Truth About Social Media Influencer Scammers.

Posted on January 3, 2024January 4, 2024 by amwaltamath

The worst

Influencers

Social Media

Influencers are a joke

More Views... More Money

There’s money is social media. In fact, social media is more about social marketing than social networking. The more friends, followers, and subscribers you have, then the more paid-per-view advertising they recieve.

So many people are spending much of their free time micro-scrolling through their feeds, and now, i’m sure you’ve seen a few of these social media “experts” are talking health and nutrition.

Search on Amazon for Health and Nutrition books, and you’ll see thousands of books. Are these people funding their own studies? I would argue 99% of them aren’t. So why listen to people who are just reading publications and cherry-picking data. It’s very damaging to your health.

This is a trick…. A way to get your attention so they build a following.

Learn who to trust

You should question everything you hear, and that doubles for anyone on social media.

The sad truth about Social Media

The good news about being a social media influencer is that it doesn’t require a license, certification, or other credentials to be one. You can just start recording on your phone at a grocery store and read a nutrition label telling your audience why something is bad.

Anyone can read an article or a study, cherry-pick data, and make a claim without a board of peers questioning their science. Many of these influencers make claims without citing their sources. People making scientific claims with little to zero scientific backgrounds is hazardous to one’s health.

The truth about these social media influencers is that they make bold claims and will not debate with others to prove their claims. There are reports of other highly credible people who have a successful Podcast and are willing to provide a stage to debate. However, many of these influencers decline a debate, which weakens their credibility.

Most of the claims aren't backed by science or cherry-picked data

If I told you that you can eat steak, butter, and ice cream, and be healthy, then I might have your attention. What if I was a super fit guy with lean abs driving a Lambo and told you to purchase this product. Our brains work by association, and our brains remember things based off association. Many people use association to remember things. For example, if I need to remember a home address, then I may tell a story to remember the address. If the address is 5555 Timberhill Lake, then I might think about a football player whose number is 55. I would finish the story by saying, “Logan Wilson, number 55 went to Justin Timberlake’s house on Timberhill.” There’s other association tricks and tips used to increase memory, and there’s also marketing tricks used so you remember their products.

For example, Arnold Schwarzenegger was a very popular fitness icon throughout his life. If a company wanted to sell their products, they would endorse Arnold to sell their products. Even though Arnold already built his muscles and physique years before, we associate his physique with that product. This is how social media works, and why we have so many social media influencers.

If I were to start talking about vegetables are bad and why you should stay away, then it would pull in a lot of attention because most people don’t find vegetables tasty or crave them. However, I were to tell you to eat foods that you already love, then I’d get your attention. We know there’s a dopamine response when we eat foods we like, so it’s easier for us to enjoy foods.

Since social media influencers are trying to gain an audience, many of these influencer’s goal is get your attention and gain followers. How they’re able to achieve the goal of attracting people by telling them things they want to hear.

These get rich, eat butter, and drink alcohol will always attract attention.

The final truth

It's about hardwork

When it comes to diet, eating a variety of foods is best. Eating plenty of fruits, vegetables, nuts and seeds, and lean meats is best. Stay away from anything processed including processed meats.

Cyclist

When it comes to supplements, eating vitamins and minerals is the best thing. Aside from creatine and protein, research shows all other products don't really have much of a benefit.

Midfielder

Social media is social marketing. It's a way for brands to reach you and people you're connected with. The premise behind the billion dollar marketing company (Facebook, instagram, etc) is to market business, goods, and services.

Goalkeeper

It's all about hard work

Truth is, the pre workout might help with motivation, but it’s not the pre-workout you need. It’s not the fitness supplements to help you get into shape, and it’s not the dietary supplements that makes you smarter. It’s about working hard and staying disciplined to meet your goal.

Regardless of popular belief, all diets are caloric restriction. Doesn’t matter if you’re low fat/ high carb or high fat/ low carb because a restriction of calories is all the same.

Mushroom and Adaptogens

Posted on November 15, 2023November 15, 2023 by amwaltamath

Science Based Fitness

Free Source Of information

What is Mushroom Blend

Improve memory and focus!

Lions mane, Reishi, Turkey Tail and more!

Lion’s mane has been shown to improve cognitive performance and protect brain health. You might’ve seen ads for mushroom coffee, but what if you’re not a fan of coffee? Also, the cost of the coffee is pretty high in comparison.

Benefits Of master blend

Boost immune systems
Anti-Cancer properties
Reduce fatigue and depression
Heart health and lower blood sugar
Improve gut health
Protect against dementia
Reduce anxiety

Magnesium

Posted on September 26, 2023September 27, 2023 by amwaltamath

Anxiety

Depression?

