Truth About Cholesterol

Posted on August 19, 2024August 20, 2024 by amwaltamath

The Truth

About Cholesterol

Is high cholesterol bad?

Take the first step to your healthiest self.

You might’ve heard some experts claim high cholesterol isn’t a risk factor for many diseases or health risk. However, what about high levels of low density -lipoproteins? (LDL)

What is cholesterol?
Cholesterol is a waxy substance found in your blood, and it’s required for many biological processes such as building healthy cells and hormone release. Cholesterol is carried throughout the blood by transport proteins called lipoprotein. However, there are different types of transport proteins. A lipid profile also measures triglycerides, which is commonly known as a type of fat in the blood.

Low-density Lipoprotein – Known as bad cholesterol, and cholesterol particles builds up in the walls of your arteries making them hard and narrow.

High-density Lipoprotein – Known as good cholesterol, and can pick up excess cholesterol and take back to your liver.

The cause of high LDL

goals are the ultimate challenge

It was thought that dietary cholesterol may raise blood cholesterol. So, many people with high cholesterol were told avoid high cholesterol foods. This is no longer the case as studies confirm high dietary intake isn’t directly associated with high LDL. Although, foods high in saturated fat will impact blood LDL levels. As trans or saturated fat is metabolized, the liver can produce excess cholesterol. It’s best to avoid or reduce foods high in saturated fat if you already have higher than optimal LDL. Other risk factors that increase high LDL are:

Prevention

Take the first step to your healthiest self.

Heart healthy lifestyle changes are important and can lower your risk of heart disease, stroke, and cancer.

Low salt diet with plenty of fruits, vegetables, and whole grains

100%

Lose weight and increase exercise

100%

Limit animal fats and replace with omega 3 fatty acids.

100%

Drink alcohol in moderation and quit smoking

100%

Review

Although some still claim high LDL cholesterol is not a risk factor for many heart related diseases, there’s still a lot of support and evidence that proves high LDL is still a major risk factor. currently, high LDL is still the largest risk factor. Some experts claim people can die from heart disease regardless if their LDL cholesterol is within range. For many, “in range” is already too high of a benchmark. Also, many people are prescribed statins to lower their LDL. Although, damage to their blood vessels might have already occurred, and therefore, a statin cannot reverse some or all of the damage. Regardless of beliefs, statins still increase lifespan for those with high cholesterol. No drug can out perform diet and exercise, or other lifestyle changes. Prevention is still key.

References

and Citations

Lee Y, Siddiqui WJ. Cholesterol Levels. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK542294/
Schoeneck M, Iggman D. The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials. Nutr Metab Cardiovasc Dis. 2021 May 6;31(5):1325-1338. doi: 10.1016/j.numecd.2020.12.032. Epub 2021 Jan 16. PMID: 33762150.
Ho HV, Sievenpiper JL, Zurbau A, Blanco Mejia S, Jovanovski E, Au-Yeung F, Jenkins AL, Vuksan V. The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials. Br J Nutr. 2016 Oct;116(8):1369-1382. doi: 10.1017/S000711451600341X. Epub 2016 Oct 11. PMID: 27724985.
Wadhera RK, Steen DL, Khan I, Giugliano RP, Foody JM. A review of low-density lipoprotein cholesterol, treatment strategies, and its impact on cardiovascular disease morbidity and mortality. J Clin Lipidol. 2016 May-Jun;10(3):472-89. doi: 10.1016/j.jacl.2015.11.010. Epub 2015 Nov 25. PMID: 27206934.
Virani SS, Aspry K, Dixon DL, Ferdinand KC, Heidenreich PA, Jackson EJ, Jacobson TA, McAlister JL, Neff DR, Gulati M, Ballantyne CM. The importance of low-density lipoprotein cholesterol measurement and control as performance measures: A joint clinical perspective from the National Lipid Association and the American Society for Preventive Cardiology. Am J Prev Cardiol. 2023 Feb 27;13:100472. doi: 10.1016/j.ajpc.2023.100472. PMID: 36970638; PMCID: PMC10037190.
Feingold, K. R. (2024, February 12). Cholesterol lowering drugs. Endotext [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK395573/

Always free

How to lose fat

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Best supplement for musle

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Antiaging

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Nicotinamide mononucleotide (NMN)

Posted on August 1, 2024August 5, 2024 by amwaltamath

Nicotinamide mononucleotide (NMN)

They Key to Anti-aging

As we get older, we lose the ability to produce certain molecules that help the body stay youthful. As we age, we experience greater amounts of inflammation, DNA damage, and slower metabolism. Some longevity experts claim aging is disease we all experience. However, anti-aging supplements may not actually prevent aging as much help aid in graceful aging. Nicotinaminde Mononucleotide (NMN) is a precursor for nicotinamide adenine dinucleotide. (NAD) Our bodies utilize NAD for variety of functions like energy metabolism, DNA repair, gene expression and cellular stress responses. Throughout our lives, we lose concentrations of NAD, and supplementing with NMN could significantly improve many biomarkers and aid in longevity.

