): 993. Doi 10.3892/etm.2021.10425 This podcast does not provide medical advice. This podcast is for information purposes only and does not constitute a physician-patient relationship.The medical and/or nutritional information on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have heard on this podcast.

Teeth, and all the issues that come with them, seem to pop up alongside breastfeeding concerns throughout the breastfeeding journey.It's hard not to worry when these are things you hear day-to-day: "You'll be ready to wean once they have teeth!""You need to stop breastfeeding at night or you will rot their teeth""They have teeth now, they are supposed to be eating REAL food!" In this episode I'll dip into the science, and provide some practical support for: Breastfeeding a baby with teeth Breastfeeding a teething toddlerHandling bitingOral developmentCavities & breastfeeding toddlersDon't forget to subscribe and leave a rating & review!Research Links: A Natural Age of Weaning by Katherine Dettwyler, PhDDevenish G, Mukhtar A, Begley A, Spencer AJ, Thomson WM, Ha D, Do L, Scott JA. Early childhood feeding practices and dental caries among Australian preschoolers. Am J Clin Nutr. 2020 Apr 1;111(4):821-828. doi: 10.1093/ajcn/nqaa012. PMID: 32047898.Law V, Seow WK. A longitudinal controlled study of factors associated with mutans streptococci infection and caries lesion initiation in children 21 to 72 months old. Pediatr Dent. 2006 Jan-Feb;28(1):58-65. PMID: 16615377.Want to learn more from me? Watch my free, instant access workshop: Designing Your Pathway to Toddler Breastfeeding Mastery Grab your free guide to say "No" to the feed while still saying "yes" to the need at www.ownyourparentingstory.com/guideLove this episode?! Shoot me a DM over on Instagram @own.your.parenting.story and tell me all about it.

W kontekście pracy nad kompozycją sylwetki bardzo często mówi się albo o odchudzaniu (redukcji masy ciała, utracie tkanki tłuszczowej), albo o budowaniu tkanki mięśniowej (masie lub kształtowaniu sylwetki). Pytanie jednak czy da się robić to jednocześnie? Okazuje się, że jest to potencjalnie możliwe. Kiedy i pod jakim warunkiem? __

Histamine intolerance is a growing concern, but confusion still surrounds its prevalence, diagnosis and treatment. Certainly histamine is far more than a biogenic amine which causes runny nose, flushing and other allergy symptoms. Indeed, histamine is involved in a diverse array of metabolic processes from regulation of temperature, normal sebum production and stomach acid release to estrogen metabolism, acne, brain fog and a multitude of gastrointestinal symptoms often ascribed to other conditions. Today Joanne Kennedy takes us through her clinical experience with histamine intolerance and what drove her to write an eBook and other resources for practitioners to learn about this confounding condition.REFERENCES:Maintz L, Novak N. Histamine and histamine intolerance. Am J Clin Nutr. 2007;85:1185-1196. [Full Text] Erdag D, Merhan O, Yildiz B. Proestos C, editor. Biogenic Amines [Internet]. IntechOpen; 2019. Comas-Basté O, Sánchez-Pérez S, Veciana-Nogués MT, et al. Histamine Intolerance: The Current State of the Art. Biomolecules. 2020 Aug;10(8):1181. [Full Text]  Schnedl WJ, Enko D. Histamine Intolerance Originates in the Gut. Nutrients 2021;13:1262. [Full Text]Zhao A, Sun J, Liu Y. Understanding bacterial biofilms: From definition to treatment strategies. Front Cell Infect Microbiol. 2023;13:1137947. [Full Text]  Roy R, Tiwari M, Donelli G, et al. Strategies for combating bacterial biofilms: A focus on anti-biofilm agents and their mechanisms of action. Virulence. 2018;9(1):522-554. [Full Text] Mohamed SH, Mohamed MSM, Khalil MS, et al. Combination of essential oil and ciprofloxacin to inhibit/eradicate biofilms in multidrug-resistant Klebsiella pneumoniae. J Appl Microbiol. 2018 Jul;125(1):84-95. [Abstract] Schnedl WJ, Schenk M, Lackner S, et al. Diamine oxidase supplementation improves symptoms in patients with histamine intolerance. Food Sci Biotechnol. 2019 Dec; 28(6): 1779–1784. [Full Text]  Kettner L, Seitl I, Fischer L. Toward Oral Supplementation of Diamine Oxidase for the Treatment of Histamine Intolerance. Nutrients 2022;14:2621. [Full Text]  Selvam T, Schwieger W, Dathe W. Histamine-binding capacities of different natural zeolites: a comparative study. Environ Geochem Health. 2018;40:2657-2665. [Full Text] 

Spożycie kurzych jaj należy do jednych z najbardziej kontrowersyjnych kwestii związanych z szeroko pojętą dietetyką. Temat od lat wzbudza burzliwe dyskusje, a opinie w tym zakresie bywają skrajne i sprzeczne. Czasami to , cholesterolowy mit”, a czasami element tożsamy z miażdżycą. Aspekt ten jest jednak nieco bardziej złożony i warto na niego spojrzeć spoza czarno-białej perspektywy. Jak to więc jest z tymi jajami? I czy da się odpowiedzieć na pytanie - ile jajek można jeść w tygodniu? __

We know that pregnancy can take a toll on a woman's body and involves prioritisation of nutrition to the fetus (foetus) at the expense of the mother.  We also know that this can result in significant depletion of nutrients, and furthermore can even result in  structural changes to the mother's brain tissue.It's no wonder, then, that there's a thing called pregnancy brain, and that women suffer from extreme fatigue, sometimes months, or even years after giving birth.Stress hormones play havoc with maternal hormonal balance and immunity. When does this depletion become pathological? When does post-partum fatigue become a problem? And what other issues face women after giving birth? Today we are joined by naturopath, Georgia Marrion. Georgia is an expert in supporting women both during their pregnancy and in the post-partum period. Join us as we delve into the aetiology and supportive measures we can offer women who suffer from prolonged fatigue, stress and ensuing mental health issues which impede optimal family functioning.RESOURCES FROM TODAY'S EPISODEDiscover Georgia MarrionFertile Ground- Forth Trimester SupportREFERENCESHuntley R. What is postnatal depletion and do I have it? ABC Everyday. Posted 6 Mar 20196 Mar 2019, updated 19 Oct 2020. (Accessed 3023 Apr 3).  Hoekzema E, Barba-Müller E, Pozzobon C, et al. Pregnancy leads to long-lasting changes in human brain structure. Nat Neurosci. 2017 Feb;20(2):287-296. DOI: 10.1038/nn.4458Barba-Müller E, Craddock S, Carmona S, et al. Brain plasticity in pregnancy and the postpartum period: links to maternal caregiving and mental health. Arch Womens Ment Health. 2019 Apr;22(2):289-299. DOI: 10.1007/s00737-018-0889-zChenko N, Dukart J, Tchaikovski S, et al. The expectant brain-pregnancy leads to changes in brain morphology in the early postpartum period. Cereb Cortex. 2022 Sep 4;32(18):4025-4038. DOI: 10.1093/cercor/bhab463Kim P, Leckman JF, Mayes LC, et al. The plasticity of human maternal brain: longitudinal changes in brain anatomy during the early postpartum period. Behav Neurosci. 2010 Oct;124(5):695-700. DOI: 10.1037/a0020884Zeisel SH, Niculescu MD. Perinatal choline influences brain structure and function. Nutr Rev. 2006 Apr;64(4):197-203. DOI: 10.1111/j.1753-4887.2006.tb00202.xDhiman P, Pillai RR, Wilson AB, et al. Cross-sectional association between vitamin B12 status and probable postpartum depression in Indian women. BMC Pregnancy Childbirth. 2021 Feb 17;21(1):146. DOI: 10.1186/s12884-021-03622-xHoughton LA, Yang J, O'Connor DL. Unmetabolized folic acid and total folate concentrations in breast milk are unaffected by low-dose folate supplements. Am J Clin Nutr. 2009 Jan;89(1):216-20. DOI: 10.3945/ajcn.2008.26564Williamson JM, Arthurs AL, Smith MD, et al. High Folate, Perturbed One-Carbon Metabolism and Gestational Diabetes Mellitus. Nutrients. 2022 Sep 22;14(19):3930. DOI: 10.3390/nu14193930

