1-Sentence-Summary: <a href="https://www.goodreads.com/book/show/50968292-keto-answers">Keto Answers </a>is your go-to guide on how to get started with the ketogenic diet, its positive implications on your health and proneness to diseases like diabetes, and a fact-based study that debunks myths and assumptions about following a low-carb diet.  <a href="https://www.goodreads.com/book/show/50968292-keto-answers">Keto Answers </a> is the definitive source of information on keto. As <a href="https://fourminutebooks.com/the-complete-ketogenic-diet-for-beginners-summary/">ketogenic </a>diets are now among the most popular ways of eating out there, many people who don’t adhere to them started spreading false rumors about their implications.

For this reason, the authors took on a quest to explain keto in an easy-to-understand way. In this summary, we’ll cover everything from how to get started with a keto diet to how to stay safe while you’re on it. The best part? You’ll shed those unwanted pounds, boost your health, discover new foods—and more!

<ol><li>Keto favors weight loss, better responsiveness to insulin resistance, and an improved mood overall. </li><li>If you want to achieve success in your keto diet, you’ll have to learn to avoid carbs by planning meals ahead of time. </li><li>Cyclical keto and fasting can both enhance the results of your new lifestyle. </li> </ol>

3 Top Book Ideas

We will now take each lesson one by one and explore the secrets of a keto diet, while also briefly examining some of the myths that surround this low-carb approach to eating.

One of the most exciting <a href="https://fourminutebooks.com/deep-nutrition-summary/">nutrition </a>stories to hit the scene in recent years has been that of the ketogenic diet. The ketogenic diet is more than just a weight-loss strategy—it’s also a way to combat insulin resistance. This diet improves your mood and mental health, and even boosts your energy levels.

Lesson 1 - Following A Keto Diet Can Inreas Energy Levels

If you’re not familiar with the ketogenic diet, it’s a high-fat, low-carbohydrate diet that causes your body to burn fat as its primary source of fuel instead of carbs.  This process produces ketones, which are molecules that can be used by cells as an alternative fuel source. This way of eating has put <a href="https://fourminutebooks.com/healthy-at-100-summary/">healthy fats </a>back on the map, and there’s fascinating science to back up its effectiveness.

When you follow a keto diet, your body no longer focuses on breaking carbs down into glucose and then into energy that fuels your body. Many people assume that once you enter the ketosis state, your body receives the energy stored in your fat cells, but your brain doesn’t. However, with the keto diet, that’s just not the case! When you’re not eating so many carbs, there’s no need for extra insulin to break it down. Therefore your risk of developing insulin resistance lowers. You can kiss your sugar spikes or sudden drops in glucose levels goodbye. (Which means you won’t be that hungry anymore)

The key to a successful keto regime is simply to avoid carbs, and stack on proteins, and healthy fats. Wherein you also maintain an optimum exercise level. If you want to set yourself up for success, give meal planning a try.  Planning meals ahead of time are the key to success when it comes to a ketogenic diet. You can’t just eat whatever you want and expect your body to burn fat. The most important thing is planning ahead so that you don’t end up eating many carbs.

Lesson 2 - Planning Your Meals Ahead Of Time

But what does that mean exactly? It means buying enough food for the week and preparing it so that it’s ready to eat when you need it most: when you’re hungry! We all know too well that not having healthy options on hand is what messes up diets all the time. Avoid this scenario by shopping in bulk for proteins and healthy fats, and eliminating temptations. You already know that carbs are not part of a keto diet, so the best way to avoid them is by not buying them overall.

Stack on animal proteins like meat and seafood. Foods rich in good fats like yogurt and kefir, olive oil, or avocado, and green, leafy veggies. Limit your intake of tomatoes and onions. Brazil nuts and almonds are also great options for your keto regime. Make sure to read labels before buying, so that you don’t get products with hidden sugars or carbs.

Many people find that keto can be difficult to adhere to because it requires strict compliance with a high-fat diet. That’s where cyclical keto comes in! Cyclical keto allows you to eat about 70% fat, 20% protein, and 10% carbs 5 days per week. Then on 2 days each week, you’ll ingest carbs throughout the day.  This type of pattern helps prevent <a href="https://fourminutebooks.com/what-to-eat-when-summary/">insulin resistance </a>in your body and keep your metabolism running smoothly so that you can burn fat efficiently throughout the week without feeling hungry all the time! As a bonus, you also get to enjoy the nutrients carbs may bring in.

Lesson 3 - Sticking With Keto

Intermittent fasting is simply a pattern of eating in which you restrict your eating windows. Where you eat within a certain time period each day. If you choose to do this, we recommend restricting your eating window to no more than 16 hours per day.  This means that your “eating window” would be from noon until 8 pm. For example, from 8 p.m. until noon the next day. Or any other variation that works for you and suits your schedule.

Pairing cyclical keto with intermittent fasting will make you alternate between periods on a low-carbohydrate diet with periods. In which you eat more carbohydrates or carbs-heavy foods (such as whole grains). All within a set time frame so that you don’t overdo it and also teach your body how to control hunger.

<a href="https://www.goodreads.com/book/show/50968292-keto-answers">Keto Answers </a>offers a simple approach to following this diet. This book also takes away the stress of trying to figure out what foods to eat and how much of each food group you should be consuming.  It also provides detailed information on how this type of eating regime works and why it might be a good choice for many people looking to lose weight or improve their overall health. If you want to get an in-depth look at what keto is, how it works, and how to get started with this diet, I recommend this book.