For many people, anxiety is scary and very real. However, you’re not alone in the battle with anxiety. It’s our body’s natural response to stress. Our ancestors wouldn’t have been able to survive without our fight or flight response. However, modern society yields new light on stress and anxiety, but the good news is that there’s hope.

The cause of your anxiety is dependent upon each individual. However, taking control of your health is the best thing to do when battling anxiety and depression. The stress response our body is reacting to may be due to an internal conflict. In other words, our body might be trying to inform us of another issue.

Cognitive therapy has shown to be one of the best forms of treatment for anxiety. That is, speaking to therapist about your anxiety and problems has been to shown to be the most influential treatment towards anxiety. Although, you might be experiencing generalized anxiety.

Generalized Anxiety is a diagnosed disorder, (GAD) and treatment is dependent upon each individual. How do you know if you have generalized anxiety? Symptoms range from:

Feeling tired all the time
Dry mouth
Random pains
Feeling Fatigue
Muscle soreness
Frequent urination
General sense or worry
Muscle knots and joint pain
Chest pains
Shortness of breath
Feeling dizzy or light headed.

You might notice sudden weight gain or weight loss, but it’s important to speak with your physician before diagnosing yourself as these signs could also be attributed to a more serious illness. However, if you notice

Science Based fitness

When you control
your body

Welcome

To Hope

If you’re reading this article, then it’s a good chance you’re battling anxiety, depression, or a combination of the two. It’s important to see a physician for a health examination prior to practicing the information in this article. As we investigate our cause of anxiety, it’s important to give yourself time. Some days will be better than others, and it’s important be patient with yourself.

Anxiety

and Stress

When it comes to stress and anxiety, it’s important to review one’s health. Are you overweight? Do you have digestion issues like feeling bloated? Is your stomach sticking out like you’re pregnant? These are signs of poor gut health. Within the past decade, a lot of data has shown a direct correlation between gut health and our central nervous system. Also known as the Gut-Brain Axis, and our microbiome might have a large contribution to the anxiety we feel. We know serotonin is largely produced in the gut.

Here are signs of poor gut health:

Improve

Gut health

Gut health is rather complex when we focus on the primary cause or improving. Gut health requires a very intuitive approach, and results are different for each individual. For example, certain foods might affect you differently than others, so it’s important to keep a log of foods you consume, and the feeling after. For many, this is rather difficult, but it’s the best way to understand your body. Another example, you might be sensitive to gluten, so certain foods can make you feel more lethargic, tired, or bloated while other foods give you energy. However, it might not just be gluten you’re sensitive to. Autoimmune triggers could be caused by a lot of different enzymes or proteins found in food.

Our gut biome is different for each individual.

Possible symptoms of poor gut health

Something else to consider

Trace

Minerals

In addition to eliminating certain foods, ensure you’re getting important trace mineral is very important for your central and the enteric nervous system, linking emotional and cognitive centers of the brain with peripheral intestinal functions. Recent advances in research have described the importance of gut microbiota in influencing these interactions.
What are trace minerals?

Trace

Minerals

Magnesium Chloride has been shown to relieve stress and anxiety. Although, magnesium deficiency is uncommon in the United State for healthy, nearly half of Americans don’t receive the daily recommended amount. Trace minerals may play an important role in overall health, and for our central nervous system. If you sweat a lot and workout hard, then it’s possible you may require more trace minerals. It’s important to replenish the required nurishment our bodies need for important functions.

Citations

Totten MS, Davenport TS, Edwards LF, Howell JM. Trace Minerals and Anxiety: A Review of Zinc, Copper, Iron, and Selenium. Dietetics. 2023; 2(1):83-103. https://doi.org/10.3390/dietetics2010008

Carabotti M, Scirocco A, Maselli MA, Severi C. The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Ann Gastroenterol. 2015 Apr-Jun;28(2):203-209. PMID: 25830558; PMCID: PMC4367209.

Eurycoma longifolia

Posted on September 12, 2023September 12, 2023 by amwaltamath

Tongkat Ali

Eurycoma longifolia Jack

What is

Tongkat Ali

Tongkat Ali is a herbal supplement the stems from the shrub tree Eurycoma Longifolia located in Southeast Asia. Used as traditional medicine in Malaysia, Indonesia, Vietnam, and other Asian countries to treat malaria, infections, fevers, male infertility and erectile dysfunction.

Tongkat Ali contains flavonoids, alkaloids, and antioxidants to help protect the body against cellular damage.

Potential Benefits

You may have heard about how Tongkat Ali can increase testosterone. Other benefits include increased libido, prevent erectile dysfunction and improve male fertility. However, studies were focused on subjects older in age, but taking 200mg of tongkat ali, daily, significantly increased levels to normal ranges. Meaning, older men who experienced low testosterone levels were significantly improved.

Tongkat Ali may help reduce stress, improve mood and decrease anxiety.