You may think you understand the important of steps as far as energy out goes, but there is SO MUCH MORE to it than that!!! Today's Episode we are breaking down WHY we track steps, and what the research shows about different step averages in regards to your overall health and hitting your fitness goals.Topics: (00:24) - Mesocycle and Microcycle (01:57) - Versa Gripps (04:44) - Steps challenge and step knowledge (05:54) - Don't get weird about steps (07:35) - Step levels explained (10:31) - Why 8,000 steps? (13:15) - Benefits that are often overlooked (18:41) - What about 12,000? (22:21) - Does cardio count towards steps? (24:29) - Movement builds momentum (27:58) - Changing the story you tell about yourself (33:33) - Doing all or something (34:24) - It willl look different for everybody (37:46) - Suggestions from recent steps challenge (45:17) - Habit stacking (47:52) - Recapping the benefits of movement Sign up HERE for the LiftingLindsay Newsletter so you never miss out on fitness and health brain gains!Want optimized training programs? You have enough to think about, let me do all your training programming for you. Sign up HERE for optimized training, no matter the goal. Training programs include home alternatives. I have 3,4 & 5 day programs. You can also upload videos for form reviews done by me in the VIP Facebook group Facebook group includes monthly challenges to take your health to the next level and have a chance to win prizes too! Studies sited PMID: 29289613 Homeostatic and non-homeostatic appetite control along the spectrum of physical activity levels: An updated perspective Burton, H.M. and E.F. Coyle, Daily Step Count and Postprandial Fat Metabolism. Med Sci Sports Exerc, 2021. 53(2): p. 333-340. Sullivan Bisson, A.N., S.A. Robinson, and M.E. Lachman, Walk to a better night of sleep: testing the relationship between physical activity and sleep. Sleep Health, 2019. 5(5): Foright, R., et al., Effects of Exercise during Weight Loss Maintenance on Appetite Regulation in Women. Transl J Am Coll Sports Med, 2020. Foright, R.M., et al., Is regular exercise an effective strategy for weight loss maintenance?  Physiol Behav, 2018. Mayer, J., P. Roy, and K.P. Mitra, Relation between caloric intake, body weight, and physical work: studies in an industrial male population in West Bengal.  Am J Clin Nutr, 1956.

Suplementacja kolagenem w ostatnich latach zyskała ogromną popularność. Jej zastosowanie upatruje się szczególnie w kontekście zdrowia skóry, włosów, czy stawów (a więc głównie w kosmetologii i sporcie). Biorąc pod uwagę jak ważny jest kolagen w naszym organizmie i, że wraz z wiekiem produkujemy mniej kolagenu, wydawać by się mogło to sensowne. Ale czy faktycznie? Co na to dowody naukowe? Czy suplementacja kolagenem może mieć sens? __

In this episode I talk about my fitness journey and the research I have done. I totally promote an animal based diet and talk about awareness regarding food and nutrition. I also take on a bit of the processed food industry that is hurting us in many ways and ask everyone to steer away from them. I also discuss some bioavailability of nutrients in food items. Some of the papers are mentioned below but you can do your own research too. Your health is in your hands. 1. Swanson D, Block R, Mousa SA. Omega-3 fatty acids EPA and DHA: health benefits throughout life. Adv Nutr. 2012 Jan;3(1):1-7. doi: 10.3945/an.111.000893. Epub 2012 Jan 5. PMID: 22332096; PMCID: PMC3262608. 2. Smith NW, Fletcher AJ, Hill JP, McNabb WC. Modeling the Contribution of Meat to Global Nutrient Availability. Front Nutr. 2022 Feb 2;9:766796. doi: 10.3389/fnut.2022.766796. PMID: 35187029; PMCID: PMC8849209. 3. Pereira PM, Vicente AF. Meat nutritional composition and nutritive role in the human diet. Meat Sci. 2013 Mar;93(3):586-92. doi: 10.1016/j.meatsci.2012.09.018. Epub 2012 Oct 31. PMID: 23273468. 4.Melse-Boonstra A. Bioavailability of Micronutrients From Nutrient-Dense Whole Foods: Zooming in on Dairy, Vegetables, and Fruits. Front Nutr. 2020 Jul 24;7:101. doi: 10.3389/fnut.2020.00101. PMID: 32793622; PMCID: PMC7393990. 5. Lee JE, McLerran DF, Rolland B, Chen Y, Grant EJ, Vedanthan R, Inoue M, Tsugane S, Gao YT, Tsuji I, Kakizaki M, Ahsan H, Ahn YO, Pan WH, Ozasa K, Yoo KY, Sasazuki S, Yang G, Watanabe T, Sugawara Y, Parvez F, Kim DH, Chuang SY, Ohishi W, Park SK, Feng Z, Thornquist M, Boffetta P, Zheng W, Kang D, Potter J, Sinha R. Meat intake and cause-specific mortality: a pooled analysis of Asian prospective cohort studies. Am J Clin Nutr. 2013 Oct;98(4):1032-41. doi: 10.3945/ajcn.113.062638. Epub 2013 Jul 31. PMID: 23902788; PMCID: PMC3778858.

MedLink Neurology Podcast is delighted to feature selected episodes from BrainWaves, courtesy of James E Siegler MD, its originator and host. BrainWaves is an academic audio podcast whose mission is to educate medical providers through clinical cases and topical reviews in neurology, medicine, and the humanities, and episodes originally aired from 2016 to 2021.Originally released: April 4, 2019A low-salt diet can reduce your risk of hypertension. A low-carb diet can reduce your risk of diabetes. But is there a diet out there, which can lower your risk of neurologic disease? Specifically, dementia? The answer is...maybe? This week on the program we work our way up the food chain describing the vital micronutrients, food groups, and fad diets out there that may promote brain health--and could even lower your risk of dementia. Sit back, grab some blueberries, and enjoy!Produced by James E Siegler. Music courtesy of Axeltree, Chris Zabriskie, John Pazdan, Josh Woodward, Kevin McLeod, and Pachyderm. Sound effects by Mike Koenig and Daniel Simion. BrainWaves' podcasts and online content are intended for medical education only and should not be used for clinical decision-making. Be sure to follow us on Twitter @brainwavesaudio for the latest updates to the podcast.REFERENCESDevore EE, Kang JH, Breteler MM, Grodstein F. Dietary intakes of berries and flavonoids in relation to cognitive decline. Ann Neurol 2012;72(1):135-43. PMID 22535616Kennedy DO, Wightman EL, Reay JL, et al. Effects of resveratrol on cerebral blood flow variables and cognitive performance in humans: a double-blind, placebo-controlled, crossover investigation. Am J Clin Nutr 2010;91(6):1590-7. PMID 20357044Lefèvre-Arbogast S, Gaudout D, Bensalem J, et al. Pattern of polyphenol intake and the long-term risk of dementia in older persons. Neurology 2018;90(22):e1979-88. PMID 29703769Liu QP, Wu YF, Cheng HY, et al. Habitual coffee consumption and risk of cognitive decline/dementia: a systematic review and meta-analysis of prospective cohort studies. Nutrition 2016;32(6):628-36. PMID 26944757Miller MG, Hamilton DA, Joseph JA, Shukitt-Hale B. Dietary blueberry improves cognition among older adults in a randomized, double-blind, placebo-controlled trial. Eur J Nutr 2018;57(3):1169-80. PMID 28283823Morris MC, Tangney CC, Wang Y, et al. MIND diet slows cognitive decline with aging. Alzheimers Dement 2015;11(9):1015-22. PMID 26086182Newman JC, Covarrubias AJ, Zhao M, et al. Ketogenic diet reduces midlife mortality and improves memory in aging mice. Cell Metab 2017;26(3):547-57. PMID 28877458Norton S, Matthews FE, Barnes DE, Yaffe K, Brayne C. Potential for primary prevention of Alzheimer's disease: an analysis of population-based data. Lancet Neurol 2014;13(8):788-94. Erratum in: Lancet Neurol 2014;13(11):1070. PMID 25030513Okkersen K, Jimenez-Moreno C, Wenninger S, et al. Cognitive behavioural therapy with optional graded exercise therapy in patients with severe fatigue with myotonic dystrophy type 1: a multicentre, single-blind, randomised trial. Lancet Neurol 2018;17(8):671-80. PMID 29934199Radd-Vagenas S, Duffy SL, Naismith SL, Brew BJ, Flood VM, Fiatarone Singh MA. Effect of the Mediterranean diet on cognition and brain morphology and function: a systematic review of randomized contro