Keto Answers - Review 

The 30-year-old person who is struggling with <a href="https://fourminutebooks.com/feel-great-lose-weight-summary/">weight loss </a>, the 40-year-old person who needs to try out a diabetes-friendly diet, or the 25-year-old health-conscious person who is educating themselves on the latest health trends.

Book Recommendations 

Keto Answers summary is your go-to guide on how to get started with the ketogenic diet, its positive implications on your health,

food

Food

health

Health

Keto Answers Summary

Maintain calcium and vitamin D intake, make sure we do load-bearing exercises regularly, and maintain an ideal BMI (body mass index)

5 lifestyle changes to help build ageing bones and avoid fractur

Walking is good. Running is better if you’re already a walker; the key is to put more weight on your frame than it’s used to.Weight-bearing exercise strengthens bones in two ways: it prompts muscle to pull on the bone and it makes the bone react to high-impact force. Both of these actions encourage bone building.Studies have also found that maintaining bone marrow health keeps bones healthy. With age our bone marrow is inclined to turn to fat, rather like the rest of us. And fat has a negative impact on bone metabolism.

1. Walk if you don’t, run if you do

Just five minutes of high-impact exercise a day could have a profoundly positive effect on bone health.In one study, subjects hopped on the same leg every day for six months. At the end of that time, scans revealed that bone density has improved in that leg and decreased in the non-hopping one.

2. Hop (skip and jump)

If your body weight is supported by a bike or water, you’re going to miss out on the “weight-bearing” advantage of fast walking or running. You don’t have to add weights to the mix; you could work against resistance bands.

3. Add resistance if you cycle or swim

The microbiome is the new buzzword in good health – that is, looking after our gut’s health flora and fauna.Eating a gut-friendly, high-fibre diet is obviously good for all-round better health, but one study indicates that taking a probiotic supplement might be especially good for bone health.

4. Look after your gut microbiome

Good sleep helps to build bones.While you’re sleeping your body goes into repair mode, replenishing old cells with new ones and boosting your immune system. That means it is also building bone, so make sure you get enough shut-eye, at least seven hours a night.

5. Get enough sleep

The global burden of osteoporosis has doubled in the last 30 years, while hip fractures, almost always a consequence of osteoporosis, are also expected to double over the next 30 years, according to two recent studies.
Whether that happens depends on the cause of the condition and a patient’s age. It can be stopped or reversed with lifestyle modifications.
#health #healthcare #lifestyle

We ask experts about the treatment and prevention of the bone condition osteoporosis, including medication that can be taken, and give five lifestyle changes to consider.

personaldevelopment

Personal Development

Want to avoid hip fracture? How to treat and prevent osteoporosis

A growing body of research shows that certain foods have the nutritional makeup to help maintain mental sharpness.Food is one of the most important levers we can pull when it comes to brain health. Some foods have the compounds to help keep your brain performing well, while others lack any of the nutrition to bolster mental health. And you might be surprised by some of the edibles that can help turn back your brain’s clock and improve your state of mind. Here’s your cheat sheet for the foods (and one drink) that you should remember to add to your grocery list to help support your noodle.

Food May Impact Our Mental

These inexpensive canned fish are one of the best sources of long-chain omega-3 fatty acids in the supermarket, which <a href="https://pubmed.ncbi.nlm.nih.gov/32846900/">some research </a> suggests may help slow age-related cognitive decline. An <a href="https://pubmed.ncbi.nlm.nih.gov/30567286/">investigation in the journal Nutrients </a>involving 6,587 adults found that fatty fish consumption, which includes sardines and salmon, and moderate marine-sourced omega-3 fat intake was associated with less prevalence of <a href="https://www.everydayhealth.com/depression/guide/symptoms/">depression symptoms </a>. And a <a href="https://www.bmj.com/content/374/bmj.n1535">study published in July 2021 in The BMJ </a>discovered that higher omega-3 intake is tied to fewer, less severe headaches in those who suffer from these headaches.

Canned Sardines

Could tossing strawberries on your oatmeal or yogurt or blitzing them into your smoothies help protect your brain from Alzheimer’s? Maybe so, say researchers at RUSH University. Their <a href="https://content.iospress.com/articles/journal-of-alzheimers-disease/jad215600">research, published in July 2022 in the Journal of Alzheimer’s Disease </a>, discovered that a compound abundant in strawberries  (more so than other common <a href="https://www.everydayhealth.com/diet-nutrition-pictures/amazing-health-benefits-of-berries.aspx">berries </a>) called pelargonidin may be associated with fewer neurofibrillary tau tangles in the brain. This is important since abnormal changes in tau proteins in the brain are considered one of the hallmarks of Alzheimer’s disease. The study authors believe that the anti-inflammatory properties of pelargonidin may decrease overall neuroinflammation, which can help keep these tau proteins from getting misfolded, and thus allow for improved transport of nutrients and other important substances from one part of brain nerve cells to another. We should also remember that strawberries and other fruit can be a daily source of water to help with maintaining better hydration. Letting yourself get dehydrated might lead to an acute impairment in mental functioning including working memory and executive function, according to <a href="https://pubmed.ncbi.nlm.nih.gov/29277553/">past research </a>.

