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We dive into the latest research on creatine, covering loading phases, optimal timing, individualized dosing, benefits beyond muscle health—including cognitive performance for kids—and special considerations for various diets like vegan and carnivore.
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Time Stamps:0:00 Introduction to Creatine and Recent Paper Review
- Discussion on creatine's popularity and personal experience with it since 2000. Introduction to a recent paper titled "Does One Dose of Creatine Supplement Fit All," covering topics like loading phases, benefits, and optimal timing.0:55 Loading Phase and Early Practices
- Problems with early creatine loading practices that involved high sugar content, causing issues like pre-diabetes. The discussion on whether a loading phase is necessary and who might benefit from it.1:46 Who Might Need a Creatine Load Phase
- Explanation of who might benefit from a creatine load phase, such as young athletes, football players, or those with low red meat intake. Overview of the benefits of creatine on exercise performance.2:58 Creatine Uptake and Transport Proteins
- Discussion on creatine uptake, the role of transport proteins, and the benefits of pairing creatine with electrolytes. Introduction of Myo Science's creatine product paired with electrolytes.3:53 Best Timing for Taking Creatine
- Importance of taking creatine around exercise sessions to enhance muscle uptake. Suggestions on timing, with emphasis on taking creatine before or during workouts rather than with coffee in the morning.4:36 Creatine Benefits for Kids and Cognitive Performance
- Creatine's benefits for athletic children in high-demand sports and cognitive tasks, including its impact on brain energy during intensive activities like learning or giving presentations.5:56 Individualized Dosing Based on Body Weight
- The need to tailor creatine doses based on body weight and muscle mass. Heavier, more muscular individuals may require higher doses compared to lighter individuals.6:41 Special Considerations for Vegans, Vegetarians, and Carnivores
- The impact of diet on creatine needs. Vegans and vegetarians might see greater benefits from supplementation, while carnivores may already get sufficient creatine from red meat.7:38 Non-Muscular Benefits of Creatine
- Potential non-muscular benefits of creatine, such as improvements in verbal acuity, cognitive performance, mood changes, and post-concussive recovery.8:30 Conclusion and Recommendations
- Summary of key points: no need for dextrose to enhance creatine absorption, tailored dosing based on diet and body weight, and the importance of taking creatine with electrolytes around exercise. -
This study found that ultra-processed foods lead to higher energy intake, faster eating rates, and increased weight gain compared to unprocessed real foods, even when calories and macronutrients are matched.
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Time Stamps:0:00 Intro
1:30 Triglycerides and liver enzymes rise.
3:40 About 68% of calories kids eat are from junk food.
6:00 UPF study overconsumption occurred mainly at dinner.
7:10 UPF was eaten faster.
10:10 Triglycerides rose with UPF.
10:40 Liver enzymes rose with UPF.
12:25 38% of adults are about to develop non-alcoholic fatty liver disease.
12:45 2.5 pounds of body weight gained on UPF in one week.
14:30 Chewing 40 times before swallowing increases release of GLP-1.
17:30 Make your food at home from scratch.
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Relationship coach Kim Anami shares transformative insights on how to elevate your relationship and enrich your life through the power of authentic, high-quality physical intimacy.
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Time Stamps:0:00 Intro
13:30 Kim is a holistic sex and relationship coach.
15:19 Physical health impacts vitality, libido and your sex life.
17:00 Beliefs, programming, or trauma blocks pure expression of sexual energy.
19:26 Orgasm is the most effective, biggest and fastest nervous system reset.
22:50 Clitoral orgasm is superficial compared with cervical and vaginal orgasm.
29:10 Having a cervical orgasm opens a neuropathway which can be accessed repeatedly.
31:15 Surrender is the key ingredient in gourmet sex.
33:24 Casual sex is not safe or healthy for either partner.
32:52 Conscious celibacy is advised during healing.
36:47 If you are attracting people who do not reflect your ideals, there is more work to do.
41:02 Long-term relationships can have high frequency gourmet sex.
43:17 Conscious monogamy produces the ultimate utilization of sexual power.
45:37 Schedule a weekly 3-hour sex date.