Bigger is better. At least it is when it comes to your muscles. I'm not referring to how muscle looks. That would be an opinion. I'm referring to how it functions to create a strong, healthy, vigorous body. Unfortunately, the way most fitness influencers and personal trainers promote themselves, you'd think building muscles is only about aesthetics. I don't want you to fall into that trap, because your level of muscle mass determines so much more than how you might look. Building muscle for as long as you can, and doing what's necessary to maintain it in the years that follow, can have a significant effect on your quality and quantity of life. In the average person, physical performance peaks in their 20s to 30s, after which they slowly lose muscle, strength, and physical performance.Keller K, Engelhardt M. Strength and muscle mass loss with aging process. Age and strength loss. Muscles Ligaments Tendons J. 2014 Feb 24;3(4):346-50. PMID: 24596700; PMCID: PMC3940510. After age 50, muscle mass and strength decline more rapidly, with strength decreasing as much as 15% per decade. Your level of muscle mass will be a bigger factor in longevity than your level of body fat. Without enough muscle, you'll likely succumb to disease faster and die younger. Your Quality-of-Life Savings Account Have you ever had a family member experience a significant illness like heart disease, cancer, or even a severe case of COVID or the flu? Chances are, their disease or illness caused rapid muscle loss. What about an injury where a limb was immobilized, or they were forced into bed rest for a while? What happened? They lost muscle and maybe gained fat. Has something like that happened to you? If not, it will. It's part of living. At 46 years old, I've experienced and come back from: Acute Lymphocytic Leukemia (Cancer) Appendicitis and an appendectomy Left Achilles' tendon rupture and surgical reattachment Left biceps tendon rupture and surgical reattachment (6 years later) Fractured C6 & C7 vertebrae with a severe spinal cord injury which led to emergency anterior cervical discectomy and fusion Illness and injuries are inevitable. You can live in fear, hiding in your home, wearing masks wherever you go, or avoiding any activity that might cause you to slip, fall, or crash. You might reduce your risk of physical illness or injury, but you'll end up mentally ill. Or, you can accept that life poses risk, and be as well prepared as possible to bounce back from injury or illness when it happens to you. Preparation requires a bank of amino acids to draw from because recovery from injury and illness burns through amino acids as a California wildfire burns through trees. You can, and should, eat a high-protein diet, which provides dietary sources of amino acids, but you often end up drawing from the amino acids stored in muscle protein. The more muscle you have when you get sick or hurt, the more you can afford to lose without compromising your long-term health. In this way, your muscle tissue acts like an emergency savings account. In addition, you'll eventually reach an age where sarcopenia, or age-related muscle loss, becomes a reality. At that time, you'll be able to slow the process with good lifestyle and nutrition choices, but you'll still lose muscle at an accelerated rate. The more you have when that process begins, the longer you'll be able to continue doing the things you love to do before becoming too weak and fragile to do them. In this way, muscle mass acts like a retirement account. The stressed state, such as that associated with sepsis, advanced cancer, and traumatic injury, imposes greater demands for amino acids from muscle protein breakdown than does fasting. The underappreciated role of muscle in health and diseaseWolfe RR. The underappreciated role of muscle in health and disease. Am J Clin Nutr. 2006 Sep;84(3):475-82. doi: 10.1093/ajcn/84.3.475. PMID: 16960159.

Dr Nally reviews the recent thyroid medication recall and discusses how protein and muscle maintenance plays a key role in weight loss. https://www.docmuscles.com/dietpage/ #LeadFolloworGetOutOrMyWay #JustKeepEsterifying #Ketogenic #Keto #KetogenicLifestyle #Carnivore #DrAdamNally #DocMuscles #DocMusclesLive #DocTalk #DocsWhoLift #LiftRunShoot #DocMusclesLife #PlantBasedDietsSuck #NoBSsm Show References: https://www.fda.gov/safety/recalls-market-withdrawals-safety-alerts/ibsa-pharma-inc-issues-voluntary-nationwide-recall-select-lots-tirosintr-sol-levothyroxine-sodium Kiddy DS, Hamilton-Fairley D, Seppala M, Koistinen R, James VHT, Reed MJ, Franks S. DIET-INDUCED CHANGES IN SEX HORMONE BINDING GLOBULIN AND FREE TESTOSTERONE IN WOMEN WITH NORMAL OR POLYCYSTIC OVARIES: CORRELATION WITH SERUM INSULIN AND INSULIN-LIKE GROWTH FACTOR-I. Clin Endocrin. Dec 1989 https://doi.org/10.1111/j.1365-2265.1989.tb01297.x James N. Roemmich and Wayne E. Sinning. Weight loss and wrestling training: effects on growth-related hormones. Journal of Applied Physiology 1997 82:6, 1760-1764. Adeva-Andany MM, Funcasta-Calderón R, Fernández-Fernández C, Castro-Quintela E, Carneiro-Freire N. Metabolic effects of glucagon in humans. Journal of Clinical & Translational Endocrinology. 2019 Mar;15:45-53. DOI: 10.1016/j.jcte.2018.12.005. PMID: 30619718; PMCID: PMC6312800. Ho KY, Veldhuis JD, Johnson ML, Furlanetto R, Evans WS, Alberti KG, Thorner MO. Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man. J Clin Invest. 1988 Apr;81(4):968-75. doi: 10.1172/JCI113450. PMID: 3127426; PMCID: PMC329619. Møller N, Jørgensen JO, Abildgård N, Orskov L, Schmitz O, Christiansen JS. Effects of growth hormone on glucose metabolism. Horm Res. 1991;36 Suppl 1:32-5. PMID: 1806481. Antonio, J., Peacock, C.A., Ellerbroek, A. et al. The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals. J Int Soc Sports Nutr 11, 19 (2014). https://doi.org/10.1186/1550-2783-11-19 Longland TM, Oikawa SY, Mitchell CJ, Devries MC, Phillips SM. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. Am J Clin Nutr. 2016 Mar;103(3):738-46. doi: 10.3945/ajcn.115.119339. Epub 2016 Jan 27. PMID: 26817506. Jay R. Hoffman, Michael J. Falvo. (2004) Protein - Which is Best?. Journal of Sports Science and Medicine (03), 118 - 130. Fenzl M et al., Release of ANP and Fat Oxidation in Overweight Persons during Aerobic Exercise in Water. Int J Sports Med. Feb 2013. Vol 34. doi: 10.1055/s-0033-1333696