What’s more, black lentils, like all legumes, are an excellent source of dietary fiber. Most people fail to get the fiber they need each day — 28 grams per day for adults on a 2,000-calorie diet, according to the <a href="https://www.fda.gov/food/new-nutrition-facts-label/daily-value-new-nutrition-and-supplement-facts-labels">U.S. Food and Drug Administration (FDA) </a> — and this shortfall could be jeopardizing long-term brain functioning. A <a href="https://www.tandfonline.com/doi/full/10.1080/1028415X.2022.2027592">study published in February 2022 in Nutritional Neuroscience </a>found that among adults aged 40 to 64 a high-fiber diet may reduce the risk of suffering from disabling dementia. The link was especially evident for <a href="https://www.everydayhealth.com/ibs/soluble-vs-insoluble-fiber-for-ibs.aspx">soluble fiber </a>, which is found in lentils.

Black Lentil

When it comes to our brains, choline is a nutrient you certainly don’t want to skimp on. “Choline is a building block for a special category of fats called phospholipids found in cell membranes and the nerve chemical <a href="https://www.everydayhealth.com/acetylcholine/guide/">acetylcholine </a>, which regulates memory,” says Somer. “In fact, Alzheimer’s disease is characterized by an underproduction of acetylcholine,” she adds. <a href="https://academic.oup.com/ajcn/article/110/6/1416/5540729">Findings published in the American Journal of Clinical Nutrition </a>suggest that a greater dietary intake of phosphatidylcholine, a form of choline, is linked to a lower risk for dementia and enhanced cognitive performance. And if you are a mom-to-be you want to make sure to get sufficient amounts of choline, since <a href="https://pubmed.ncbi.nlm.nih.gov/29217669/">evidence </a> suggests it can benefit infant brain development.  Somer stresses that although the body manufactures choline with the help of other nutrients, such as <a href="https://www.everydayhealth.com/drugs/folic-acid">folic acid </a>and vitamin B12, sometimes it doesn’t produce enough to maintain normal brain function. That’s where eggs can lend a big assist. According to the <a href="https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/">National Institutes of Health (NIH) </a>, eggs, more specifically the yolks, are just about the richest source of choline in the supermarket, second only to beef liver. A single egg delivers about 30 percent of the daily requirement for brain-benefiting choline. The key source of phosphatidylcholine in the diets of participants of the aforementioned study were eggs. And people who regularly eat eggs typically take in twice the amount of choline as those who don’t consume eggs, per a <a href="https://www.mdpi.com/2072-6643/9/8/839">study in the journal Nutrients </a>.

Spinach is especially high in carotenoid antioxidants including beta-carotene and lutein, which a <a href="https://academic.oup.com/jn/article/150/7/1871/5835211?login=true">study published in 2020 in the Journal of Nutrition </a>found can lower the odds of moderate or poor cognitive function in women as they age. In supporting research, one <a href="https://www.frontiersin.org/articles/10.3389/fnagi.2017.00183/full">study in Frontiers of Aging Neuroscience </a>found that middle-aged participants with higher levels of lutein had neural responses that were more on par with younger individuals.

Spinach

All vegetables are good for you, but Popeye’s favorite green is one of the top choices to help protect your noggin and keep it sharp. Why? Spinach is especially high in carotenoid antioxidants including beta-carotene and lutein, which a <a href="https://academic.oup.com/jn/article/150/7/1871/5835211?login=true">study published in 2020 in the Journal of Nutrition </a>found can lower the odds of moderate or poor cognitive function in women as they age. In supporting research, one <a href="https://www.frontiersin.org/articles/10.3389/fnagi.2017.00183/full">study in Frontiers of Aging Neuroscience </a>found that middle-aged participants with higher levels of lutein had neural responses that were more on par with younger individuals. But don’t think you c<warningtag>an just load up on carotenoids occasionally and expect to keep your brain in tip-top shape. Intakes of these plant compounds found in colorful veggies including leafy greens, bell peppers, sweet potato, and tomatoes need to remain consistently high for several years to have a benefit. </warningtag><warningtag>Part of the mechanism might be how these antioxidant carotenoids help fend off age-accelerating oxidative damage to brain cells. “A greater intake of carotenoids is also a marker that a person is eating an overall whole-foods nutrient-dense diet that is crucial to support brain health,” adds Kaplan. “This is why we are told to eat the rainbow; carotenoids are the yellow, orange and red pigments found in many fruits and vegetables.”</warningtag>

Produced when whole soybeans are soaked, cooked, left to ferment with a fungus, and then pressed into a firm, dense patty, tempeh delivers 20 grams of brain-benefiting protein in a 3-ounce serving, per <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients">USDA data </a>. It’s also a reliable source of iron. Another <a href="https://academic.oup.com/ajcn/article/85/3/778/4633060">study, published in the American Journal of Clinical Nutrition </a>, found that women with healthy iron levels performed better on mental tasks and completed them faster than did those with poor iron status. Iron helps transport oxygen throughout the body including to the brain which needs oxygen to function properly.

Tempeh

People who ate avocado daily for six months saw a significant boost in working memory and problem-solving efficiency, a <a href="https://www.mdpi.com/2072-6643/9/9/919">study in the journal Nutrients </a>found. The investigators attributed the benefit to the high bioavailable levels of the antioxidant lutein in the creamy fruit, which, after eating, is incorporated into our brains. “Every cell in our body, including in the brain, has mitochondria, which function to produce ATP, the energy molecule, and one of the main functions of ATP is to tamp down excessive inflammation,” says Kaplan.