Additional benefits include:

Put NMN To the test

How does NMN work when supplementation is put to the test for athletic performance and aging? In animal studies, NMN supplementation increase nicotinamide adenine dinucleotide (NAD) concentrations and improves health span and lifespan. A randomized clinical trial included 80 middle-aged health adults for 60-days taking a once daily oral dosing of 300,600, and 900mg.

What were the results?

NMN Results

Randomize control trial of 80 middle aged adults taking NMN for 60 days saw significant improvements in the slowing of aging as well as athletic performance.

Optimal dosage appears to be around a 600mg daily intake. However, safe and effective dosage drawn from the literature appears to be safe up to 1,000mg. Although, long term studies are currently in review.

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References

Yi L, Maier AB, Tao R, Lin Z, Vaidya A, Pendse S, Thasma S, Andhalkar N, Avhad G, Kumbhar V. The efficacy and safety of β-nicotinamide mononucleotide (NMN) supplementation in healthy middle-aged adults: a randomized, multicenter, double-blind, placebo-controlled, parallel-group, dose-dependent clinical trial. Geroscience. 2023 Feb;45(1):29-43. doi: 10.1007/s11357-022-00705-1. Epub 2022 Dec 8. PMID: 36482258; PMCID: PMC9735188.
arshani Nadeeshani, Jinyao Li, Tianlei Ying, Baohong Zhang, Jun Lu,
Nicotinamide mononucleotide (NMN) as an anti-aging health product – Promises and safety concerns, Journal of Advanced Research, Volume 37, 2022, Pages 267-278,
ISSN 2090-1232, https://doi.org/10.1016/j.jare.2021.08.003.
(https://www.sciencedirect.com/science/article/pii/S2090123221001491)
A. Kumar, P. Chanana,
Chapter Six – Role of Nitric Oxide in Stress-Induced Anxiety: From Pathophysiology to Therapeutic Target,
Editor(s): Gerald Litwack, Vitamins and Hormones, Academic Press, Volume 103, 2017, Pages 147-167, ISSN 0083-6729, ISBN 9780128119143,
https://doi.org/10.1016/bs.vh.2016.09.004.
(https://www.sciencedirect.com/science/article/pii/S0083672916300462)
Yoshino M, Yoshino J, Kayser BD, Patti GJ, Franczyk MP, Mills KF, Sindelar M, Pietka T, Patterson BW, Imai SI, Klein S. Nicotinamide mononucleotide increases muscle insulin sensitivity in prediabetic women. Science. 2021 Jun 11;372(6547):1224-1229. doi: 10.1126/science.abe9985. Epub 2021 Apr 22. PMID: 33888596; PMCID: PMC8550608.
Shintaro Yamaguchi, Junichiro Irie, Masanori Mitsuishi, Yuichi Uchino, Hideaki Nakaya, Ryo Takemura, Emi Inagaki, Shotaro Kosugi, Hideyuki Okano, Masato Yasui, Kazuo Tsubota, Kaori Hayashi, Jun Yoshino, Hiroshi Itoh, Safety and efficacy of long-term nicotinamide mononucleotide supplementation on metabolism, sleep, and nicotinamide adenine dinucleotide biosynthesis in healthy, middle-aged Japanese men, Endocrine Journal, 2024, Volume 71, Issue 2, Pages 153-169, Released on J-STAGE February 28, 2024, Advance online publication January 06, 2024, Online ISSN 1348-4540, Print ISSN 0918-8959, https://doi.org/10.1507/endocrj.EJ23-0431, https://www.jstage.jst.go.jp/article/endocrj/71/2/71_EJ23-0431/_article/-char/en, Abstract:

Taurine

Posted on August 1, 2024August 1, 2024 by amwaltamath

Taurine

A secret supplement for longevity and health?

Taurine

May help prevent cardiovascular disease, increase lifespan, and more

Taurine is an amino acid that occurs naturally in the body and is found in many foods. It’s considered semi-essential or conditionally essential because it’s derived from cysteine like other amino acids but lacks a carboxyl group. Instead, it contains a sulfide group and can be called an amino sulfonic acid.