Tongkat Ali may also improve body composition and boost athletic performance due to compounds found in Tongkat like quassiniods including eurycomaoside, eurycolactone, and eurycomanone, which may help boost energy, reduce, fatigue and improve endurance.

In addition to libido and fertility, Tongkat Ali may also anti-aging benefits as well. The roots of Tongkat Ali has been well documented for it’s medicinal usage such as anti-inflammatory, antimalarial and aphrodisiac activity. Due to it’s eurycolactone containing compounds, Tongkat also has anti-cancer properties.

E. longifolia is one of the most well-known and secure traditional herbal medicines for the treatment of many cancers, and the advancement of natural-based goods is beneficial. More evidence about its clinical treatment, safety, and efficacy is needed in addition to the lab-based research now provided. For the future population’s health, it is crucial to preserve this excellent therapeutic plant.

Check out these articles

Exercise

Increased testosterone and heal faster

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HOW DO WE LOSE FAT?

Diet

Fitness Guild to Alcohol

about me

Science Based Fitness

It’s our mission to bring real science, news and information to you at no cost! Our team of experts have been through it all, so we know a thing or two from experience.

What do we

Recommend

When it comes to supplements, the market is saturated and not regulated. You don’t know how much you’re consuming or the purity of the supplements. Also, heavy metals is a large concern as well. We recommend brands that are third-party tested for purity and accurate labeling. We trust

Sources

Tambi MI, Imran MK, Henkel RR. Standardised water-soluble extract of Eurycoma longifolia, Tongkat ali, as testosterone booster for managing men with late-onset hypogonadism? Andrologia. 2012 May;44 Suppl 1:226-30. doi: 10.1111/j.1439-0272.2011.01168.x. Epub 2011 Jun 15. PMID: 21671978.

Talbott SM, Talbott JA, George A, Pugh M. Effect of Tongkat Ali on stress hormones and psychological mood state in moderately stressed subjects. J Int Soc Sports Nutr. 2013 May 26;10(1):28. doi: 10.1186/1550-2783-10-28. PMID: 23705671; PMCID: PMC3669033.

Khanijo T, Jiraungkoorskul W. Review Ergogenic Effect of Long Jack, Eurycoma Longifolia. Pharmacogn Rev. 2016 Jul-Dec;10(20):139-142. doi: 10.4103/0973-7847.194041. PMID: 28082797; PMCID: PMC5214558.

Jothi S, Parumasivam T, Mohtar N. Eurycoma longifolia: an overview on the pharmacological properties for the treatment of common cancer. J Public Health Afr. 2023 Mar 16;14(Suppl 1):2495. doi: 10.4081/jphia.2023.2495. PMID: 37492537; PMCID: PMC10365645.

Subhawa, S.; Arpornchayanon, W.; Jaijoy, K.; Chansakaow, S.; Soonthornchareonnon, N.; Sireeratawong, S. Anti-Inflammatory, Antinociceptive, Antipyretic, and Gastroprotective Effects of Eurycoma longifolia Jack Ethanolic Extract. Life 2023, 13, 1465. https://doi.org/10.3390/life13071465

N-Acetylcysteine

Posted on August 29, 2023August 29, 2023 by amwaltamath

N-Acetylcysteine

Immunity protection and possible safe measure for COVID

NAC

N-Acetylcysteine

Immunity protection and possible safe measure against COVID

NAC has antioxidant, anti-inflammatory and immune-modulating characteristics that may prove beneficial in the treatment and prevention of SARS-Cov-2. Nac may help women with PCOS, and is protective against many other diseases. NAC is safe with a very low toxicity rate, is commercially accessible and inexpensive. N-acetylcysteine is composed of cysteine, which is an amino acid found in mostly chicken, turkey, meats, garlic, yogurt and eggs. The primary benefit to NAC other than mucous secretion control is by increasing glutathione. Glutathione is an antioxidant in plants capable of preventing damage to important cellular components and protect against free radicals.

Since NAC is a precursor to glutathione, NAC has shown to reduce cell damage and liver disease, improve insulin sensitivity, reduce symptoms of Parkinson’s disease, prevent cancer progression, and may help treat neurological disorders including obsessive compulsive disorder. There’s significant improvements in addiction behavior and NAC treatment. Supplementation of N-acetylcystine has shown decreased cravings.

In a small crossover study (n = 13), designed to determine tolerability and safety, participants (currently abstaining from cocaine use) were given 2400 mg of NAC or placebo over 2 days. Four days later, participants were crossed over to the alternative arm. Whereas there was no between-group change in reduction of cravings compared with placebo, the within-group analysis showed that the NAC group had a significant reduction in cravings, withdrawals and self-reported use compared with baseline, which was not seen in the placebo group. Whereas this study did not aim to investigate efficacy, a signal was found that provided some evidence to justify further research.