Avocado

Green tea and matcha supply a unique amino acid called L-theanine, which at higher intakes may be associated with cognitive improvements, including better performance on memory tasks, as <a href="https://www.liebertpub.com/doi/10.1089/jmf.2020.4803">reported in the Journal of Medicinal Food </a>. But if you can get enough L-theanine from your matcha latte to have a noticeable cognitive benefit long-term is not known. Kaplan does mention that there is some research to suggest that <a href="https://www.everydayhealth.com/amino-acids/guide/">amino acids </a>such as L-theanine, found in green tea, can also have a supportive role in reducing bouts of anxiety.

Matcha

Research shows that what you eat can slash your risk for diseases like dementia and keep your brain healthy as you age. These are the foods to focus on for memory and more.

mentalhealth

Mental Health

The 8 Best Foods for a Healthy Brain

Brain Maker argues that the relationship between your gut and your mind is stronger than you know, and proves how the microbiome is responsible for your overall health in the long runBrain Maker teaches us that if we want to become healthier or combat diseases, we’ll have to take a closer look at our microbiome. While it’s true you’re what you eat, scientists have discovered that the microbiome also plays an important part in how your body functions.

Brain Maker – Book Summary

In his book, Dr. David Perlmutter focuses on eating more prebiotic foods like artichokes and chicory coffee, among other things, to keep your microbiome healthy and happy. But that’s not even close to the bigger picture he presents in the book. In a nutshell, his studies reveal groundbreaking truths about our body and how to nourish it.

To understand his findings better, we’ll take a closer look at three of the most practical lessons from the book:<ul><li>Our gut holds the most diversified microbiome and is responsible for our weight, mood, health level, and much more.</li><li>Western diets are at times awful because they contain high levels of fructose and sugar.</li><li>Try to avoid antibiotics as much as possible, while getting your intake of probiotics.</li></ul>Lifestyle and diet choices are a real struggle – I know. However, after examining these lessons in detail, I hope that everything will make a little more sense to you.

Book Overview

The largest collection of microbes to ever inhabit a human body isn’t located in your colon, as one might expect. It isn’t located anywhere within the boundaries of your skin, either. This complex ecosystem is present in greater numbers within the gut. Your gut is home to trillions of microorganisms, organically functioning together with one common goal: to keep you alive. One main attribute of these microbes is to determine your weight.

Lesson 1: People often underestimate the power of a healthy gut because they don’t know how many functions it’s responsible for.

Firmicutes – they extract energy from the food and consume caloriesBacteroidetes – they help you break down fiber and starch Scientists discovered that having more firmicutes is likely to cause weight gain, which is why it’s advised to eat plenty of fibers and starchy greens and keep bacteroidetes working. Another main responsibility of your gut is to keep your mental health in place.

Essentially, your gut is made up of two types of bacteria:

An imbalanced microbiome sends signals to your brain, and because your brain doesn’t have any pain receptors, it is inflammation and does a lot of harm (such as Alzheimer’s, Parkinson’s, dementia, etc.) without you being able to notice it. Therefore, managing the microbiome of your gut is essential for your health.

Advancements in our societies brought forth plenty of amazing discoveries, but also a series of changes in our lifestyle that are far from being considered ‘advancements’. Many of these changes occurred in the standard diet that people followed in the past.The rise of sugar, simple carbs, processed foods, and chemicals are now responsible for a large part of modern diseases. The worst part is that it became increasingly more difficult to avoid ingesting these components, as they’re present in almost all foods.

Lesson 2: Fructose can seriously impact your overall health, which is a huge problem in the Western diet.

One main ingredient that everyone finds hard to avoid is sugar, and more specifically, fructose. It is a known fact that fructose is highly difficult for our body to metabolize, so eating this active ingredient is a big no-no. The problem is that you can find it in ice cream, soda, candies, and even fruits.While it’s not harmful to consume fructose from natural-occurring sources, eating too much of it is a problem. Therefore, it’s best to stick to fruits and other natural foods as our main source of fructose.

Avoid Sugar

Gluten is also known to increase the body’s inflammatory response, which can translate into multiple diseases.However, in order to cause an inflammatory response in your body, you’ll have to be celiac, or at least suffer from gluten sensitivity. Therefore, it’s best to carry out a medical test or even try to notice yourself if foods like pizza, pasta, dough, or flour-based dishes cause you more harm than good.

Avoid Gluten

The discovery of antibiotics was a groundbreaking invention attributed to Alexander Flemming. Grace to his experiments, we now know how to fight bacteria and cure diseases that once killed people. However, nothing too good lasts forever, so with antibiotics’ popularity growth, other problems have come to the surface.For starters, doctors all over the world are prescribing antibiotics like sugar candy. While they only treat bacteria, they’re prescribed for viruses and other conditions too. The food industry uses them to make animals resistant to poor living conditions and have them grow faster.

Lesson 3: Antibiotics are harmful to our bodies, while fermented foods are health-boosting.

All these factors contributed to an antibiotic-resistant body that cannot fight certain diseases anymore, because there’s no medicine strong enough to kill them. What’s worse is that antibiotics mess up your body and your gut without you even realizing it. Well, there’s one way to help your body out – ingest probiotics.

Antibiotic-Resistance

In other words, look for fermented foods like yogurt, sauerkraut, black tea, wine, etc. They’re packed with vitamin B12 and beneficial bacteria, which neutralize the bad bacteria in the gut. Another way to boost your health is through fasting, which is known to slow age and increase insulin sensitivity.