Taurine helps with bodily functions, including those of the digestive, cardiovascular, skeletal, muscular, and nervous systems. It also works as a neurotransmitter in the brain and is used for energy production. Taurine has antioxidant and anti-inflammatory properties that may enhance insulin sensitivity, which could reduce the risk of type 2 diabetes or improve blood sugar management

Science Based Fitness

ON A REGULAR BASIS CAN BE VERY BENEFICIAL TO YOUR

HEALTH

Improve Health

Introduction to chronic inflammation

Recent studies show chronic inflammation may be the greatest contribution to disease, or a cornerstone for the development of cardiovascular disease. Other major heath factors include pollution, environmental stresses, drugs, excess food consumption and obesity. Obesity is a major contribution to negative health outcomes. Managing a health body mass is crucial in over health. Taurine may help heart health and enhance endothelial function, which may significantly reduce the risk of atherosclerosis and cardiovascular events. Taurine accounts for 50% of the total free amino acids in the heart, and it’s been shown to enhance cardiac contractility and improve heart function.

Taurine is abundant in skeletal muscle, but the largest benefit of taurine is glucose and lipid regulation, energy metabolism, anti-inflammatory modulation and antioxidant action. Taurine may also aid in athletic performance such as muscle repair and cardiovascular improvements.

Taurine

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References

Citations

Lin Guan, Peng Miao, The effects of taurine supplementation on obesity, blood pressure and lipid profile: A meta-analysis of randomized controlled trials, European Journal of Pharmacology, Volume 885, 2020, 173533,ISSN 0014-2999,
Santulli G, Kansakar U, Varzideh F, Mone P, Jankauskas SS, Lombardi A. Functional Role of Taurine in Aging and Cardiovascular Health: An Updated Overview. Nutrients. 2023; 15(19):4236. https://doi.org/10.3390/nu15194236
Ahmadian M, Roshan VD, Aslani E, Stannard SR. Taurine supplementation has anti-atherogenic and anti-inflammatory effects before and after incremental exercise in heart failure. Therapeutic Advances in Cardiovascular Disease. 2017;11(7):185-194. doi:10.1177/1753944717711138
Ahmadian, M., Dabidi Roshan, V., & Ashourpore, E. (2017). Taurine Supplementation Improves Functional Capacity, Myocardial Oxygen Consumption, and Electrical Activity in Heart Failure. Journal of Dietary Supplements, 14(4), 422–432. https://doi.org/10.1080/19390211.2016.1267059
Kurtz, J. A., VanDusseldorp, T. A., Doyle, J. A., & Otis, J. S. (2021). Taurine in sports and exercise. Journal of the International Society of Sports Nutrition, 18(1). https://doi.org/10.1186/s12970-021-00438-0

Fat loss

Posted on May 17, 2024May 20, 2024 by amwaltamath

How to lose fat

Backed by science

Burn Fat

The secret to weight loss backed by science

By now, you’ve probably heard of all the different weight loss diets. There is Keto, Atkins, carnivore, whole foods, vegan, vegetarian, plant based, animal based, and many more. What do these diets have in common? The elimination of processed or sugary foods. However, all diets have one thing in common, and that is the reduction of calories by eliminating more caloric dense foods.

It seems every couple of years the health industry cycles on diets based on trending topics. It’s unfortunate in the realm of fitness and health, the industry tries to sell so many products and plans. The truth behind weight loss is far more boring, and due to its boring and consistent nature, the industry works to start controversy. The good news for you is Science Based Fitness provides you with all the information, so you don’t have to buy anything! This is a complete guide to help you lose weight and keep it off without the promotion of fad diets that don’t work long term.

There’s a lot of “social media influencers” whose job is to sell products, so they make money. Now profit isn’t a bad thing if you’re truly helping people, but most people just want to help people buy a product or plan. At Science Based Fitness, we believe information should be FREE. We don’t want to profit from you. Instead, we want you to live your best life. We may recommend products, but our business model is to keep the mission running.

The Science behind weight loss

Are carbohydrates bad and make you fat?

Does fat make you fat?

Is red meat bad?

Is high LDL good or bad?

Is insulin spikes bad?

Should you reduce the time you eat meals?

Chances are you’ve heard these claims time and time again, and you might even listen to a medical professional make these exact claims. However, in the world of science, nothing it true until it can be proven.

The truth is any diet can work if you stick to it and it puts you in a caloric deficit. A lot of people will debate the calories in vs. calories out logic based on the thermodynamics of foods and energy balance. However, the truth is based on all scientific studies, Weight loss occurs regardless of what calories are reduced from carbohydrates, fats, and proteins.

The science Is clear

A caloric deficit is the most important factor for weight loss

Breaking Myths

The secret to weight loss backed by science

Science is clear…. The available evidence shows that weight loss occurs following a reduction in daily caloric intake, regardless of the macronutrient origin of those calories, although the magnitude of weight loss varies according to the type of macronutrient, and the effects on diet-induced thermogenesis.