Check this out

Ashwagandha

The health claims for ashwagandha range from increase in male testosterone to sleep improvements and less stress but are these claims true or false.

Citations

MDPI and ACS Style

Tenório, M.C.d.S.; Graciliano, N.G.; Moura, F.A.; Oliveira, A.C.M.d.; Goulart, M.O.F. N-Acetylcysteine (NAC): Impacts on Human Health. Antioxidants 2021, 10, 967. https://doi.org/10.3390/antiox10060967

AMA Style

Tenório MCdS, Graciliano NG, Moura FA, Oliveira ACMd, Goulart MOF. N-Acetylcysteine (NAC): Impacts on Human Health. Antioxidants. 2021; 10(6):967. https://doi.org/10.3390/antiox10060967

Chicago/Turabian Style

Tenório, Micaely Cristina dos Santos, Nayara Gomes Graciliano, Fabiana Andréa Moura, Alane Cabral Menezes de Oliveira, and Marília Oliveira Fonseca Goulart. 2021. “N-Acetylcysteine (NAC): Impacts on Human Health” Antioxidants 10, no. 6: 967. https://doi.org/10.3390/antiox10060967

Dean O, Giorlando F, Berk M. N-acetylcysteine in psychiatry: current therapeutic evidence and potential mechanisms of action. J Psychiatry Neurosci. 2011 Mar;36(2):78-86. doi: 10.1503/jpn.100057. PMID: 21118657; PMCID: PMC3044191.

Tenório MCDS, Graciliano NG, Moura FA, Oliveira ACM, Goulart MOF. N-Acetylcysteine (NAC): Impacts on Human Health. Antioxidants (Basel). 2021 Jun 16;10(6):967. doi: 10.3390/antiox10060967. PMID: 34208683; PMCID: PMC8234027.

Anxiety

Posted on August 4, 2023August 4, 2023 by amwaltamath

Science Based Fitness

When you control
your body

Anxiety

and Health

Anxiety can come in many forms, and often, can feel like a serious problem is going to occur or is occuring.

Anxiety is a response to stress, and it’s caused by our fight or flight response. Our bodies react as if there’s danger, and this can be caused by our own thoughts. We might-NOT have to directly think about something in order to stimulate our fight or flight, and our own subconscious could be a larger factor. Our doubts, fears, and worries are often the root cause of our anxiety. Some people suffer from Generalized Anxiety Disorder, (GAD) and certain conditions could trigger a panic attack. In order to understand your type of anxiety, it’s important to understand the type of stress in your life. Once you’ve identified the stress, and it becomes easier to manage your anxiety based on how you react to stress.

Managing

Anxiety

Your doctor my prescribe an SSRI drug, which means selective serotonin reuptake inhibitors. These drugs work by increasing the level of serotonin in the body. This may work for you, but it doesn’t help get to the root of the issue. Serotonin is the “feel good” hormone, and many times anxiety isn’t necessarily due to lower levels of serotonin. However, it’s important to talk to your doctor if you’re suffering from depression. Your doctor may advise to seek aid by speaking with a therapist, which data has shown to be more effective at treating anxiety. Before you can understand your anxiety, it’s important to change some lifestyle habits.

Research shows the lower BMI is associated with lower forms of stress and inflammation

Eating a healthier diet can impact our hormones, and research shows a healthy diet can improve gut function and increase natural serotonin.

Going outside and playing a sport, running, disc golf or whatever you’re interested in can drastically reduce anxiety and manage stress more effectively.

Setting short term goals has been shown to decrease anxiety and stress in the body by challenging yourself. Whether is a matter of keeping your mind off from worrying by distraction, or by a healthy balance of the work/ reward mechanism in our brain.

Get 30% off great tasting protein by using discount code WALT30

Science Based Fit

Reduce

Stress

Anxiety is a response to chronic stress, and by understanding your stress, fear, or worries, it’s important to seek the root cause. Often, this isn’t easy to do alone, so it’s recommended to speak to a therapist. It’s also important to introduce some changes in your lifestyle, and do things you love and enjoy. You should seek things that bring you energy and not drain you.

Limit Alcohol and do not consume in excess
Reduce or eliminate caffeine for a couple of weeks
Cardio and stretching
Focus on sleep
Reduce phone time and limit the news
Talk to friends about your experiences with stress

Disclaimer

Information provided is used as a learning tool, and should not be taken as advice. You should always consult with your primary physician before training or starting a new diet.

Adrenal Fatigue

Posted on July 15, 2023July 15, 2023 by amwaltamath

Adrenal Fatigue

Myth or Reality?

Have you experienced adrenal fatigue?