Brain Maker isn’t just another diet book. It’s a compilation of investigative science that will spark the interest of anyone who wants to improve their health.You’ll learn about the negative effects of a Western diet, the correlation between the microbiome in your gut and the brain, and a handful of valuable tips and tricks that can improve your health.Most importantly, you’ll come across first-hand knowledge that can change your life right away, which makes this book a highly valuable piece to study.

Brain Maker – Book Review

The 40-year-old person who is overweight and wants to learn how to lose weight safely, the 30-year-old health-conscious person who wants to deepen their knowledge, or the 35-year-old person who constantly gets sick and wants to learn how to boost their immune system.

Who would I recommend the Brain Maker summary to?

“The simple act of moving your body will do more for your brain than any riddle, math equation, mystery book, or even thinking itself.”-David Perlmutter

Quote From the Author

Brain Maker summary proves how the microbiome is responsible for your health and the relationship between your gut and your mind is strong.

scienceandnature

Science & Nature

Brain Maker Summary

Make sure you are sleeping well – Seven to eight hours of sleep is the optimal amount of time to avoid stroke.Fiber-rich foods decrease your stroke risk – For every 7 grams of fiber you eat, your risk of stroke is reduced by 7% Eat your greens, beans, and sweet potatoes – Potassium is effective in cutting stroke risk. Greens, beans, and sweet potatoes are all particularly high in potassium. Citrus fruits contain high levels of Hesperidin, which has been shown to reduce blood pressure and increase blood flow.

How to maintain a healthy brain

Eat lots of vegetables, berries, apples, and citrus fruits. Each of these foods has been associated with significantly reducing the risk of digestive cancersFiber binds to toxins, such as mercury and lead, that have been associated with cancerA small amount of turmeric each day can reduce your risk of digestive cancers. This is why India has a much lower of colorectal cancer than the us

How to have a healthy gut

Incorporate blueberries and cardamon into your diet as they boost your antibodiesBroccoli and other cruciferous vegetables boost your immune system’s effectiveness against pathogens and pollutantsGarlic is effective as a treatment for pneumoniaYour gut bacteria are crucial for immunity. Therefore, eat prebiotics like legumes. Prebiotics are what good bacteria like to eatRegular exercise will improve your immune system and reduce your chances of the common cold

How to boost your immune system

Depressed people have higher levels of monoamine oxidase enzymes. Antidepressants can boost these neurotransmitters, but certain foods have similar enzyme reduction effects. Plus, they have the benefit of no side effects. These foods are apples, grapes, onions, green tea, cloves, cinnamon and nutmeg.

Foods to help your mental health

From the physician behind the wildly popular NutritionFacts website, How Not to Die reveals the groundbreaking scientific evidence behind the only diet that can prevent and reverse many of the causes of disease-related death. The vast majority of premature deaths can be prevented through simple changes in diet and lifestyle. In How Not to Die, Dr. Michael Greger, the internationally-renowned nutrition expert, physician, and founder of NutritionFacts.org, examines the fifteen top causes of premature death in America-heart disease, various cancers, diabetes, Parkinson's, high blood pressure, and more-and explains how nutritional and lifestyle interventions can sometimes trump prescription pills and other pharmaceutical and surgical approaches, freeing us to live healthier lives. The simple truth is that most doctors are good at treating acute illnesses but bad at preventing chronic disease. The fifteen leading causes of death claim the lives of 1.6 million Americans annually. This doesn't have to be the case. By following Dr. Greger's advice, all of it backed up by strong scientific evidence, you will learn which foods to eat and which lifestyle changes to make to live longer. History of prostate cancer in your family? Put down that glass of milk and add flaxseed to your diet whenever you can. Have high blood pressure? Hibiscus tea can work better than a leading hypertensive drug-and without the side effects. Fighting off liver disease? Drinking coffee can reduce liver inflammation. Battling breast cancer? Consuming soy is associated with prolonged survival. Worried about heart disease (the number 1 killer in the United States)? Switch to a whole-food, plant-based diet, which has been repeatedly shown not just to prevent the disease but often stop it in its tracks. In addition to showing what to eat to help treat the top fifteen causes of death, How Not to Die includes Dr. Greger's Daily Dozen -a checklist of the twelve foods we should consume every day.Full of practical, actionable advice and surprising, cutting edge nutritional science, these doctor's orders are just what we need to live longer, healthier lives.

books

Books

New York Times Bestseller “This book may help those who are susceptible to illnesses that can be prevented.”—His Holiness the Dalai Lama “Absolutely the best book I’ve read on nutrition and diet” –Dan Buettner, author of The Blue Zones Solution From the physician behind the wildly popular NutritionFacts website, How Not to Die reveals the groundbreaking scientific evidence behind the only diet that can prevent and reverse many of the causes of disease-related death. The vast majority of premature deaths can be prevented through simple changes in diet and lifestyle. In How Not to Die, Dr. Michael Greger, the internationally-renowned nutrition expert, physician, and founder of NutritionFacts.org, examines the fifteen top causes of premature death in America-heart disease, various cancers, diabetes, Parkinson's, high blood pressure, and more-and explains how nutritional and lifestyle interventions can sometimes trump prescription pills and other pharmaceutical and surgical approaches, freeing us to live healthier lives. The simple truth is that most doctors are good at treating acute illnesses but bad at preventing chronic disease. The fifteen leading causes of death claim the lives of 1.6 million Americans annually. This doesn't have to be the case. By following Dr. Greger's advice, all of it backed up by strong scientific evidence, you will learn which foods to eat and which lifestyle changes to make to live longer. History of prostate cancer in your family? Put down that glass of milk and add flaxseed to your diet whenever you can. Have high blood pressure? Hibiscus tea can work better than a leading hypertensive drug-and without the side effects. Fighting off liver disease? Drinking coffee can reduce liver inflammation. Battling breast cancer? Consuming soy is associated with prolonged survival. Worried about heart disease (the number 1 killer in the United States)? Switch to a whole-food, plant-based diet, which has been repeatedly shown not just to prevent the disease but often stop it in its tracks. In addition to showing what to eat to help treat the top fifteen causes of death, How Not to Die includes Dr. Greger's Daily Dozen -a checklist of the twelve foods we should consume every day.Full of practical, actionable advice and surprising, cutting edge nutritional science, these doctor's orders are just what we need to live longer, healthier lives.