This is a more simple and logical approach to weight loss. Enjoy the foods you like while focusing more on lean meats, fruits, vegetables, nuts and seeds. However, it’s good to be aware of calories. For example, fat contains 9 calories per-gram, so foods with a lot of fat tend to be more calorically dense. This is where foods with fiber come into play because it helps keep you full and may prevent overeating. Foods that contain higher amounts of fiber will help reduce hunger, and therefore people tend to eat less. We’ll explain more about the importance of fiber and its relation to the gut microbiome in another article.

Diet and Trends

A lot of diets can be trendy and popular because they’re new and different. Ask anybody builder what they think of chicken, broccoli, and rice. It’s very bland and boring, but it works because you have lean protein, healthy vegetables with fiber, and a healthy carbohydrate source. The structure of that meal has proper proportion macronutrients. (Macronutrients are proteins, fats, and carbohydrates.) Many diets try to adjust caloric intake by reducing macronutrients. For example, keto, Atkins, Carnivore are all low-carbohydrate diets. In nearly all randomized control trials, there’s almost zero difference in weight loss when comparing low carbohydrate to low fat, so this raises the question, how do we lose weight? It’s truly simple when you focus on caloric restriction, then you can enjoy the foods you like while being at a healthy weight.

If it’s all about calories, then why eat healthy?

Heathy foods, meaning, whole foods are simply better by nature. Most whole foods are less processed, so they have more fiber and less refined sugar added. Let’s look at an apple, for example. An apple contains 95 calories, 3 grams of fiber, and is packed with phytonutrients like antioxidants, vitamins and minerals. Compare an apple to Coke that contains 150 calories with zero fiber, no vitamins and minerals, and you’ll notice the Coke product didn’t leave you feeling full. Some data suggest the Coke beverage may lead you to eating a surplus of calories due to the higher sugar content with zero fiber. A whole apple compared to apple juice is also different. Apple juice goes through a filter and pasteurization process that removes fiber and some vitamins and minerals. Also, sugar is added to sweeten the beverage, so apple juice contains more calories than an apple. This is how people get into a caloric surplus because it’s very simple to over consume calories.

Optimal Nutrition

So, now we understand the logic behind weight loss. However, what’s an optimal diet? Optimal nutrition is defined by the best foods to maximize healthy outcomes. In other words, optimal nutrition means to provide the body with the most nutrient dense foods to increase lifespan and performance. Metabolically, this means choosing foods with the most beneficial components will keep your body at optimal health to prevent disease. Regardless of some influencers claim, the data is clear.

Focus on lean meats, fish, healthy carbohydrates like rice, oatmeal, legumes, vegetables, fruits, nuts, and seeds. As we continue to learn about the gut microbiome and its complexity, it’s important to consume foods high in fiber as fiber helps feed good bacteria while eliminating bad. A lot of data concludes a Mediterranean diet would be the most beneficial diet for health and longevity. The Mediterranean Diet focuses on mostly lean meats, fish, grains, fruits, vegetables, nuts and seeds while limiting red meats. The Mediterranean diet is one of the most studied and well-known dietary patterns.

Regarding optimal nutrition, it’s important to know that all foods have value. Wait, even Coke products have value? Regarding living, yes, any source of calories has value to sustain life. Humans didn’t always have an abundance of food available. So whatever foods were available was valuable. For example, red meat has value. Red meat contains proteins, vitamins, minerals, creatine, essential amino acids, and healthy fats. However, red meat also contains a lot of saturated fat, cholesterol, and no fiber. It would be wise to pair red meat with foods with fiber, low in fat and cholesterol, and other vitamins and minerals red meat doesn’t contain. This is the notion behind optimal nutrition. Optimally selecting foods to complement each other and what they’re lacking to promote better health.

It's still possible to enjoy the foods you like while being in a deficit. Energy balance is the key to weight loss.

Sports Nutrition

For athletes or even average gym participants, it’s important to balance protein, carbohydrates, and fats. Eliminating a macronutrient will put you at a disadvantage. The scientific literature is sound on this notion. Eliminating carbohydrates may result in muscle loss due to the depletion of muscle glycogen. As a result, the muscle will look flat. Also, muscle growth will be limited. The style of training will account for overall caloric intake, protein and carbohydrate requirements. For example, an endurance runner will require more carbohydrates due to the consistent running.