55:42 Male orgasm without ejaculation is regenerating.
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Let's discuss a study comparing plant-based, flexitarian, and omnivorous diets, focusing on their effects on cardiovascular risk factors and body composition.
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----------------Show Notes------------------------------
0:00 Intro
0:20 Study on plant-based diets and cardiovascular risk factors.
0:58 Discussion of higher alcohol and sweets consumption in omnivores.
1:55 Meat consumption differences among vegans, flexitarians, and omnivores.
4:48 Differences in body composition between omnivores, flexitarians, and vegans.
5:39 Insights on fruit and vegetable consumption as a proxy for diet quality.
6:35 LDL cholesterol and triglycerides are higher in omnivores.
7:49 Study limitations: sweets, alcohol, and calorie consumption impact results.
8:41 Flexitarian diets and pulse wave velocity compared to other groups. -
This episode is brought to you by MYOXCIENCE Nutrition.
JJ Virgin dispels the myth that women will get bulky from resistance training and highlights the benefits of supplements like creatine and herbs like Ashwagandha and more.
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Time Stamps:
0:15 Discussion on inspiration for staying fit, thoughts on aging and fitness, and research on muscle building over 40.
1:57 Noticing changes in strength, adapting workouts, and the importance of power in fitness routines.
04:00 Structuring workouts to mimic daily activities and observations on everyday strength challenges.
06:15 Adapting workouts while traveling and benefits of portable workout equipment.
08:56 Addressing concerns about muscle gain in women and misconceptions about resistance training.
11:36 Strategies for body recomposition and testing metabolic rates.
12:49 Managing calorie intake, discussing protein importance, and debating protein recommendations.
16:18 Need for protein in muscle maintenance and the role of protein turnover.
20:48 Discussion on older athletes and the benefits of regular exercise for longevity and cancer risk reduction.
21:43 Importance of focusing on overall health and separating protein discussions from environmental concerns.
22:48 Emphasis on eating seasonal and local foods for better quality and addressing misconceptions about protein needs.
25:40 Focus on improving skeletal muscle and recommended protein intake.
27:42 Personal preferences for protein sources and the nutrient density of red meat.
30:02 Observations on food quality in different regions and the impact of ultra-processed foods.
31:43 Importance of whole foods and local eating for health.
34:26 Value of tracking daily steps and incorporating intensity with rucking vests.
37:48 Discussing outdoor activities with kids and the benefits of nature.
39:37 Using creatine for enhancing energy and cognitive function, esp while traveling.
43:37 Emphasizing the importance of muscle over weight in health discussions.
46:01 Questioning societal standards of beauty and discussing hydration.
47:18 Talking about foundational nutrients and the importance of a balanced approach to supplementation.
51:47 Highlighting the significance of exercise for overall health and cellular processes.
53:10 Discussion on the benefits of exercise and the challenges of modern comfort.
54:30 Talk about thermal stress and personal recovery routines.
55:13 Experiences with red light therapy and its uncertain effects.
57:07 Insights on dietary habits and supplementation.
59:15 Discussion on hormone therapy and personal experiences.
01:04:29 Importance of hormone sensitivity and resistance training for health.
01:08:03 Discussion on individual hormone variations and the effects of hormonal fluctuations during menopause, including recovery challenges.
01:09:22 Importance of estrogen in muscle health and preferred hormone delivery methods.
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Today’s show is brought to you by MYOXCIENCE Nutrition. Mike challenges mainstream dietary advice, pointing out that despite cutting red meat and saturated fats, we're seeing more health issues due to processed foods and vegetable oils. A reevaluation of diet guidelines is needed to address the real culprits: industrial seed oils and processed snacks.