Confused about nutrition advice? First things first.. Don't let anyone tell you how to eat if you have found the gold standard that works for you.   Second thing… I see it every single day in practice. We are led astray with trendy nutrition advice that is not backed by science and is making us SICK.   Third thing.. I hate seeing friends and family confused about nutrition advice so I decided to make a podcast about it..   Thank you so much for joining me for this week's episode. This episode is for you if you want to hear all about how the keto diet was the worst thing I had ever done for my health and why fruit is your new bff!   FREE One Day Detox https://www.inspirehealthbyjen.com/onedaydetox   Blog https://www.middaypigeon.com/   Work with me: https://www.inspirehealthbyjen.com/work-with-jen   Podcast requests and questions:  https://forms.gle/bbpYJKTPhmsezYs3A   Work with Jen: https://www.inspirehealthbyjen.com/   If you have questions or would like me to help you get started… Let's get in touch and begin your true path of healing today. Your body and your mind will eternally thank you!   Keto blog: https://www.middaypigeon.com/complete-blog/how-the-keto-diet-wrecked-me?rq=keto    Fruit fear blog:  https://www.middaypigeon.com/complete-blog/fruit-fear   Hussain TA, Mathew TC, Dashti AA, Asfar S, Al-zaid N, Dashti HM. Effect of low-calorie versus low-carbohydrate ketogenic diet in type 2 diabetes. Nutrition. 2012;28(10):1016-21. Sweeney JS. Dietary factors that influence the dextrose tolerance test. JAMA. 1927;40(6):818-830. Himsworth HP. Dietetic factors influencing the glucose tolerance and the activity of insulin. J Physiol (Lond). 1934;81(1):29-48. Robertson MD, Henderson RA, Vist GE, Rumsey RD. Extended effects of evening meal carbohydrate-to-fat ratio on fasting and postprandial substrate metabolism. Am J Clin Nutr. 2002;75(3):505-10. Hernández EÁ, Kahl S, Seelig A, et al. Acute dietary fat intake initiates alterations in energy metabolism and insulin resistance. J Clin Invest. 2017;127(2):695-708. Angeloni C, Zambonin L, Hrelia S. Role of methylglyoxal in Alzheimer's disease. Biomed Res Int. 2014;2014:238485. Uribarri J, Woodruff S, Goodman S, et al. Advanced glycation end products in foods and a practical guide to their reduction in the diet. J Am Diet Assoc. 2010;110(6):911-16.e12. Beisswenger BG, Delucia EM, Lapoint N, Sanford RJ, Beisswenger PJ. Ketosis leads to increased methylglyoxal production on the Atkins diet. Ann N Y Acad Sci. 2005;1043:201-10.

Chronic constipation, which affects about 12% of adults, is difficult to treat and accounts for more than 2.5 million visits to medical centers every year. Increasing psyllium fiber by 10 grams daily led to better results than osmotic or stimulant laxatives.Reference: Van der Schoot A, et al. Am J Clin Nutr. 2022;doi:10.1093/ajcn/nqac184VISIT OUR STOREStore: https://www.selfelements.comFOLLOW USwww.selfprinciple.orgwww. youtube.com/selfprinciplewww.youtube.com/plantbasedkidneyhealthwww.instagram.com/seanhashmimd

Before we talk about why I love the maintenance approach and why I think you should give it a try, I want to talk about social media. I am officially as of now on Tiktok (I know). I'm not sure how I feel about it and I know I'm not the only one who has their issues when it comes to social media. Especially with the generation growing up on it, it has the potential to be super toxic. I'll keep you updated on my Tiktok use but wanted to share my thoughts before I dove into this important topic. As far as maintenance, I want to share why I love the maintenance approach, give you a client example, and share an interesting study on maintenance calories and weight loss.Time Stamps:(0:16) Big Things Are Happening Over Here!(0:49) I'm Officially on TikTok and My Thoughts on Social Media(8:10) What Are Your Thoughts?(9:50) A Calorie Deficit(13:11) Why I Love the Maintenance Approach(14:20) Susan Client Example(20:48) Losing Weight and Maintenance(21:45) An Interesting Study(22:50) Recommendation(34:08) Let Me Know If You Have Any Questions!---------------------*NEW* The BeStrong fitness and health learning portal is now up and running! I'm so excited about it! If you have enjoyed my podcasts you are going to LOVE BeStrong. It is filled with lessons to help you… - learn the basics of nutrition, including, Energy balance, reversing, fat loss phases, Building,  and how to choose and set up each fitness phase.- Training lessons to help you get the most out of your training- My favorite recipes - BeStrong is included with your training app membership. Sign up HEREStudy cited in show Martins, C., et al., Metabolic adaptation is not a major barrier to weight-loss maintenance. Am J Clin Nutr, 2020. 112(3): p. 558-565.LiftingLindsay Macro Calculator Macro Calculator Guide

In today's episode, we speak with Dr. Emily Ricker and Dr. Kristin Koltun about the importance of a healthy caloric intake for menstrual cycle health and bone health.Dr. Emily Ricker is a scientist in the Injury Prevention Research Laboratory in the Consortium for Health and Military Performance (CHAMP) at the Uniformed Services University of the Health Sciences (USUHS). Les Mills group exercise instructor certified in BODYATTACK, BODYPUMP, and RPM. Dr. Kristen Koltun is a postdoctoral research associate in the Neuromuscular Research Laboratory and Warrior Human Performance Center at the University of Pittsburgh whose research interests include the effects of energy deficiency on metabolism and reproductive function, and bone adaptation to arduous physical training in exercising and military populations.Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis and treatment.See you in the next episode!***Save 20% off all lab work with InsideTracker using our code NUTRITIONALREVOLUTION by clicking here: insidetracker.com/nutritionalrevolutionJoin our 2022 Holiday Challenge here: https://p.bttr.to/3Cy1gE8If you would like to work with our practitioners, click here: https://nutritional-revolution.com/work-with-us/If you're interested in sponsoring Nutritional Revolution Podcast, shoot us an email at nutritionalrev@gmail.com.***Mentioned:Dr. Emily RickerLinkedIn: https://www.linkedin.com/in/emily-southmayd-ricker/Dr. Kristen KoltunLinkedIn: https://www.linkedin.com/in/kristen-koltun-b5189144/Twitter: https://twitter.com/koltunkristen?lang=enResearch De Souza MJ, Mallinson RJ, Strock NCA, Koltun KJ, Olmsted MP, Ricker EA, Scheid JL, Allaway HC, Mallinson DJ, Kuruppumullage Don P, Williams NI. Randomised controlled trial of the effects of increased energy intake on menstrual recovery in exercising women with menstrual disturbances: the 'REFUEL' study. Hum Reprod. 2021 Jul 19;36(8):2285-2297. doi: 10.1093/humrep/deab149. PMID: 34164675; PMCID: PMC8487661.De Souza MJ, Ricker EA, Mallinson RJ, Allaway HCM, Koltun KJ, Strock NCA, Gibbs JC, Kuruppumullage Don P, Williams NI. Bone mineral density in response to increased energy intake in exercising women with oligomenorrhea/amenorrhea: the REFUEL randomized controlled trial. Am J Clin Nutr. 2022 Jun 7;115(6):1457-1472. doi: 10.1093/ajcn/nqac044. PMID: 35170727; PMCID: PMC9170471.Williams NI, Mallinson RJ, De Souza MJ. Rationale and study design of an intervention of increased energy intake in women with exercise-associated menstrual disturbances to improve menstrual function and bone health: The REFUEL study. Contemp Clin Trials Commun. 2019 Jan 18;14:100325. doi: 10.1016/j.conctc.2019.100325. PMID: 30723840; PMCID: PMC6353734.