Learn how to over come

Symptoms

Adrenal fatigue is NOT a medical condition, and not recognized as a diagnosis. However, this term is used to describe chronic inflammation or cortisol resistance. The adrenal fatigue theory was started by hard working individuals who would use caffeinated drinks to mask their tiredness, and thus, a relationship between prolonged stress and caffeine began. Adrenal fatigue is a myth in medical practice primarily due to a lack of conclusive testing. Meaning the results of patients didn’t have any fluctuations in adrenal levels, so adrenal fatigue isn’t correctly defined.

The Stress Cycle and Cortisol resistance

However, prolonged stress is a very real condition that can “catch up” to you. For example, an individual may work hard and long hours on a project with a deadline. Once the project is complete, the individual may come down with a cold or flu. This is known as a long-time exposure to stress.
Here’s where caffeine plays an important role in stress, lack of sleep, anxiety and more. As we continue to work long hours completing mental or physical tasks, we reach for another cup of coffee. We know coffee is a stimulant and contains a drug that stimulates the brain and nervous system resulting in an increase of adrenaline and cortisol. However, caffeine doesn’t give you energy by naturally making you more awake and alert. Caffeine works as an adenosine antagonist, meaning, caffeine bonds to the same receptors as adenosine blocking their ability. Adenosine tells the brain when we’re tired, so by blocking adenosine, we’re tricking our brains into feeling alert and focused. Although, caffeine may only block adenosine for a short period of time, which will cause an uptake of adenosine resulting in a crash or tired state. Shortly after, we may go for another cup to finish our day. Since we’re blocking adenosine from performing its function, we may feel lingering effects at night, which we may find it difficult to fall or stay asleep, and we may experience wild and uncontrollable thoughts while laying in bed.

Coffee and caffeine aren’t the problem, but it’s a large part of the issue because of the way we cycle through stress. Coffee contains over 1,000 chemicals, and the relationship between caffeine and its other contents are still being studied or rather unknown. However, caffeinated drinks aren’t a better choice since extracts are more easily metabolized, which results in greater stimulation.

The cycle of stress and caffeine causes our bodies to constantly toggle between fatigue, energy, and stress, or also known as fight or flight response. As we continue the cycle of feeling tired and fatigue, and then consuming caffeine to buffer the feeling of being tired, then we’re caught in a stress- stimulate relationship that may increase our risk of nearly all cause mortality as it may compromise our immune system.

How do we restore our body?

Might be time to detox from coffee

It’s important to perform a detox from caffeine. You may try to reduce it, but any amount of coffee will still stimulate the fight or flight response, so it’s best to stop caffeine. Green tea might be a good alternative since it contains L-theanine, which helps slow the metabolization of caffeine, reducing its effects. However, many people love the taste of coffee, so switching to decaf would be your best option.

Adrenal fatigue isn’t a medical condition, and it’s used to describe an inflammatory condition of chronic stress being masked by caffeine, which only intensifies the symptoms over time. Caffeine is does-dependent, meaning, it’s required each day, or you may experience withdrawals. As soon as caffeine is consumed, you may notice a lift in mood, less pain in legs or arms, and more energy. However, you may also experience anxiety, restlessness, anger and aggression, moody fluctuations, sinus-like pressure and headaches, emotional imbalances, cold hands and feet, muscle pains and knots, dizziness when standing, food cravings for salt and sugar, and overeating.

Reducing or stopping caffeine is a great practice to restore our bodies natural immunity to stress and focus on rest, recovery, and sleep. However, adaptogens have been making large contributions in science and their relationship to stress management. Adaptogens help reduce stress and inflammation, and stay tuned for our next article about adaptogens.

Adaptogens

Look for our next article about Adaptogens

Adaptogens were initially defined as substances that enhance the “state of non-specific resistance” in stress, a physiological condition that is linked with various disorders of the neuroendocrine-immune system.

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Is vaping better than cigarettes?

Posted on July 8, 2023July 8, 2023 by amwaltamath

Is vaping better than cigarettes?

About Vaping

The good, bad, and the ugly

Vaping has become more popular than cigarettes, especially among young adults. Lung cancer is the most common cause of cancer deaths worldwide. Tobacco smoke remains the primary cause, but there is increasing concern that vaping and E-cigarette usage might not lessen the risk.

The rise in flavor E-cigs continues to trend upward especially among teens. Although brain development is still crucial during this time, we don’t know the long-term effects of usage for young teens and adults. E-cigs are convenient, taste flavorful, and don’t emit the same potent smoke smell as tobacco cigarettes. All too often, the cartridges are misplaced by adults leaving them available to underage participants.

What are the potential risks and side effects of E Cigs?

In 2019, this rapid growth resulted in an epidemic of hospitalizations and deaths of e-cigarette users (vapers) due to acute lung injury; this novel disease was termed e-cigarette or vaping use-associated lung injury (EVALI).