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Time Stamps:
0:00 Intro
0:10 Overview of dietary changes and their impact on health
0:57 Introduction to non-communicable diseases and historical dietary shifts
1:54 Decline in animal fats and rise in plant-based fats
2:49 Correlation between dietary changes and public health trends
3:45 Increase in processed foods and vegetable oils, despite dietary recommendations
4:39 Trends in meat consumption and obesity rates
5:30 Discussion on the confusion surrounding healthy eating and the role of Berberine
6:14 Berberine Benefits
7:06 Changes in food consumption among different age groups and rising health issues
7:53 The impact of processed foods and industrial seed oils on health
8:50 Historical context of dietary guidelines and rising health problems
9:56 Increasing rates of metabolic and mental health issues in children
10:58 The disparity between dietary recommendations and actual food consumption
11:53 Observations on food choices and their impact on health
12:39 Conclusion and call to action for dietary change
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Today’s show is brought to you by MYOXCIENCE Nutrition. In this episode Matt Kaeberlein, PhD, CEO of Optispan, discusses the significance of enhancing health span through interventions like rapamycin and highlights the role of senescent cells in chronic inflammation and age-related diseases.
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Key Takeaways:
02:44 Pillars of health: eat, sleep, move, connect. 10:30 Eating protein and exercise can turn up mTOR. 15:20 High dietary protein and resistance training preserves muscle while aging. 19:20 Longevity research is underfunded. 25:10 Obesity was rare 50 years ago. 26:25 Fasting, and time restricting eating may not increase longevity. 30:45 Smoking, sedentary life, alcohol consumption and obesity shorten lifespan. 34:40 Resveratrol is not a longevity drug. 36:45 Spermidine is an autophagy booster. 38:10 Alpha ketoglutarate, urolithin A, and NAD precursors, may increase lifespan. 42:45 Acarbose, SGLT-2 inhibitors, and estrogens can increase lifespan. 44:45 Metformin does not corelate to reduced all-cause mortality. 47:30 NAD is a co-factor required for thousands of metabolic reactions. 52:55 Some epigenetic signatures are predictive of future health outcomes. 54:17 Facial imaging using AI can predict future health outcomes. 58:17 Dunedin Pace measures the rate of aging. 59:40 Optispan looks at epigenetics, blood glycan, and immune resilience/aging. 01:04:00 Senescent cells are cells that do not do their job and refuse to die. 01:07:50 Rapamycin impacts senescent cells, autoimmunity, and inflammation. -
Brian Sanders, creator of the film "Food Lies," discusses how traditional diets rich in animal-based nutrition contribute to better health and height.
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Research Mentioned:
Grasgruber, P., Sebera, M., Hrazdíra, E., Cacek, J. & Kalina, T. Major correlates of male height: A study of 105 countries. Econ. Hum. Biol. 21, 172–195 (2016).
Time Stamps:
03:30 Cooking by the food pyramid led to chronic illness.
08:10 People eating traditional diets are lean, tall, and muscular.
09:20 Only vegan documentaries make it to mainstream.
13:25 Funding goes to developing meat and protein alternatives.
14:30 The top four industries in the US are sick care/pharma.
15:30 There is big money in blaming red meat for processed foods problems.
23:00 Cattle upcycle nutrition from inedible food, creating a high-quality food.
35:30 Blue Zone diets are animal-based, by calories.
37:50 Animal nutrition is the foundation of any healthy diet.
39:30 You can adapt to a plant-based diet for a year or two, tapping our biologic storage.
45:00 The optimal diet of any species is the one they lived on the longest.
45:50 The more animal protein a population eats, the taller they are.
52:15 The low meat intake results in stunted growth, shorter life expectancy, and higher infant mortality.
54:40 Food is protein, nutrients, and energy.
57:30 Eat animal foods with whole foods on the side.
57:50 In a low protein environment, all animals will overeat to ingest the required amount of protein.
01:03:00Food industry pays to keep you in the energy calorie paradigm.
01:06:30 High carb intake is linked with greater odds of dying from all causes, especially cancer.
01:15:40 Long term satiety is from protein and fat. Short term is from volume.
01:20:50 Seed oil trans fats are harmful.
01:25:30 Mental health is tied to food choices/consumption.
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Rancher Michaela Mann discusses the balance between grass and grain finishing in cattle and challenges faced by U.S. agriculture including land loss and sustainability efforts.
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-----------------Show Notes-------------------0:00 Intro
1:30 Ranchers care about their animals and treat them well.
7:30 Ranchers get emotionally attached to some of the animals.