A new study published in the American Journal of Clinical Nutrition, the COSMOS Trial (Cocoa supplement and multivitamin outcomes study) looked at the role of cocoa flavanols and CVD. The study was a randomized, double-blind, placebo-control trial with 21,442 US adults. The study participants received 500mg of cocoa flavanols, a multivitamin, neither or both. The follow-up period was 3.6 years.Reference: Sesso HD, et al. Am J Clin Nutr. 2022;doi:10.1093/ajcn/nqac055VISIT OUR STOREStore: https://www.selfelements.comFOLLOW USwww.selfprinciple.orgwww. youtube.com/selfprinciplewww.youtube.com/plantbasedkidneyhealthwww.instagram.com/seanhashmimd

Reverse Dieting is actually a very new theory in the fitness industry. Listen today to find out what a reverse diet is, the why's behind it, and the hows and how to set up realistic expectations for it so that you can minimize fat increases post fat loss phase.  NEW Optimized training starting August 15th. Sign up HERE to join. New program in Fat Loss group, as well as Muscle and Strength. Both are hypertrophy programming. The fat loss group has some metabolic work, as well as cardio suggestions. Research on RMR lowering post cut....Leibel, R.L. and J. Hirsch, Diminished energy requirements in reduced-obese patients. Metabolism, 1984. 33(2): p. 164-70.           Astrup, A., et al., Meta-analysis of resting metabolic rate in formerly obese subjects. Am J Clin Nutr, 1999. 69(6): p. 1117-22.           Muller, M.J., et al., Metabolic adaptation to caloric restriction and subsequent refeeding: the Minnesota Starvation Experiment revisited. Am J Clin Nutr, 2015. 102(4): p. 807-19.            Martins, C., et al., Metabolic adaptation is not a major barrier to weight-loss maintenance. Am J Clin Nutr, 2020. 112(3): p. 558-565.          Martins, C., et al., Revisiting the Compensatory Theory as an explanatory model for relapse in obesity management. Am J Clin Nutr, 2020. 112(5): p. 1170-1179.Research showing overfeeding (independently) doesn't increase someone's RMR like so many claim on social media these days...         Westerterp, K.R., Physical activity and body-weight regulation. Am J Clin Nutr, 2019. 110(4): p. 791-792.         Johannsen, D.L., et al., Metabolic adaptation is not observed after 8 weeks of overfeeding but energy expenditure variability is associated with weight recovery. Am J Clin Nutr, 2019. 110(4): p. 805-813.        Bray, G.A. and C. Bouchard, The biology of human overfeeding: A systematic review. Obes Rev, 2020. 

Phew! There is so much to talk about here! We'll look at some physiology of how your hormones work, sex hormones, and practical applications to balance your hormones. As always, this is not medical advice. References: Thakur H, Pareek P, Sayyad MG, Otiv S. Association of Premenstrual Syndrome with Adiposity and Nutrient Intake Among Young Indian Women. Int J Womens Health. 2022 May 4;14:665-675. doi: 10.2147/IJWH.S359458. PMID: 35547840; PMCID: PMC9081175. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9081175/ Pearce E, Jolly K, Jones LL, Matthewman G, Zanganeh M, Daley A. Exercise for premenstrual syndrome: a systematic review and meta-analysis of randomised controlled trials. BJGP Open. 2020 Aug 25;4(3):bjgpopen20X101032. doi: 10.3399/bjgpopen20X101032. PMID: 32522750; PMCID: PMC7465566. Brooks JD, Ward WE, Lewis JE, Hilditch J, Nickell L, Wong E, Thompson LU. Supplementation with flaxseed alters estrogen metabolism in postmenopausal women to a greater extent than does supplementation with an equal amount of soy. Am J Clin Nutr. 2004 Feb;79(2):318-25. doi: 10.1093/ajcn/79.2.318. PMID: 14749240. https://pubmed.ncbi.nlm.nih.gov/14749240/ ​​ Roland AV, Moenter SM. Reproductive neuroendocrine dysfunction in polycystic ovary syndrome: insight from animal models. Front Neuroendocrinol. 2014 Oct;35(4):494-511. doi: 10.1016/j.yfrne.2014.04.002. Epub 2014 Apr 18. PMID: 24747343; PMCID: PMC4175187. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4175187/ --- Support this podcast: https://anchor.fm/liv-whisler/support

Today we're covering studies on acne, non-toxic skincare, and the autoimmune condition, Psoriasis. Thanks for listening! References SMITH RN et al. A low-glycemic-load diet improves symptoms in acne vulgaris patients: a randomized controlled trial. Am J Clin Nutr, [s. l.], v. 86, n. 1, p. 107–15, 2007. Disponível em: https://pubmed.ncbi.nlm.nih.gov/17616769/ ​​ https://dermnetnz.org/topics/what-causes-acne Baldwin, H., & Tan, J. (2021). Effects of Diet on Acne and Its Response to Treatment. American journal of clinical dermatology, 22(1), 55–65. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7847434/ Chilicka K, Dzieńdziora-Urbińska I, Szyguła R, Asanova B, Nowicka D. Microbiome and Probiotics in Acne Vulgaris-A Narrative Review. Life (Basel). 2022 Mar 15;12(3):422. doi: 10.3390/life12030422. PMID: 35330173; PMCID: PMC8953587. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8953587/ Bassett IB, Pannowitz DL, Barnetson RS. A comparative study of tea-tree oil versus benzoylperoxide in the treatment of acne. Med J Aust. 1990 Oct 15;153(8):455-8. doi: 10.5694/j.1326-5377.1990.tb126150.x. PMID: 2145499. Al-Atif H. Collagen Supplements for Aging and Wrinkles: A Paradigm Shift in the Fields of Dermatology and Cosmetics. Dermatol Pract Concept. 2022 Jan 1;12(1):e2022018. doi: 10.5826/dpc.1201a18. PMID: 35223163; PMCID: PMC8824545. Morris ZS, Wooding S, Grant J. The answer is 17 years, what is the question: understanding time lags in translational research. J R Soc Med. 2011 Dec;104(12):510-20. doi: 10.1258/jrsm.2011.110180. PMID: 22179294; PMCID: PMC3241518. https://my.clevelandclinic.org/health/articles/22114-red-light-therapy Dermatology 2001;203:135–140 Multicenter Randomized Comparative Double-Blind Controlled Clinical Trial of the Safety and Efficacy of Zinc Gluconate versus Minocycline Hydrochloride in the Treatment of Inflammatory Acne Vulgaris --- Support this podcast: https://anchor.fm/liv-whisler/support

Muscle Building Phase - also know as a bulk or build. This Episode we break down what a specific muscle building phase of fitness looks like.  What's the hard and easy of this particular phase.  How can we make sure we are putting on more muscle than fat?   What's the difference between doing body recomposition approach and maintenance vs a specific building phase Which is best for your goal, body recomp or building phase Need optimized training plans? Click HERE to sign up for weightlifting plans that are tailored for your goalsCreatine Monohydrate - I use BULK SUPPLEMENTS linked HEREI talked about DEXAs in this episode. I personally use DEXAs to track my progress over time. I'm located in Utah and use DEXABODY. Click HERE to sign up for a DEXA if that is something that interests you. Use Code LIFTINGLINDSAY to save $20. I don't get anything for you using my code. I've just asked them to provide me with a way to help save money for others :) Some of the research that was cited in the podcast...   Longland, T.M., et al., Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. Am J Clin Nutr, 2016. 103(3): p. 738-46.   Campbell, B.I., et al., Effects of High Versus Low Protein Intake on Body Composition and Maximal Strength in Aspiring Female Physique Athletes Engaging in an 8-Week Resistance Training Program. Int J Sport Nutr Exerc Metab, 2018. 28(6): p. 580-585.  Barakat, C., et al., Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time? Journal of Strength and Conditioning Research, 2020. 42(5): p. 7-21.Slater et al. “is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training.” 2019