E-Cigarettes contain varying amounts of toxicants, nicotine, and carcinogens and increase the risk for lung diseases. Short-term data results of toxicological analysis suggest that e-cigarettes can be safer than conventional cigarettes, although harmful effects from short-term use as been known.

As popularity continues, more data is available showing an increase in lung diseases caused by vaping. Center for Disease Control termed E-cigarettes or vaping products use-associated lung injury. (EVALI) More recent studies showing extrapulmonary effects including cardiovascular, immunological, and neuro-developmental effects. However, many of these effects are likely dose dependent.

Due to potential increases in lung disease, it’s strongly advised E-cigarettes not to be consumed by adolescents. Data suggests E-cigarettes may be less harmful than traditional tobacco products, the risk for lung disease remains about the same in the short term.

Risk of Vaping

Long-term data is limited, but here’s what we do know

Citiations

Overbeek DL, Kass AP, Chiel LE, Boyer EW, Casey AMH. A review of toxic effects of electronic cigarettes/vaping in adolescents and young adults. Crit Rev Toxicol. 2020 Jul;50(6):531-538. doi: 10.1080/10408444.2020.1794443. Epub 2020 Jul 27. PMID: 32715837.
Park JA, Crotty Alexander LE, Christiani DC. Vaping and Lung Inflammation and Injury. Annu Rev Physiol. 2022 Feb 10;84:611-629. doi: 10.1146/annurev-physiol-061121-040014. Epub 2021 Nov 1. PMID: 34724436; PMCID: PMC10228557.
Neczypor EW, Mears MJ, Ghosh A, Sassano MF, Gumina RJ, Wold LE, Tarran R. E-Cigarettes and Cardiopulmonary Health: Review for Clinicians. Circulation. 2022 Jan 18;145(3):219-232. doi: 10.1161/CIRCULATIONAHA.121.056777. Epub 2022 Jan 18. PMID: 35041473; PMCID: PMC8820458.
Neczypor EW, Mears MJ, Ghosh A, Sassano MF, Gumina RJ, Wold LE, Tarran R. E-Cigarettes and Cardiopulmonary Health: Review for Clinicians. Circulation. 2022 Jan 18;145(3):219-232. doi: 10.1161/CIRCULATIONAHA.121.056777. Epub 2022 Jan 18. PMID: 35041473; PMCID: PMC8820458.
Smith ML, Gotway MB, Crotty Alexander LE, Hariri LP. Vaping-related lung injury. Virchows Arch. 2021 Jan;478(1):81-88. doi: 10.1007/s00428-020-02943-0. Epub 2020 Oct 27. PMID: 33106908; PMCID: PMC7590536.
Marques P, Piqueras L, Sanz MJ. An updated overview of e-cigarette impact on human health. Respir Res. 2021 May 18;22(1):151. doi: 10.1186/s12931-021-01737-5. PMID: 34006276; PMCID: PMC8129966.
Feeney S, Rossetti V, Terrien J. E-Cigarettes-a review of the evidence-harm versus harm reduction. Tob Use Insights. 2022 Mar 29;15:1179173X221087524. doi: 10.1177/1179173X221087524. PMID: 35370428; PMCID: PMC8968985.

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Ashwagandha

Posted on June 30, 2023July 7, 2023 by amwaltamath

Ashwagandha

What is it and why you should take it

Keep you on track

Ensure total body fitness

Evaluate your progress

Fitness Guide To

Alcohol

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How do we

lose fat

They myths of fat loss. Learn how we actually burn fat.

Lose Weight

Without counting calories

Can you lose weight without calorie tracking?

What is Ashwagandha?

Have you heard about Ashwagandha?

The health claims for ashwagandha range from increase in male testosterone to sleep improvements and less stress but are these claims true or false.

Ashwagandha (Withania Somnifera) is an herb of the Indian Ayurvedic system of medicine as a Rasayana. It’s used for various kinds of disease processes and especially as a nervine tonic. Ashwagandha may promote a youthful state of physical and mental health and may also increase longevity.

Another potential benefit to Ashwagandha is its hormonal balance properties to improve the function of the reproductive system promoting healthier sexual and reproductive balance.

Ashwagandha is also a powerful antioxidant and adaptogen, and it enhances the body’s resilience to stress. Since it’s a powerful antioxidant, Ashwagandha improves the body’s defense against disease and will protect against cellular damage caused by free radicals.

What are the benefits?

Power Antioxidant

Decreased risk of cognitive diseases and promote healthy wellbeing

Improved Physical Health

May promote a youthful state of physical and mental health

Mental Health

Studies have shown an increase in memory retention

Adaptogen

Reduces stress related hormones

Reduce Stress

Ashwagandha is also a powerful antioxidant and adaptogen, and it enhances the body’s resilience to stress.