8:30 Michaela’s goal for her animals is to have them only have one bad day.
10:20 The US has high processing standards.
11:30 Pre-slaughter stress changes the pH and changes the meat.
15:30 The beef calf stays with its mother for 6 to 8 months.
16:43 Northern states do not have year-long grass for grazing.
17:55 Grain finished cattle only had 11% grain in their diet.
18:20 80 to 90% of grass finished beef sold in the US is from overseas.
19:30 Antibiotics are only used when an animal is sick or injured.
22:38 Large meat packing plants test meat for antibiotics.
23:50 Older cows/bulls are used for cheaper grocery store meat or dog food.
30:30 Cattle dogs and flashing ear tags deter predators.
34:00 Bison are different to raise and harvest from cattle.
41:45 Regenerative and sustainable farming is done by most ranchers and farmers to some
extent.
43:40 Ranching utilizes natural grassland and provides habitat for wildlife.
53:15 The US has lost 100,00 farms/ranches between 2011 and 2018.
53:30 Bill Gates is the largest landowner in the state of Nebraska.
56:30 The US has lost 31 million acres of ag land since 1982.
01:00:40 Avian flu can be a problem with poultry, but not in cattle production. -
Learn the connections between mouth breathing, sleep disorder breathing, and their impact on nighttime urination, heart health, and overall sleep quality.
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Time Stamps:0:00 Intro
0:40 - Case Study: Client with Sleep Disordered Breathing
1:30 - Tips for Nasal Breathing and Sleep Optimization
2:31 - Connection Between Sleep Disordered Breathing and Nocturnal Polyurea
4:29 - Women, Sleep Apnea, and Overactive Bladder Syndrome
6:16 - Visual Explanation of Airway Obstruction
7:01 - Symptoms of Sleep Disordered Breathing
8:00 - Bon charge
8:46 - Importance of Addressing Sleep Disordered Breathing
9:31 - Introduction to Mouth Taping
10:13 - Impact of Mouth Breathing on Children
11:03 - Prevalence and Consequences of Sleep Apnea
12:45 - Immediate and Long-term Consequences of Sleep Apnea
13:41 - Link Between Leptin and Sleep Apnea
15:30 - Practical Solutions for Sleep Disordered Breathing
16:15 - Mechanical Impact of Mouth Breathing
17:05 - Research Supporting Mouth Taping
18:46 - Connection Between Obesity and Sleep Apnea
20:23 - Leptin and Breathing in Obesity
21:06 - Introduction to Mouth Taping and Myofunctional Therapy
23:00 How to use mouth tape during the day and night to train nasal breathing. -
A reanalysis of the Minnesota Coronary Experiment, a large randomized controlled trial, which found that reducing saturated fat and replacing it with vegetable oils did not lower the risk of heart disease or death despite lowering cholesterol levels. Let's dive into the details.
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------------------------Show Notes----------------0:00 Intro
2:26 Lower Saturated Fat isn’t better
3:04 Autopsy studies
4:09 Berberine
4:48 Data was omitted
5:05 Main finding of the study
8:20 Unpublished documents
9:06 Autopsy findings
11:00 Mortality rates
12:21 How much oil are we eating?
13:00 Concluding remarks
13:06 Mechanisms -
A new study finds over 40% of cancer deaths in the US are preventable through lifestyle changes such as reducing smoking, alcohol consumption, and obesity, while promoting exercise and a healthy diet, with a specific focus on the protective benefits of exercise for women against breast cancer.
Sponsored:
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Research Mentioned:
Islami, F. et al. Proportion and number of cancer cases and deaths attributable to potentially modifiable risk factors in the United States, 2019. CA: A Cancer J. Clin. (2024) doi:10.3322/caac.21858.
Key Takeaways:CNN Article Overview (00:53):
Specific Risk Factors (01:46):
Cancer Prevention Strategies (02:48):
Role of Exercise (04:25):
2019 Study Findings (06:15):
Alcohol Consumption Impact (10:07):
Diet and Cancer Risk (10:59):
Conclusion (11:53):
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For the past 60 years the medical community has obsessively focused on lowering LDL-cholesterol levels…
Research shows these five preventable health conditions make LDL-Cholesterol more likely to cause artery plaque build-up, even if your LDL-Cholesterol levels are low.