Episode 100: Sexercise. Written by Valerie Civelli, MD. Comments by Namdeep Grewal, MD; and Hector Arreaza, MD. Have you ever wondered if sex is a good workout? Drs. Civelli, Grewal and Arreaza discuss the topic based on evidence offered by science. The following episode is not recommended for young children or people who consider sex a sensitive topic. This is the Rio Bravo qWeek Podcast, your weekly dose of knowledge brought to you by the Rio Bravo Family Medicine Residency Program from Bakersfield, California. Our program is affiliated with UCLA, and it's sponsored by Clinica Sierra Vista, Let Us Be Your Healthcare Home. This podcast was created for educational purposes only. Visit your primary care provider for additional medical advice.___________________________Sexercise. Written by Valerie Civelli, MD. Comments by Namdeep Grewal, MD; and Hector Arreaza, MD. A: If I say “bow chika wow wow” what's the first thing that comes to mind? The Chipmunks movie right?B: Yes, exactly, I can hear Alvin in his high-pitched voice, [higher tone] “bowchicka wow wow”. For those of you unfamiliar with this movie, don't feel too left out because even Alvin was hinting to exactly what you're thinking.A: Yep, we're going there today people.  Let's talk about sex.  Medically speaking of course. B: That's right because 1. If you're doing it, your risk for heart attacks and strokes are decreased after age 50 and 2. If you're not doing it, ask you're doctor, we should be discussing it and why not.A: Yes, that is the guideline-directed recommendation actually. We're recognizing more and more the importance of sexual activity in medicine and its impact on overall health, quality of life and even level of risk for mortality. However, given the sensitive nature of sexuality, few studies have been done to better correlate and define exactly what this means for our health specifically. Sex can be an embarrassing topic to discuss by patients, doctors and researchers which has been largely influenced by culture, religion and other societal norms.  Well, today let's break this proverbial glass. B: I agree, let's talk about sexuality activity and what research do we have.A: It has been said that Dr. Masters and Dr. Johnson were the earliest pioneers of this type of investigation. They published the first study of its kind in 1966, which examined the physiological responses of sexual activity. This was an 11-year observational study involving 382 females, ages 18 to 78, and 312 male volunteers, 21 to 89 years of age. The study identified a progressive increase in respiratory rates, up to 40 per minute, an increased heart rate 110 to 180 beats/min and an increase in systolic blood pressure by 30 to 80mmhg during sexual activity. In 1970, Hellerstein and Friedman identified the mean heart rate at the time of orgasm was 117.4 beats per minute with a range of 90 to 144. This was done in middle-age men, average age 47.5. Interestingly, the 24-hr ekg monitoring also identified a lower peak post coital heart rate, which was usually lower than the heart rates achieved with normal daily activities (around 120.1 beats per minute). In 1984, Bohlen et al. did a racier study with 10 couples using ECG, oxygen consumption (measured using a fast-responding polarographic O2 gas analyzer), heart rate and blood pressure monitoring before and during 4 types of sexual activity. This study obtained data during self-stimulation, partner stimulation, man-on-top and woman-on-top coitus.  The men were aged 25 to 43 years of age.  Results showed that self-stimulation increased the heart rate by 37 % from baseline to orgasm compared with a 51 % increase with man-on-top coitus. B: So already it was clear in 1966 to 1984 that physical exertion in the bedroom correlates to physiologic responses like increased heart rate, blood pressure, etc.  However, our question of the day is, does sexual activity count as exercise, and to that question we ask why or why not?A: When I think about exercise, I think about heart rate and blood pressure.  I think about indicators of energy expenditures and/or intensity. And specifically, while I'm working out…I'm talking about at the gym, and I'm running on the treadmill for example, my mental state is, how much longer until I can quit.  Duration and level of intensity while under this physical exertion feels most important. And according to the AHA, this has been heavily studied.  That's why 150 active intentional minutes of exercise are recommended per week to improve cardiovascular health. Does this translate to sexual activity? B: Well before we answer this, let's first mention the Bruce protocol. Have you ever heard of this? The Bruce protocol is a standard test of cardiovascular health, comprised of multiple stages of exertion on a treadmill, with three minutes spent per stage. Also at each stage, the incline and speed of the treadmill are elevated to increase cardiac work output, which is called METS. Stage 1 of the Bruce protocol is performed at 1.7 miles per hour and a 10% incline. Stage 2 is 2.5 mph and 12%, while Stage 3 goes to 3.4 mph and 14%. If you're a pilot for example, the FAA expects testing to achieve 85-100% of Maximum Predicted Heart Rate (220 minus your age) for a 9-minute duration.  With the Bruce protocol in mind, we circle back to our question of the day, does sex count as exercise?A: In 2007, Palmeri et al. reported that in 19 men and 13 women aged 40-75 years old, the intensity of sexual activity was comparable to stage II of the standard multistage Bruce protocol (moderate intensity) on a treadmill for men and stage I (low intensity) for women. In addition, maximal heart rate and blood pressure during sexual activity was approximately 75 % of that attained during maximum treadmill stress testing of the Bruce protocol. Collectively, based on these above studies, the physiological responses of sexual activity seem to be at a moderate intensity. B: Okay, so “you're saying there's a chance.” Right, one in a million Lloyd. Another movie reference, if you've seen the American classic Dumb and Dumber, you can appreciate it.  The point is, the level of intensity was identified by Palmeri's research but are we convinced sex may be used as exercise based on studies that were conducted more than a quarter of a century ago? As a studious, thriving resident physician, with a heavy background in research, I turned to Up to date for more data, and recommendations.  I had zero findings. Naturally I turned to Men's Health magazine to see what is out there to the general public:A: “You're in bed with your partner and you just finished a vigorous sex session. You're hot and sweaty, worked past that side cramp you got while thrusting, and are convinced you just burned as many calories as you would at the gym. You figure you can skip the treadmill today since your sex workout—a.k.a sex exercises, a.k.a sexercises—got you plenty of cardio.Well, we may have bad news: it depends on the type of sex you're having—specifically, how active you are during it, and how long you're having it—but unless you're really going at it for a couple of hours, odds are, it wasn't that great of a workout. To better quantify this, couples were evaluated while running on a treadmill for 30 minutes and compared to their sexercise. The results, which were published in the journal PLOS ONE, concluded that men burn 100 calories during the average sex session, while women burn about 69 calories. The researchers estimated that men burn roughly 4.2 calories per minute during sex, while women burn 3.1 calories. B: Men may be more physically active during sex which potentially explains why they burn more calories, study author Antony Karelis. But the main reason, Karelis told Time, is that “Men weigh more than women, and because of this, the energy expenditure will be higher in men for the same exercise performed.”It's also worth knowing that sex sessions in the study lasted an average of 25 minutes That's far longer than average. Times varied in the study, ranging from 10 to 57 minutes.  A: The longer the session, the more calories burned.  B: One study in the New England Journal of Medicine found that most sex sessions last six minutes. A: Here are some tips for burning more calories during sex:Make some moans and sighs to burn some extra calories.Change your position to make it more of a workout, especially women. If you're on top, move your hips like a belly dancer. It will feel good while giving you a workout.Experiment with a position where you squat on top of your partner and then bounce up and down. That's a great way to work out your thighs and rear.Try being on top rather than on the bottom, because research suggests that requires more energy.Kiss in unusual positions. Have the guy on his back. Do a push up on top of him. Come down to kiss him and then push back up.Take off your clothes in ways that burn calories. Draw it out and make it part of your foreplay. Or tease him as you get undressed. Do a seductive dance with a silk scarf, for example.Give a good massage to get your heart rate up. Ramp things up by going deeper. It's more sensual and works different muscles. Take turns so you can both get the calorie burn and its arousing impact. B: Harvard source:  During sexual intercourse, a man's heart rate rarely gets above 130 beats a minute, and his systolic blood pressure nearly always stays under 170. All in all, average sexual activity ranks as mild to moderate in terms of exercise intensity.  A: As for oxygen consumption, it comes in at about 3.5 METS (metabolic equivalents), which is about the same as taking a walk or playing ping pong. Sex burns about five calories a minute; that's four more calories used than watching TV. B: How do we decide if one is fit enough for sexual activity? For a 50-year-old man, the risk of having a heart attack in any given hour is about one in a million; sex doubles the risk, but it's still just two in a million. For men with heart disease, the risk is 10 times higher — but even for them, the chance of suffering a heart attack during sex is just 20 in a million. In short, if you are able to climb 3 flights of stairs, you are safe to proceed.  