Improves Hormonal Balance

Hormonal balance properties to improve the function of the reproductive system promoting healthier sexual and reproductive balance.

The Studies

In a randomized, double-blind, placebo-controlled study the stress reduced and pharmacological activity of Ashwagandha extract was investigated in stressed, healthy adults. Their findings showed significant reduction in stress hormones and improved testosterone.

Citations

Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019 Sep;98(37):e17186. doi: 10.1097/MD.0000000000017186. PMID: 31517876; PMCID: PMC6750292.
Gopukumar K, Thanawala S, Somepalli V, Rao TSS, Thamatam VB, Chauhan S. Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study. Evid Based Complement Alternat Med. 2021 Nov 30;2021:8254344. doi: 10.1155/2021/8254344. PMID: 34858513; PMCID: PMC8632422.
Akhgarjand C, Asoudeh F, Bagheri A, Kalantar Z, Vahabi Z, Shab-Bidar S, Rezvani H, Djafarian K. Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytother Res. 2022 Nov;36(11):4115-4124. doi: 10.1002/ptr.7598. Epub 2022 Aug 25. PMID: 36017529.
Singh N, Bhalla M, de Jager P, Gilca M. An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda. Afr J Tradit Complement Altern Med. 2011;8(5 Suppl):208-13. doi: 10.4314/ajtcam.v8i5S.9. Epub 2011 Jul 3. PMID: 22754076; PMCID: PMC3252722.
Salve J, Pate S, Debnath K, Langade D. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. 2019 Dec 25;11(12):e6466. doi: 10.7759/cureus.6466. PMID: 32021735; PMCID: PMC6979308.

Health and Fitness Guide to Alcohol

Posted on June 21, 2023June 21, 2023 by amwaltamath

Health and Fitness guide to Alcohol

Do you exercise often, eat healthily, and occasionally drink alcohol?

A healthy guide to Alcohol

Health & Alcohol

New research found that out of 38,000 healthy patients between the ages of 20-86 who were active, physically fit men and women were more than twice as likely to become moderate or heavy drinkers compared to out-of-shape/ non-active people. The study shows a relationship between physically fit adults and alcohol, and the link might be due to the reward mechanism in our brain. As men and women perform intense and tough workouts, they often will consume alcohol as a reward for their hard work. Alcohol is a depressant, and alcohol has a brief numbing affect that might appear to be stimulating to fit people due to soreness. More research is required for the link between the two, however, there’s a clear relationship between physical activity and alcohol.

When it comes to alcohol, the research has been slightly conflicting. Some data shows support for alcohol improving cardiovascular function whereas other data shows an increased risk of all cause mortality. A recent evaluation of alcohol consumption shows less than 2 drinks per day for men and 1 for women did not impact health. However, the latest dietary guidelines recommend zero alcohol consumption as alcohol doesn’t provide any health benefits.

If you don’t drink alcohol, then it’s not recommended to start drinking, but again, life is short. In short, consumption is key like anything. Moderate drinking (1-2 drinks per day) will not impact your health. However, overconsumption of alcohol for longer durations can impact your liver, heart, increase risk of cancer, and mental health.

A lot of publications show a correlation between alcohol consumption and poor diet. What we need to see more studies on is healthy, active adults with great diets who consume alcohol, and then investigate the impact of health risks. It’s factual that many moderate to high alcohol consumers aren’t health focused or focus on a healthy lifestyle that would decrease your risk for health complications. However, the data is clear for high consumers, impacted health and sleep complications will occur. As a result of lack of REM sleep, (Rapid Eye Movement. Also known as deep sleep) you’re at an increased risk for brain health including mental stability, (Depression and anxiety) and cognitive diseases. In addition to the physical health risks, a major impact of alcohol is poor judgment resulting in violence, automobile accidents, suicide, and murder. About 10,000 people die annually due to traffic accidents where alcohol was involved. For women, increased risk of breast cancer is associated with alcohol consumption. Researchers found that having 2-5 drinks a day compared with no drinks increased the risk of developing breast cancer by 41%. However, genetics, lifestyle and diet were not identified in the study of over 320,000 women. However, women can significantly reduce our risk by increasing folate into their diet as we’ll explain later.

A healthy guide to
Alcohol

As much as we try to reduce alcohol consumption, many of us choose not to eliminate alcohol because we enjoy the taste, the relaxing effect, or we simply require it during social events. Regardless of our reason, it’s important to make sure you take care of your health to repair the damage.

Taking Care of your body

According to science, here’s the top 5 most important vitamins, minerals, and supplements to consider.