References

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Creatine

Posted on March 20, 2024March 20, 2024 by amwaltamath

Creatine

New in the world of research

Creatine has been proven to be a valuable supplement when it comes to increasing muscle and recovery, but new research may conclude possible cognitive benefits. More research has come out regarding the protective benefits of creatine monohydrate and the brain. Possible protective benefits include protective properties for neurodegenerative disease, amyotrophic lateral sclerosis, muscular dystrophy, Huntington’s disease, multiple sclerosis, Parkinson’s, overall mental health, depression, anxiety and post-traumatic stress disorder,

We’ve known for some time about the benefits of creatine and increasing muscle mass, but….It wasn’t until recently did we learn about the benefits for the brain and heart. 95% of creatine storage is in the muscle and the remaining 5% is stored in the heart and brain. Supplementing with creatine significantly benefits optimal healthy creatine levels. Creatine possesses anti-oxidant, anti-apoptotic, and anti-excitotoxic properties. Clinical research on neurodegenerative illnesses has shown that Creatine supplementation results in less effective outcomes.

Benefits

Creatine Monohydrate

Our Recommendations

Recent publications shown healthy brain creatine levels may improve mitochondrial function and improve oxidative stress, which may be relevant treatments for neurodegenerative diseases , including Alzheimer’s disease (AD), Parkinson’s disease (PD), Huntington’s disease (HD), and amyotrophic lateral sclerosis (ALS).

SOURCES:

Chang H, Leem YH. The potential role of creatine supplementation in neurodegenerative diseases. Phys Act Nutr. 2023 Dec;27(4):48-54. doi: 10.20463/pan.2023.0037. Epub 2023 Dec 31. PMID: 38297476; PMCID: PMC10844727.

Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB, Rawson ES, Smith-Ryan AE, VanDusseldorp TA, Willoughby DS, Ziegenfuss TN. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021 Feb 8;18(1):13. doi: 10.1186/s12970-021-00412-w. PMID: 33557850; PMCID: PMC7871530.

Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RB. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients. 2021 Jun 2;13(6):1915. doi: 10.3390/nu13061915. PMID: 34199588; PMCID: PMC8228369.

Wu SH, Chen KL, Hsu C, Chen HC, Chen JY, Yu SY, Shiu YJ. Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients. 2022 Mar 16;14(6):1255. doi: 10.3390/nu14061255. PMID: 35334912; PMCID: PMC8949037.

Forbes SC, Cordingley DM, Cornish SM, Gualano B, Roschel H, Ostojic SM, Rawson ES, Roy BD, Prokopidis K, Giannos P, Candow DG. Effects of Creatine Supplementation on Brain Function and Health. Nutrients. 2022 Feb 22;14(5):921. doi: 10.3390/nu14050921. PMID: 35267907; PMCID: PMC8912287.

Forbes SC, Candow DG, Neto JHF, Kennedy MD, Forbes JL, Machado M, Bustillo E, Gomez-Lopez J, Zapata A, Antonio J. Creatine supplementation and endurance performance: surges and sprints to win the race. J Int Soc Sports Nutr. 2023 Dec;20(1):2204071. doi: 10.1080/15502783.2023.2204071. PMID: 37096381; PMCID: PMC10132248.

Stares A, Bains M. The Additive Effects of Creatine Supplementation and Exercise Training in an Aging Population: A Systematic Review of Randomized Controlled Trials. J Geriatr Phys Ther. 2020 Apr/Jun;43(2):99-112. doi: 10.1519/JPT.0000000000000222. PMID: 30762623.

Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049.

Hibiscus sabdariffa

Posted on March 15, 2024March 15, 2024 by amwaltamath

Hibiscus

Burn fat with hibiscus tea

Why Hibiscus Tea?

Hibiscus Sabdariffa has been traditionally in herbal drinks as well as in the food industry and herbal medicine. New research has shown that drinking 1-2 cups of hibiscus tea and INCREASE FAT OXIDATION in humans. Meaning, hibiscus tea significant effects in lipid metabolism, and may help prevent diabetes. Another study found that drinking about 240-ml of hibiscus tea eat day for 6 weeks found significant improvement in lowering blood pressure. Hibiscus sabdariffa has been studied in lowering blood pressure and cholesterol, and during studies, they found those who drank hibiscus tea experienced greater weight loss.

Check out More

Sure, you can use hibiscus in the supplement form, but it’s recommended to drink the tea instead due to the possible toxicity of consuming too much.

Combine with lemon verbena, and you have a powerful fat burning drink

Sources:

McKay DL, Chen CY, Saltzman E, Blumberg JB. Hibiscus sabdariffa L. tea (tisane) lowers blood pressure in prehypertensive and mildly hypertensive adults. J Nutr. 2010 Feb;140(2):298-303. doi: 10.3945/jn.109.115097. Epub 2009 Dec 16. PMID: 20018807.