A: Circling back to exercise, keep in mind 4-5 calories burned per minute is still better than zero. Any time spent engaging in any level of physical activity is better than sitting on the couch.  B: Further, “Having sex for at least 10 minutes contributes to your cardiorespiratory health, increased serotonin levels (the happy hormone), and improved sleep,” Silberstang says. Studies have found that sex can relieve everything from anxiety and depression to high blood pressure.  A: When men orgasm, their bodies release serotonin, oxytocin, and prolactin, all hormones associated with better moods, relaxation, and lowered stress. Multiple studies have also found links between regular sex and a reduced risk for heart disease and prostate cancer, and a stronger immune system. One reason that sex isn't classified as a workout is due to its average duration: 3 to 13 minutes,” Silberstang explains. “So, naturally, one of the ways to make sex more of a cardio workout is to increase the time of the act.” C: The present study indicates that energy expenditure during sexual activity appears to be approximately 85 kcal or 3.6 kcal/min and seems to be performed at a moderate intensity in young healthy men and women. These results suggest that sexual activity may potentially be considered, at times, as a significant exercise. Moreover, both men and women reported that sexual activity was a highly enjoyable and more appreciated than the 30 min exercise session on the treadmill. Therefore, this study could have implications for the planning of intervention programs as part of a healthy lifestyle by health care professionals. B: We look forward to future studies that may further show the relationship between psychosocial/qualitative factors and energy expenditures which could explain how these variables could affect overall health and quality of life.____________________________Now we conclude episode 100, “Sexercise.” If you ever wondered if sexual intercourse was a good workout, today we learned that in general it is not an energy-demanding activity. The average man burns just 24 kilocalories during sex, but with some adjustments you can burn more calories, especially if the activity takes longer. If your patient is not having sex, they do not have to start having it just to exercise, remind everyone to be sexually responsible to prevent the spread of sexually transmitted infections and unintended pregnancies. Even without trying, every night you go to bed being a little wiser.Today we thank doctors Valerie Civelli, Namdeep Grewal, and Hector Arreaza. Thanks for listening to Rio Bravo qWeek Podcast. If you have any feedback, contact us by email at RioBravoqWeek@clinicasierravista.org, or visit our website riobravofmrp.org/qweek. Audio edition: Suraj Amrutia. See you next week!_____________________References:Frappier, Julie; Isabelle Toupin, Joseph J. Levy, Mylene Aubertin-Leheudre, and Antony D. Karelis. Energy Expenditure during Sexual Activity in Young Healthy Couples, PLOS One, plos.org, Published: October 24, 2013, https://doi.org/10.1371/journal.pone.0079342. Casazza, Krista, Ph.D., R.D.; Kevin R. Fontaine, Ph.D.; Arne Astrup, M.D., Ph.D.; et al. Myths, Presumptions, and Facts about Obesity, N Engl J Med 2013; 368:446-454 DOI: 10.1056/NEJMsa1208051 Blaha, Michael Joseph, M.D., M.P.H. Is Sex Dangerous If You Have Heart Disease?. Health. Jons Hopkins Medicine, accessed June 20, 2022. https://www.hopkinsmedicine.org/health/wellness-and-prevention/is-sex-dangerous-if-you-have-heart-disease    Jackson G. Erectile dysfunction and cardiovascular disease. Arab J Urol. 2013;11(3):212-216. doi:10.1016/j.aju.2013.03.003. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4442980/   DeBusk R, Drory Y, Goldstein I, Jackson G, Kaul S, Kimmel SE, Kostis JB, Kloner RA, Lakin M, Meston CM, Mittleman M, Muller JE, Padma-Nathan H, Rosen RC, Stein RA, Zusman R. Management of sexual dysfunction in patients with cardiovascular disease: recommendations of The Princeton Consensus Panel. Am J Cardiol. 2000 Jul 15;86(2):175-81. doi: 10.1016/s0002-9149(00)00896-1. PMID: 10913479.Davey Smith G, Frankel S, Yarnell J (1997) Sex and death: are they related? Findings from the Caerphilly Cohort Study. BMJ 315: 1641-1644. doi:https://doi.org/10.1136/bmj.315.7123.1641. Ebrahim S, May M, Ben Shlomo Y, McCarron P, Frankel S et al. (2002) Sexual intercourse and risk of ischaemic stroke and coronary heart disease: the Caerphilly study. J Epidemiol Community Health 56: 99-102. doi:https://doi.org/10.1136/jech.56.2.99. Laumann EO, Glasser DB, Neves RC, Moreira ED Jr. (2009) A population-based survey of sexual activity, sexual problems and associated help-seeking behavior patterns in mature adults in the United States of America. Int J Impot Res 21: 171-178. doi:https://doi.org/10.1038/ijir.2009.7. Lindau ST, Gavrilova N (2010) Sex, health, and years of sexually active life gained due to good health: evidence from two US population based cross sectional surveys of ageing. BMJ 340: c810. doi:https://doi.org/10.1136/bmj.c810. Lindau ST, Schumm LP, Laumann EO, Levinson W, O'Muircheartaigh CA et al. (2007) A study of sexuality and health among older adults in the United States. N Engl J Med 357: 762-774. doi:https://doi.org/10.1056/NEJMoa067423. McCall-Hosenfeld JS, Jaramillo SA, Legault C, Freund KM, Cochrane BB et al. (2008) Correlates of sexual satisfaction among sexually active postmenopausal women in the Women's Health Initiative-Observational Study. J Gen Intern Med 23: 2000-2009. doi:https://doi.org/10.1007/s11606-008-0820-9. Bartlett RG Jr. (1956) Physiologic responses during coitus. J Appl Physiol 9: 469-472. Bohlen JG, Held JP, Sanderson MO, Patterson RP (1984) Heart rate, rate-pressure product, and oxygen uptake during four sexual activities. Arch Intern Med 144: 1745-1748. doi:https://doi.org/10.1001/archinte.144.9.1745.  Hellerstein HK, Friedman EH (1970) Sexual activity and the postcoronary patient. Arch Intern Med 125: 987-999. doi:https://doi.org/10.1001/archinte.125.6.987.  Larson JL, McNaughton MW, Kennedy JW, Mansfield LW (1980) Heart rate and blood pressure responses to sexual activity and a stair-climbing test. Heart Lung 9: 1025-1030.  Masini V, Romei E, Fiorella AT (1980) Dynamic electrocardiogram in normal subjects during sexual activity. G Ital Cardiol 10: 1442-1448. Nemec ED, Mansfield L, Kennedy JW (1976) Heart rate and blood pressure responses during sexual activity in normal males. Am Heart J 92: 274-277. doi:https://doi.org/10.1016/S0002-8703(76)80106-8.  Palmeri ST, Kostis JB, Casazza L, Sleeper LA, Lu M et al. (2007) Heart rate and blood pressure response in adult men and women during exercise and sexual activity. Am J Cardiol 100: 1795-1801. doi:https://doi.org/10.1016/j.amjcard.2007.07.040. Casazza K, Fontaine KR, Astrup A, Birch LL, Brown AW et al. (2013) Myths, presumptions, and facts about obesity. N Engl J Med 368: 446-454. doi:https://doi.org/10.1056/NEJMsa1208051. Haskell WL, Lee IM, Pate RR, Powell KE, Blair SN et al. (2007) Physical activity and public health: updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Med Sci Sports Exerc 39: 1423-1434. doi:https://doi.org/10.1249/mss.0b013e3180616b27.  Drenowatz C, Eisenmann JC (2011) Validation of the SenseWear Armband at high intensity exercise. Eur J Appl Physiol 111: 883-887. doi:https://doi.org/10.1007/s00421-010-1695-0.  Johannsen DL, Calabro MA, Stewart J, Franke W, Rood JC et al. (2010) Accuracy of armband monitors for measuring daily energy expenditure in healthy adults. Med Sci Sports Exerc 42: 2134-2140. doi:https://doi.org/10.1249/MSS.0b013e3181e0b3ff. Mackey DC, Manini TM, Schoeller DA, Koster A, Glynn NW et al. (2011) Validation of an armband to measure daily energy expenditure in older adults. J Gerontol A Biol Sci Med Sci 66: 1108-1113.  Mignault D, St-Onge M, Karelis AD, Allison DB, Rabasa-Lhoret R (2005) Evaluation of the Portable HealthWear Armband: a device to measure total daily energy expenditure in free-living type 2 diabetic individuals. Diabetes Care 28: 225-227. doi:https://doi.org/10.2337/diacare.28.1.225-a.  Ryan J, Gormley J (2013) An evaluation of energy expenditure estimation by three activity monitors. Eur J Sport Sci: 1-8. St-Onge M, Mignault D, Allison DB, Rabasa-Lhoret R (2007) Evaluation of a portable device to measure daily energy expenditure in free-living adults. Am J Clin Nutr 85: 742-749. Welk GJ, McClain JJ, Eisenmann JC, Wickel EE (2007) Field validation of the MTI Actigraph and BodyMedia armband monitor using the IDEEA monitor. Obesity (Silver Spring) 15: 918-928. doi:https://doi.org/10.1038/oby.2007.624. Wetten AA, Batterham M, Tan SY, Tapsell L (2013) Relative Validity of Three Accelerometer Models for Estimating Energy Expenditure During Light Activity. J Phys Act Health. Brazeau AS, Karelis AD, Mignault D, Lacroix MJ, Prud'homme D et al. (2011) Test-retest reliability of a portable monitor to assess energy expenditure. Appl Physiol Nutr Metab 36: 339-343. doi:https://doi.org/10.1139/h11-016. Haskell WL, Lee IM, Pate RR, Powell KE, Blair SN et al. (2007) Physical activity and public health: updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Circulation 116: 1081-1093. doi:https://doi.org/10.1161/CIRCULATIONAHA.107.185649. Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett DR Jr. et al. (2011) 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc 43: 1575-1581. doi:https://doi.org/10.1249/MSS.0b013e31821ece12.  Steinke EE, Jaarsma T, Barnason SA, Byrne M, Doherty S et al. (2013) Sexual Counseling for Individuals With Cardiovascular Disease and Their Partners: A Consensus Document From the American Heart Association and the ESC Council on Cardiovascular Nursing and Allied Professions (CCNAP). Circulation. 