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Research Mentioned:
Zanoni, P., Velagapudi, S., Yalcinkaya, M., Rohrer, L. & Eckardstein, A. von. Endocytosis of lipoproteins. Atherosclerosis 275, 273–295 (2018).
Ference, B. A., Braunwald, E. & Catapano, A. L. The LDL cumulative exposure hypothesis: evidence and practical applications. Nat. Rev. Cardiol. 1–16 (2024) doi:10.1038/s41569-024-01039-5.Time Stamps:
00:45 LDL's link with atherosclerosis is nuanced.
02:30 Initial damage to the arterial wall makes LDL levels problematic.
03:45 Increases risk of arterial wall damage: elevated blood pressure, insulin resistance/diabetes, smoking/vaping, obesity, elevated blood viscosity, consuming oxidizableoils.
08:40 High LDL and high triglycerides suggest insulin resistance and increased cardiovascular risk.
09:50 Start with diet and exercise together.
11:20 Statins have concerning side effects.
13:15 Plaque formation begins early in life.
13:50 High LDL is found in centenarians.
14:44 Centenarians are metabolically healthy.
15:40 Your liver makes LDL cholesterol.
16:10 Every cell in your body requires cholesterol.
18:00 Diets high in seed oils make your LDL more likely to be oxidized.
20:55 30-50% of people who have heart attacks have optimal serum cholesterol. -
New research suggests vitamin D and A work better when they're taken together. Here's more food for thought...
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------------Show Notes-------------------------
0:00 Intro
0:20 Vitamin D receptor binding requires vitamin A.
0:50 Retinol is found in animal-based products. Pre-vitamin A is from vegetables.
1:40 Pairing vitamin A and vitamin D supports immune system, brain, and blood sugar health.
2:40 Excessive supplemental vitamin A in pregnant women can affect fetal growth.
4:25 There are fewer micronutrients in your food.
5:45 Paired vitamin D and vitamin A balance the anti-inflammatory mechanisms of the immune system.
7:25 Mike suggests that you supplement with a retinol, not a beta carotenoid version of pre-vitamin A. -
Mark Bell and Nsima Inyang delve into the transformative benefits of sunlight and outdoor activity for enhancing hormone levels, accelerating fat loss, and improving overall health.
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Time Stamps
0:00 Intro
2:30 Exercise snacks
4:30 Cardio helps you get shredded
5:30 Movement between sets
7:30 Exercise capacity
8:22 Fat loss and diet
10:40 How Nsima stays shredded
12:17 Cycling Carbs
13:26 Calories VS Carbs
15:45 Protein for muscle gain
18:00 How much protein do you need
19:41 Red meat VS Fish VS Chicken
25:00 Cheat meals
27:00 the power of being outside -
A recent study has revealed the presence of microplastics in the male penis, linking these particles to erectile dysfunction.
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--------------Show Notes----------------------------
0:00 Intro
0:05 microplastic particles make their way to the male penis
0:49 study detected microplastic particles
1:46 microplastic particles in the carotid artery plaque
2:12 microplastics and erectile dysfunction
3:55 Study Title
4:11 Top prevention tips
4:58 face masks and microplastics
6:18 small plastics still absorbed
6:37 Key ways to avoid -
Dr. Zinkov discusses ways to use peptides therapeutically to improve tissue rejuvenation and repair, promote longevity, enhance muscle growth, and boost mood, vitality, and libido. She discusses the benefits and risks, sourcing, dosages, cycling, administration routes, and how they work in combination w/ hormone optimization.
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Show Notes:
02:45 Peptides stimulate your endogenous production of growth hormone.
03:10 Sermorelin does not increase growth hormone beyond super physiologic levels.
04:35 Peptides can improve hormone health, longevity, reverse aging-related processes of inflammation and injury recovery.
08:45 Growth hormone improves cell function.
11:05 Sermorelin stimulates growth hormone secretion for about 12 minutes.