Mozaffari-Khosravi H, Jalali-Khanabadi BA, Afkhami-Ardekani M, Fatehi F, Noori-Shadkam M. The effects of sour tea (Hibiscus sabdariffa) on hypertension in patients with type II diabetes. J Hum Hypertens. 2009 Jan;23(1):48-54. doi: 10.1038/jhh.2008.100. Epub 2008 Aug 7. PMID: 18685605.

Da-Costa-Rocha I, Bonnlaender B, Sievers H, Pischel I, Heinrich M. Hibiscus sabdariffa L. – a phytochemical and pharmacological review. Food Chem. 2014 Dec 15;165:424-43. doi: 10.1016/j.foodchem.2014.05.002. Epub 2014 May 27. PMID: 25038696.

Buchholz T, Melzig MF. Medicinal Plants Traditionally Used for Treatment of Obesity and Diabetes Mellitus – Screening for Pancreatic Lipase and α-Amylase Inhibition. Phytother Res. 2016 Feb;30(2):260-6. doi: 10.1002/ptr.5525. Epub 2015 Dec 3. PMID: 26632284.

Herranz-López M, Olivares-Vicente M, Encinar JA, Barrajón-Catalán E, Segura-Carretero A, Joven J, Micol V. Multi-Targeted Molecular Effects of Hibiscus sabdariffa Polyphenols: An Opportunity for a Global Approach to Obesity. Nutrients. 2017 Aug 20;9(8):907. doi: 10.3390/nu9080907. PMID: 28825642; PMCID: PMC5579700.

Chang HC, Peng CH, Yeh DM, Kao ES, Wang CJ. Hibiscus sabdariffa extract inhibits obesity and fat accumulation, and improves liver steatosis in humans. Food Funct. 2014 Apr;5(4):734-9. doi: 10.1039/c3fo60495k. Epub 2014 Feb 19. PMID: 24549255.

Kao ES, Yang MY, Hung CH, Huang CN, Wang CJ. Polyphenolic extract from Hibiscus sabdariffa reduces body fat by inhibiting hepatic lipogenesis and preadipocyte adipogenesis. Food Funct. 2016 Jan;7(1):171-82. doi: 10.1039/c5fo00714c. PMID: 26489044.

Ojulari OV, Lee SG, Nam JO. Beneficial Effects of Natural Bioactive Compounds from Hibiscus sabdariffa L. on Obesity. Molecules. 2019 Jan 8;24(1):210. doi: 10.3390/molecules24010210. PMID: 30626104; PMCID: PMC6337177.

Quercetin

Posted on March 15, 2024March 15, 2024 by amwaltamath

Quercetin

Recently, neuroinflammation is thought to be one of the important causes of many neuropsychiatric diseases. Quercetin is a natural flavonoid, and it is well known that quercetin has antioxidative, anti-inflammatory, and neuroprotective effects. Quercetin contains antioxidants called flavonoids that bond to free radicals and neutralize them.

Benefits of Quercetin

Daily intake of quercetin significantly improved anxiety-like behaviors and reduced inflammatory markers in the brain. Additional benefits include reducing risks of heart disease, cancer, and degenerative brain disorders. An 8-week study in 50 women with rheumatoid arthritis observed that participants who took 500 mg of quercetin experienced significantly reduced early morning stiffness, morning pain, and after-activity pain.

In a review of test-tube and animal studies, quercetin was found to suppress cell growth and induce cell death in prostate cancer cells.

Other test-tube and animal studies observed that the compound had similar effects in liver, lung, breast, bladder, blood, colon, ovarian, lymphoid, and adrenal cancer cells.

Benefits

Quercetin

Quercetin is also available as a dietary supplement in capsules, tablets, powders and extract

Anti-inflammatory
Cardioprotective
Anti-diabetic
Anti-allergic
Anti-cancer
Neuroprotective
Antimicrobial

Brands we recommend

Sources:

Burdeos, Johna. “What Is Quercetin? Benefits, Foods and Side Effects.” Forbes, Forbes Magazine, 5 Jan. 2024,

www.forbes.com/health/supplements/quercetin/.

Lee B, Yeom M, Shim I, Lee H, Hahm DH. Protective Effects of Quercetin on Anxiety-Like Symptoms and Neuroinflammation Induced by Lipopolysaccharide in Rats. Evid Based Complement Alternat Med. 2020 Apr 28;2020:4892415. doi: 10.1155/2020/4892415. PMID: 32419805; PMCID: PMC7204389.

Anand David AV, Arulmoli R, Parasuraman S. Overviews of Biological Importance of Quercetin: A Bioactive Flavonoid. Pharmacogn Rev. 2016 Jul-Dec;10(20):84-89. doi: 10.4103/0973-7847.194044. PMID: 28082789; PMCID: PMC5214562.