In this episode, we're taking a high-level look at various studies comparing the nutritional quality of different dietary patterns. We'll unpack what the research says about the healthfulness of vegetarian and vegan diets, as well as the standard American diet.   Research links: Food Groups Schwingshackl L, Schwedhelm C, Hoffmann G, Lampousi AM, Knüppel S, Iqbal K, Bechthold A, Schlesinger S, Boeing H. Food groups and risk of all-cause mortality: a systematic review and meta-analysis of prospective studies. Am J Clin Nutr. 2017 Jun;105(6):1462-1473. doi: 10.3945/ajcn.117.153148. Epub 2017 Apr 26. PMID: 28446499. Beyond Meatless Le LT, Sabaté J. Beyond meatless, the health effects of vegan diets: findings from the Adventist cohorts. Nutrients. 2014 May 27;6(6):2131-47. doi: 10.3390/nu6062131. PMID: 24871675; PMCID: PMC4073139. Orlich and Fraser Study: Orlich MJ, Singh PN, Sabaté J, Jaceldo-Siegl K, Fan J, Knutsen S, Beeson WL, Fraser GE. Vegetarian dietary patterns and mortality in Adventist Health Study 2. JAMA Intern Med. 2013 Jul 8;173(13):1230-8. doi: 10.1001/jamainternmed.2013.6473. PMID: 23836264; PMCID: PMC4191896. Meat Consumption and Mortality: Rohrmann S, Overvad K, Bueno-de-Mesquita HB, Jakobsen MU, Egeberg R, Tjønneland A, Nailler L, Boutron-Ruault MC, Clavel-Chapelon F, Krogh V, Palli D, Panico S, Tumino R, Ricceri F, Bergmann MM, Boeing H, Li K, Kaaks R, Khaw KT, Wareham NJ, Crowe FL, Key TJ, Naska A, Trichopoulou A, Trichopoulos D, Leenders M, Peeters PH, Engeset D, Parr CL, Skeie G, Jakszyn P, Sánchez MJ, Huerta JM, Redondo ML, Barricarte A, Amiano P, Drake I, Sonestedt E, Hallmans G, Johansson I, Fedirko V, Romieux I, Ferrari P, Norat T, Vergnaud AC, Riboli E, Linseisen J. Meat consumption and mortality--results from the European Prospective Investigation into Cancer and Nutrition. BMC Med. 2013 Mar 7;11:63. doi: 10.1186/1741-7015-11-63. PMID: 23497300; PMCID: PMC3599112.   Product links: Picky Club

Plant-based nutrition is gaining in popularity around the world and physicians and patients alike are asking questions about the healthfulness of shifting to a more plant-based diet. In this episode, we're discussing why people are choosing more plant-based eating and what the science says about making the shift.    Sources: Food in the Anthropocene: EAT Lancet Food Groups Study:Schwingshackl L, Schwedhelm C, Hoffmann G, Lampousi AM, Knüppel S, Iqbal K, Bechthold A, Schlesinger S, Boeing H. Food groups and risk of all-cause mortality: a systematic review and meta-analysis of prospective studies. Am J Clin Nutr. 2017 Jun;105(6):1462-1473. doi: 10.3945/ajcn.117.153148. Epub 2017 Apr 26. PMID: 28446499. How Not to Die - Dr. Michael Greger Other doctors referencedDr. Caldwell Esselstyn: Esselstyn Family Foundation Dr. T Colin Campbell: Center for Nutrition Studies: The China Study Dr. Kim Williams - Plant Proof “Food Choices” - Netflix Documentary Skinny Bitch by Freedman and Barounin  Happy Cow - app for local vegan restaurant choices  “An Inconvenient Truth” - Documentary