Michael Greger, M.D., FACLM

Gene Stone

How Not to Die

The Case Against Sugar advocates against the use of sugar in the food industry and offers a critical look at how this harmful substance took over the world under the eyes of our highest institutions, who are very well aware of its toxicity but choose to remain silent.

The Case Against Sugar Summary

Originally from New Guinea, people used to see sugar as a luxury item. Only privileged people, such as the King of Spain, had access to it. Soon enough, it became the vastly commercialized product we know today due to the switch from sugarcane to sugar beet, which made it cheaper to harvest and transport.From a social status symbol to an everyday supermarket item, sugar made its way around the world. It became the popular substance we know today due to its versatility. People use it for a large variety of dishes. You can use it in both sweet and salty plates, as well as beverages.

Sugar History

The Case Against Sugar dives deep into the controversy of this substance we love, even though it makes us addicted and more prone to developing diseases. The book also advocates against ingesting this sweetener by teaching us a series of valuable lessons about sugar.Among them, here are my three favorite ones:<ul><li>Among the different types of calories, the ones from sugar are the worst for your health.</li><li>The link between sugar consumption and diseases like diabetes is solid.</li><li>The sugar industry is constantly working to project a false image of sugar and cover its harmful effects.</li></ul>

A misconception is that calories are all the same, no matter their origin. That it is how much we consume that matters most. Once these assumptions became widely spread, the sugar industry profited from them, advertising that three tablespoons of sugar have fewer calories than an apple.Common sense and intuition tell us that this cannot be true. You’ve heard of the phrase ‘’Listen to your gut!’’ in your life, and this is exactly what you should do. Scientists have later discovered that when we eat sugar, our body produces insulin and thus stores fat cells instead of turning them into energy.

Lesson 1: Calories that originate from sugar are detrimental to your health.

Moreover, our blood glucose rises when we ingest sugar, making us feel agitated and unsettled as our insulin goes up. Eventually, things go back to normal when the insulin levels drop. Keep in mind that you can find glucose not only in the refined sugar you see on the shelves. It’s also in carbohydrates.Therefore, eating meals that are high in carbs will spike up your blood glucose levels as well. Be aware of the macronutrients that make up the foods you eat to avoid ingesting too much of a substance, such as sugar, which can harm you. Also, remember that not all calories are created equal.

Many studies point out the risks associated with eating sugar by highlighting the link between its consumption and Western diseases, including cancer. So it’s no secret that this substance is not suitable for you, but it wasn’t always like that.People only began to acknowledge its harmful effects after 1960, when an increased percentage of people developing heart diseases signaled a concerning phenomenon. Until then, they blamed saturated fats, although this was a biased assumption.Therefore, people developed a sugar culture, and fatal diseases started to shorten their lives.

Lesson 2: Sugar is linked to a series of illnesses, especially diabetes.

Let’s take the example of Tokelau, an island located off the coast of New Zealand. In 1968, they were granted permission to emigrate to their nearby state.Their normal diet consisted of 50% fat and roughly eight pounds of sugar per year. 3 percent of the men were diabetic at this point.By 1982, sugar consumption increased to 55 pounds per year. Then, 11% of the men had diabetes, and others started developing new diseases. In 2014, they had the highest rate of diabetes in the world — 38%. Once they moved to a sugary diet, the rate of severe diseases started to increase among the population.

Sugar is commonly linked to diabetes, weight gain, and a series of Western diseases. But it wasn’t always like that. At first, sugar was advertised as being healthy, refreshing, and full of benefits. In fact, the Sugar Institute, created in 1928, was even part of a campaign that promoted it as healthy food!By 1950, the obesity rate in the United States began to increase drastically. At the same time, the theory that “a calorie is a calorie’’ emerged. False! Although two foods can have the same value in calories, they don’t have the same nutritional value.

Lesson 3: Don’t believe everything you hear about sugar — the industry worked hard to keep a clean image of it.

You can eat 100kcal of sugar and have your blood glucose levels spike, or the same amount in spinach, for example, and nourish your body through this gut-supporting food. Therefore, this theory is part of a marketing effort to make sugar look like something it’s not. Keep this aspect in mind next time you go shopping for groceries!

As time passed by, the detrimental effects of sugar started to become popularized, and artificial sweeteners took off. The sugar industry reported them to the FDA to ban them. At last, they managed to get cyclamate, a component from artificial sweeteners, removed from the approved list, although the substance was dangerous only in substantial doses.