Rhodiola Rosea

Posted on March 13, 2024March 13, 2024 by amwaltamath

Rhodiola rosea

Science-Backed Health Benefits

What is it?

Rhodiola Rosea is a popular plant in traditional medical systems in the Nordic countries, Eastern Europe, and Asia. It belongs to the family of Crassulaceae with notoriety for stimulating physical endurance, attention span, memory, and work productivity . The genus Rhodiola contains more than 100 different species, and at least 20 of these are used in traditional Asian medicine . However, the most of all animal and human studies have been conducted on RR, so whether other species confer the same health benefits is unknown .Research studies on the RR root phytochemistry have revealed the presence of six distinct groups of chemical compounds: phenylpropanoids (rosavin, rosin, and rosarin), phenylethanol derivatives (salidroside and tyrosol), flavonoids (rhodiolin, rhodionin, rodiosin, acetylrodalgin, and tricin), monoterpernes (rosiridol and rosaridin), triterpenes (daucosterol and beta-sitosterol), and phenolic acids (chlorogenic, hydroxycinnamic, and gallic acids) Rhodiola rosea L., also known as “golden root” or “roseroot,” belongs to the plant family Crassulaceae. RR grows primarily in dry sandy ground at high altitudes in the arctic areas of Europe and Asia. The plant reaches a height of 12–30 inches (70 cm) and produces yellow blossoms. It is a perennial with a thick rhizome and fragrant when cut. The Greek physician, Dioscorides, first recorded medicinal applications of rodia riza in CE 77 in De Materia Medica. The traditional use of RR as a tonic in Siberian and Russian medicine stimulated extensive research leading to identification of RR as an adaptogen—a substance that nonspecifically increases the resistance of an organism and does not disturb normal biological parameters.

Rhodiola show increased levels of beta-endorphin in the brain. Beta-endorphin is the stress-relieving, feel-good, analgesic peptide

Benefits of Rhodiola

The main effects of genus Rhodiola described are adaptogenic, that means “natural herbal products that are nontoxic in normal doses produce a nonspecific response and have a normalizing physiologic influence,” and stress protective. Moreover, Rhodiola has been described as an antioxidant, antitumor, antidepressive, neuroprotective, cardioprotective, hepatoprotective, and immunostimulating agent. Many other benefits from the use of RR have been found, including its ability to regulate blood sugar levels for diabetics and to activate the lipolytic processes. Although detailed molecular mechanism of the lipid-lowering and antiinflammation effects of salidroside are to be identified, in vivo studies on high-fat diet–fed LDLr−/−mice demonstrated that this RR compound reduced serum lipid levels and decreased atherosclerotic plaque formation. A number of studies have shown that RR increased physical work capacity and dramatically shortened the recovery time between bouts of high-intensity exercise.

Rhodiola seems to reduce anxiety and various stress symptoms, particularly fatigue, while simultaneously improving cognitive and physical performance in stressful situations.

Top

Brands

Rhodiola supplements are low in cost but high in value

Thorne

$17

Double Wood

$18

Life Extension

$12.75

Benefits

Sources

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Mikayla PCOS

Posted on March 2, 2024 by amwaltamath

Mikayla

Battling PCOS and my journey

A daily Battle

It’s always been a dream of mine to start a family. As a child, I dreamed about having babies. However, I stopped taking birth control shortly after our wedding, and that’s when the battle began.

I was diagnosed with Hypothyroidism at first, which is common for women. I notice something wasn’t right when I felt lethargic and started to gain weight. I’ve always been thin, and I didn’t have any dietary changes, so I knew something was off. I started taking medication, but I still struggled to lose weight. After a couple meetings with an endocrinologist, I was also diagnosed with Polycystic Ovary Syndrome. (PCOS) For anyone trying to start a family, PCOS is real battle and struggle. Someone battling PCOS may experience excessive hair growth, thinning hair, acne, weight gain, and inflammation.

My dream of having a baby has become more of an uphill battle, and I have to work even harder to be able to create the right environment. For women battling PCOS, we need to stick together! Support is important, and lifestyle changes even more crucial. I’ve never had to worry about dieting or watch what I ate. I also ate in moderation, but now, I had to focus on macronutrients. I would often battle between feeling too inflamed to workout, and forcing myself to do it! It’ important for women with PCOS to maintain a healthy weight despite the additional struggles.

It’s important for us to stay at a healthy weight, limit or completely eliminate simple carbohydrates, and be active with little flexibility. I’m not bragging when I say that I could eat almost anything and not have to worry about gaining a pound to now eating even better and still battling gaining weight. I have a very loving and supporting husband who is there for me, and he’s a fitness and health nut, but we still struggle with symptoms of PCOS.