Top 5

Important Supplements

GABA

Gamma- Aminobutryic Acid is naturally occurring in the brain, and it’s a neurotransmitter that reduces stress and improves sleep. In addition, GABA also regulates the nervous system. Alcohol can pass the blood-brain barrier, and it’s an antagonist of GABA receptors. Alcohol is a nervous system depressant, and GABA can’t bond to the same receptors as alcohol takes its place. However, once alcohol leaves the body, GABA is still suppressed, which can cause anxiety, depression, and may lead to addiction. It’s not recommended to take GABA before or while drinking. The recommendation for a GABA supplementation is the following morning with plenty of water. GABA supplements are still being studied, and while results are mixed, side effects are low. GABA proteins can be found in many veggies, so it’s better to eat a healthy meal full of fruits and vegetables than a greasy, fatty meal even though one sounds better than the other.

L-Theanine

Like GABA, L-Theanine also passes the blood-brain barrier and contributes to relaxation. This amino acid has been shown to relieve stress disorders, improve mood, sleep, and some studies show an increase in cognitive function. Like GABA, L-theanine plays an important role in the nervous system, but its greatest benefit is repairing damaged liver caused by inflammation from alcohol. A recent study has shown that L-theanine was able to significantly reduce inflammation from alcohol in the liver. Acute alcoholic liver injury (AALI) is damaged to the liver caused by high alcohol consumption. Other benefits include anti-cancer properties due to its ability to regulate metabolic pathways and is a powerful antioxidant.

Probiotics

Alcohol will destroy the healthy bacteria in your digestive system, which can disrupt hormones and cause you to be hungrier. Due to the uptake of the hunger hormone, ghrelin, we select food options that are less nutritious. A probiotic will help restore the microbiota and improve the gut-liver-brain axis. Since alcohol passes the brain barrier, alcohol provokes oxidative stress and contributes to neuroinflammation. However, probiotics play an important role in reducing the negative effects associated with higher alcohol consumption.

Take away

Citations

If you choose to drink, try to reduce alcohol consumption. However, if you drink in higher volume, then plan accordingly. Try to drink plenty of water before consuming and be sure to know the effects alcohol plays on your body. It’s also important that if you choose to consume alcohol regularly, then you’ll want to eat a healthier diet. Although, moderation is key in to staying healthy and fit!

Hepsomali P, Groeger JA, Nishihira J, Scholey A. Effects of Oral Gamma-Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic Review. Front Neurosci. 2020 Sep 17;14:923. doi: 10.3389/fnins.2020.00923. PMID: 33041752; PMCID: PMC7527439.
Yamatsu A, Yamashita Y, Pandharipande T, Maru I, Kim M. Effect of oral γ-aminobutyric acid (GABA) administration on sleep and its absorption in humans. Food Sci Biotechnol. 2016 Apr 30;25(2):547-551. doi: 10.1007/s10068-016-0076-9. PMID: 30263304; PMCID: PMC6049207.
Sadzuka Y, Inoue C, Hirooka S, Sugiyama T, Umegaki K, Sonobe T. Effects of theanine on alcohol metabolism and hepatic toxicity. Biol Pharm Bull. 2005 Sep;28(9):1702-6. doi: 10.1248/bpb.28.1702. PMID: 16141543.
Lingli Sun, Shuai Wen, Qiuhua Li, Xingfei Lai, Ruohong Chen, Zhenbiao Zhang, Dongli Li, Shili Sun,
L-theanine relieves acute alcoholic liver injury by regulating the TNF-α/NF-κB signaling pathway in C57BL/6J mice,
Journal of Functional Foods,Volume 86,2021,104699,ISSN 1756-4646,https://doi.org/10.1016/j.jff.2021.104699.(https://www.sciencedirect.com/science/article/pii/S1756464621003480)
Boonstra E, de Kleijn R, Colzato LS, Alkemade A, Forstmann BU, Nieuwenhuis S. Neurotransmitters as food supplements: the effects of GABA on brain and behavior. Front Psychol. 2015 Oct 6;6:1520. doi: 10.3389/fpsyg.2015.01520. PMID: 26500584; PMCID: PMC4594160.
El-Sayed MS, Ali N, El-Sayed Ali Z. Interaction between alcohol and exercise: physiological and haematological implications. Sports Med. 2005;35(3):257-69. doi: 10.2165/00007256-200535030-00005. PMID: 15730339.
Baba Y, Inagaki S, Nakagawa S, Kaneko T, Kobayashi M, Takihara T. Effects of l-Theanine on Cognitive Function in Middle-Aged and Older Subjects: A Randomized Placebo-Controlled Study. J Med Food. 2021 Apr;24(4):333-341. doi: 10.1089/jmf.2020.4803. Epub 2021 Mar 22. PMID: 33751906; PMCID: PMC8080935.

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Information provided is used as a learning tool, and should not be taken as advice. You should always consult with your primary physician before training or starting a new diet.

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