The Case Against Sugar is a valuable read for all of us who care about our health, as it emphasizes some of the most critical aspects regarding sugar consumption. The author educates the readers on the diseases related to sugar ingestion and how to avoid the marketing traps that the industry sets for the consumers. This popular substance is a common ingredient in our foods, so knowing its effects on our body and how to avoid it should be a universal concern.

The Case Against Sugar Review

The food-conscious person who wants to adopt a healthier diet, the nutritionist that wants to learn more about the implications of sugar and its history to educate audiences, or someone who wants to lose a few pounds by cutting off unhealthy foods.

Who would I recommend The Case Against Sugar to?

“Sugar does induce the same responses in the region of the brain known as the “reward center”—technically, the nucleus accumbens—as do nicotine, cocaine, heroin, and alcohol. Addiction”-Gary Taubes, The Case Against Sugar “Rats given sweetened water in experiments find it significantly more pleasurable than cocaine, even when they’re addicted to the latter, and more than heroin as well (although the rats find this choice more difficult to make). Addict”-Gary Taubes, The Case Against Sugar

Book Quotes

The Case Against Sugar summary advocates against the use of sugar and offers a critical look at how it took over the world.

Fish is an excellent source of protein, omega-3 fatty acids, and many vitamins and minerals. According to the Mayo Clinic, “Eating at least two servings of fish a week could reduce the risk of heart disease.” They recommend consuming fatty fish, like wild-caught salmon, twice per week. However, it’s important to avoid fish high in mercury: swordfish; shark; king mackerel; tilefish (golden bass); bigeye tuna; marlin; orange roughy; and bluefish.

Eat fish twice a week

Saturated fats are found in animal products, including red meat and dairy, while trans fats are man-made fats created when manufacturers add hydrogen to vegetable oil. Both saturated fats and trans fats raise the risk of heart disease and stroke by altering blood lipid levels.

Limit saturated fats and trans fats

To limit your intake of saturated fat: <ul><li>Reduce the amount of meat you eat. Choose lean cuts (such as trimmed chicken breasts) or remove visible fat from meats before cooking them. Opt for fish instead of red meat at least twice a week. </li><li>Replace some of the meat in your diet with plant-based alternatives. </li><li>Avoid processed meat like sausage, bacon, and lunchmeat </li> </ul>Trans fats are found naturally in some foods, such as meat and dairy products, but also in some processed foods. Trans fats, also known as partially hydrogenated oils, raise the amount of “bad” LDL cholesterol in your blood while lowering amounts of “good” HDL cholesterol. Trans fat also increases inflammation in blood vessels, thereby contributing to the hardening of the arteries (atherosclerosis).

Monounsaturated fats are abundant in olive oil, canola oil, peanut oil, and avocados. These fats reduce “bad” LDL cholesterol levels and increase “good” HDL cholesterol levels. They’re considered “good” fats because they help lower the risk of heart disease.

Choose healthy monounsaturated fats

Whole grains are an excellent source of fiber and can help you feel full for longer. They’re also good sources of B vitamins, important for energy metabolism and heart health. Avoid refined grains, like white bread and white flour. To make refined grains, manufacturers strip whole grains of their fiber and nutrients. The lack of fiber leads to blood sugar spikes that aren’t healthy for your heart. The soluble fiber in whole grain foods also lowers cholesterol by binding to bile acids and carrying them out of the body before they are absorbed into the bloodstream. Avoid packaged foods that are processed and contain added sugar and salt. The American Heart Association recommends that most adults get no more than 2,300 milligrams per day (that’s about 1 teaspoon).

Choose whole grains over refined grains

Potassium and magnesium are essential minerals for heart health. Potassium is abundant in fruits and vegetables, and whole grains, nuts, and seeds are rich sources of magnesium. Potassium can lower blood pressure by reducing the stress on your arteries caused by sodium (salt). Magnesium has many benefits for heart health. It helps maintain healthy blood pressure and reduces insulin resistance, a precursor to type 2 diabetes and cardiovascular disease. Plus, magnesium is important for maintaining a healthy heart rhythm.

Eat foods rich in potassium and magnesium

Staying a healthy weight is important to your health, but also maintaining a healthy waist size. The body mass index (BMI) is used to estimate whether someone has an ideal weight and height ratio. However, it doesn’t account for muscle mass or fat in the abdominal area, which has a stronger effect on heart disease than BMI. Don’t just weigh yourself, also measure your waist size and keep tabs on it. Research shows that having a waist size of 40 inches or greater for men and 35 inches and over for women is a risk factor for cardiovascular disease.

Maintain a healthy weight and waist size

One of the best ways to improve your heart health is to exercise regularly. The American Heart Association recommends at least 30 minutes of moderate-intensity aerobic exercise (such as brisk walking or cycling) on most days of the week. If you are new to exercising, start slowly and gradually increase the length and duration of your workouts. You can start with as little as 10 minutes of aerobic exercise daily and gradually build up to a higher intensity and duration. Aerobic exercise helps develop stamina, too. Do more “incidental” movements. Get up and walk around and stretch, so you aren’t sitting for longer than 30 minutes at a time. Prolonged sitting reduces insulin sensitivity and affects blood lipids in a way that’s harmful to cardiovascular health.

Exercise most days of the week

Life better (probably longer) with healthier heart

exerciseandfitness

Exercise & Fitness

7 Daily Habits for a Healthier Heart

Vegetables of all colors are packed with vitamins, minerals, fiber, and phytonutrients. You can’t go wrong by adding more colorful produce to your plate. There are, however, vegetables with a higher nutrient content relative to their calories, making them exceptionally helpful for weight control and health.