On most days, I eat less calories than required, and yet, I still end up feeling bloated. Certain foods cause my body to react differently, so it’s been a major lifestyle change. Although diet is one aspect, but my greatest struggle is fertility. I often think it’s not fair that all I’ve dreamed about was having a child, and it’s been a struggle. I’m here to say, LET’S NOT GIVE UP!

Support

Support is crucial, and making sure we’re in this together gives us hope. Follow me as we continue the battle with PCOS!

Berberine

Posted on February 29, 2024August 19, 2024 by amwaltamath

The benefits of

Berberine

Berberine Benefits

Berberine is a plant alkaloid possessing scientifically determined mechanisms of the prevention of the development of atherosclerosis, type 2 diabetes, and obesity, as well as cardiovascular complications and cancer.

Should You take Berberine?

Recently, a lot of claims have been made regarding the benefits of Berberine. Such claims are comparing Berberine to a popular weight loss drug, Ozempic. However, more research has shown the protective benefits of Berberine including prevention of cardiovascular disease and cancer. In addition to prevention, the benefits of Berberine have shown positive results for metabolic syndrome and diabetes. A recent study has confirmed the significance of its anticancer activity and its effectiveness in neurological, metabolic, and cardiovascular disorders. The compound has been subjected to multiple clinical evaluations in patients with the metabolic syndrome, and its use in related diseases

The fight between metabolic syndrome and insulin resistance! It’s important to focus on obesity and insulin resistance, which is a major component of obesity. Berberine may also help your body utilize glucose more effectively, which is a major problem with prediabetic patients. Berberine also enhances the expression of the AMPK-dependent adipose tissue triglyceride lipase, which is positively associated with long-term weight loss and is one of the mechanisms of action in the prevention of obesity.

Benefits of Berberine

The primary benefits of Berberine is weight loss by improving glucose metabolism. Berberine has always been used in traditional medicine as a plant extract, but new research methods have established that berberine is a promising treatment for current diseases. A recent study has confirmed the significance of its anticancer activity and its effectiveness in neurological, metabolic, and cardiovascular disorders.

Sources

Och A, Och M, Nowak R, Podgórska D, Podgórski R. Berberine, a Herbal Metabolite in the Metabolic Syndrome: The Risk Factors, Course, and Consequences of the Disease. Molecules. 2022 Feb 17;27(4):1351. doi: 10.3390/molecules27041351. PMID: 35209140; PMCID: PMC8874997.

Ye Y, Liu X, Wu N, Han Y, Wang J, Yu Y, Chen Q. Efficacy and Safety of Berberine Alone for Several Metabolic Disorders: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Front Pharmacol. 2021 Apr 26;12:653887. doi: 10.3389/fphar.2021.653887. PMID: 33981233; PMCID: PMC8107691.

Lee B, Shim I, Lee H, Hahm DH. Berberine alleviates symptoms of anxiety by enhancing dopamine expression in rats with post-traumatic stress disorder. Korean J Physiol Pharmacol. 2018 Mar;22(2):183-192. doi: 10.4196/kjpp.2018.22.2.183. Epub 2018 Feb 23. PMID: 29520171; PMCID: PMC5840077.

Shrinivas K. Kulkarni, Ashish Dhir,
On the mechanism of antidepressant-like action of berberine chloride,
European Journal of Pharmacology,
Volume 589, Issues 1–3, 2008, Pages 163-172, ISSN 0014-2999, https://doi.org/10.1016/j.ejphar.2008.05.043.

Fan J, Zhang K, Jin Y, Li B, Gao S, Zhu J, Cui R. Pharmacological effects of berberine on mood disorders. J Cell Mol Med. 2019 Jan;23(1):21-28. doi: 10.1111/jcmm.13930. Epub 2018 Nov 18. PMID: 30450823; PMCID: PMC6307759.

Fang W, Huang X, Wu K, Zong Y, Yu J, Xu H, Shi J, Wei J, Zhou X, Jiang C. Activation of the GABA-alpha receptor by berberine rescues retinal ganglion cells to attenuate experimental diabetic retinopathy. Front Mol Neurosci. 2022 Aug 9;15:930599. doi: 10.3389/fnmol.2022.930599. PMID: 36017075; PMCID: PMC9396352.

Lu Yang, Yuzhen Huang, Fengxi Chen, Yan Wang, Kunhan Su, Ming Zhao, Weiwei Tao, Wanli Liu,
Berberine attenuates depression-like behavior by modulating the hippocampal NLRP3 ubiquitination signaling pathway through Trim65,
International Immunopharmacology,
Volume 123, 2023, 110808, ISSN 1567-5769,
https://doi.org/10.1016/j.intimp.2023.110808.

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