12:30 Growth hormone peaks are nighttime and post-workout.
14:30 Symptoms of suboptimal growth hormone.
15:45 IGF-1 is a biproduct of growth hormone breakdown.
18:30 Additional strategies.
22:05 Poor diet and lifestyle choices reduce growth hormone.
25:10 Women in their teens and 20s may have suboptimal production of hormones.
30:30 Progesterone receptors can be stimulated with herbal treatments.
31:30 Xenoestrogens cause more disruptive receptor stimulation.
33:15 Obesity is one of the biggest risk factors for breast cancer.
34:30 Growth hormone stimulates collagen production.
37:15 Low dose Rapamycin slows the aging process.
40:30 Methylene Blue has been used as a nootropic.
43:55 Nicotine directly and quickly stimulates the vagal nerve.
53:00 Growth hormone does not cause cancer.
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The relationship between breakfast, sleep, and weight is complex. While skipping breakfast has been traditionally linked with weight gain, new evidence emphasizes the critical role of adequate sleep in maintaining a healthy weight. By focusing on good sleep hygiene and balanced nutrition, individuals can better manage their weight and overall health.
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Research Mentioned:
Yang, W. et al. Short sleep time may be the main reason for irregular breakfast to cause overweight—a cross-sectional study. Front. Nutr. 11, 1310155 (2024).
Time Stamps:
00:00 Irregular breakfast eaters have increased body mass indexes.01:00 Food influences your circadian clock system like light does.
02:00 Change of energy balance is one cause of overweight.
02:15 Irregular meal timing perturbs your circadian rhythm.
04:10 Time eating and exercise consistently.
05:45 Regular breakfast eating habits (eating or not eating) are linked to lower body mass index.
06:45 Exercise outdoors.
07:20 Regular exercise impacts sleep.
08:30 Irregular sleep duration and timing influences irregular feeding timing.
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A new study finds insulin resistance and reduced glucose uptake in the heart is linked with early-onset atherosclerosis and heart issues.
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Research Mentioned:
Devesa, A. et al. Cardiac Insulin Resistance in Subjects With Metabolic Syndrome Traits and Early Subclinical Atherosclerosis. Diabetes Care 46, 2050–2057 (2023).
Time Stamps:
00:00 FDG = Fluorodeoxyglucose
00:30 Reduced glucose uptake in the heart is tethered to atherosclerosis.
01:20 LDL levels are not strongly associated with poor outcomes.
02:00 Your heart becomes insulin resistant.
03:05 Those with no glucose uptake in the heart had higher fasting glucose.
03:45 Those with more cardiovascular risk factors had lower LDL.
04:35 The heart can generate energy from fatty acids, carbs, and ketones.
05:00 Cardiac abnormalities are associated with metabolic syndrome.
07:00 Insulin resistance changes muscle and heart muscle.
09:16 Insulin resistance is associated with a progressive decrease of myocardial FDG uptake.
09:50 Cardiovascular risk increases with the decline of FDG uptake.
11:30 Your heart loses the ability to pump blood effectively as it loses ability to utilize different energy substrates.
12:40 Support your heart by supporting your metabolism.
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New studies show sedentary individuals don't experience significant increases in fat oxidation with acute exercise, but those who maintain higher step counts exhibit notable health improvements, including reduced triglycerides and blood lactate levels.
With an optimal step count of 8600 steps per day, the episode highlights the serious health risks associated with chronic inactivity.
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Key Takeaways:
00:00 If you are sedentary, it is hard to burn fat during exercise.
01:10 Move throughout the day.
02:05 Exercise inactivity is the 4th leading cause of death.
03:30 If you are sedentary, an acute round of exercise does not increase fat oxidation.
04:30 Triglycerides were lower by 27% in the high step count group.
09:20 Blood lactate is reduced by 11% in the high step count group.
10:00 Fat oxidation increases with the higher step count.
11:10 Optimal step count is 8600/day or more.
12:00 Atherosclerosis is impacted by chronic inactivity.
12:45 Brain health is impacted by chronic inactivity.
13:00 Intermittent exercise does not mitigate chronic inactivity.
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