Some Veggies Are Better Than Others

Watercress tops the list of nutrient-dense vegetables per calorie based on ANDI criteria. Watercress is a dark green, leafy vegetable that grows in cold, clear streams and rivers, and you can enjoy its peppery flavor raw or cooked. However, you’ll retain more of its vitamin C if you consume this leafy green raw. Watercress adds a kick to salads, wraps, and sandwiches. Along with vitamin C, watercress is rich in vitamin K, important for blood clotting and bone density, and beta-carotene, a precursor to vitamin A and an antioxidant and anti-inflammatory. Even more intriguing are the antioxidants in watercress, including phenylethyl isothiocyanate (PEITC). One study found that antioxidants in watercress suppress damage to DNA , a cell’s genetic material. In the study, the results were most pronounced in smokers. Although the cancer-fighting capabilities of watercress are an area that needs more research, you can’t go wrong adding watercress to your plate.

Watercress (Nutrient Density Score 100%)

Even more intriguing are the antioxidants in watercress, including phenylethyl isothiocyanate (PEITC). One study found that antioxidants in watercress suppress damage to DNA , a cell’s genetic material. In the study, the results were most pronounced in smokers. Although the cancer-fighting capabilities of watercress are an area that needs more research, you can’t go wrong adding watercress to your plate.

Chinese cabbage is also called Napa cabbage, and it’s a member of the Brassica family. This green, leafy veggie has long, pale green leaves with white ribs and a sweet flavor. Since it’s a cruciferous vegetable, like watercress and broccoli, it contains similar phytochemicals, some of which are being explored for potential anti-cancer benefits. To get the most vitamin C from Chinese cabbage, enjoy it raw in salads and sandwiches. If you prefer it cooked, add the chopped leaves or ribs to stir-fries with other Asian ingredients. Stir-fry recipes typically have a base of garlic and ginger, which work well with Chinese cabbage’s mild flavor. Add chicken, shrimp, or tofu for protein.

Swiss chard, also known as leaf beet, is a leafy green vegetable that belongs to the same family as beets. Its leaves have a mild flavor like spinach, but it has a slightly tougher texture that softens when you cook it. Swiss chard is a rich source of vitamin K, although it contains less vitamin C than the top two most nutrient-dense veggies, watercress, and Chinese cabbage, per calorie. One downside is Swiss chard is high in oxalates. If you have a history of calcium oxalate kidney stones, it’s best to avoid Swiss chard since it can increase the amount of oxalates in your urine and boost the odds of kidney stones forming. Cooking Swiss chard reduces but doesn’t eliminate, oxalates.

Beet greens are the leaves of beets, colorful root vegetables that grow in the ground. Beet greens are like spinach in texture and taste but have a more intense flavor. You can enjoy these leafy greens raw in salads or cooked like spinach, Swiss chard, or other leafy greens. But like Swiss chard, they’re high in oxalates, so it’s best to cook them to reduce their oxalate content. Why are beet greens so nutrient-dense? With each bite, you get a healthy dose of vitamins A and C, but they also contain respectable quantities of minerals such as iron and zinc.

Beet Greens

Who isn’t familiar with the green, leafy vegetable known as spinach? It’s widely available and packed with nutrients such as vitamins A, C, and K, and like all leafy greens, an excellent source of fiber.Spinach also contains compounds called thylakoids that have appetite-suppressing benefits. Plus, spinach is a rich source of lutein and zeaxanthin, carotenoids which may help prevent age-related macular degeneration (AMD) and cataracts, common causes of visual decline.

You may have noticed a trend. Leafy greens top the list of nutrient-dense foods per calorie. Another benefit of leafy greens is they’re high in natural nitrates, compounds that increase nitric oxide, a gas that helps open blood vessels. This enhances endothelial function, healthy blood vessel function that lowers blood pressure, and the risk of blood clots, another reason to add greens to your plate.

Leafy Greens Dominate the List

Leafy greens are nutrient-rich and lower in calories and top the list in terms of ANDI scores. Still, it’s smart to enjoy a wide array of non-starchy vegetables and fruits for optimal health. Almost all contain substantial quantities of potassium, a mineral and electrolyte that helps lower blood pressure. So, fill your grocery cart with fruits and vegetables in all colors of the rainbow, but don’t forget to add these five veggies with the highest ANDI scores.

The 5 Most Nutrient-Dense Vegetables Based on Science

<ul><li>Everybody should be screened early in life.</li><li>The frequency with which you need to test really comes down to the state of interventions. It doesn't make sense to just do blood tests for the sake of doing blood tests. There has to be kind of a reason. Is something changing?</li><li>A blood test is, for the most part, a static intervention. It's a look at a window in time. And there's benefit in having a few of those over the course of a year if you're unsure about a level.</li><li>Doctors might check blood 2-4 times a year, but they can also do things there to check reactions to certain drugs or diets.</li></ul>

The frequency of blood work

The 2 vectors of longevity: lifespan (whether you are alive and breathing) and healthspan (how many healthy years you live).<ul><li>What gets in the way of lifespan? The four horsemen of disease: atherosclerotic disease, cancer, neurodegenerative disease, and metabolic disease, which directly isn't the cause of many deaths, but creates the foundation for all of those other diseases. Blood testing of biomarkers provides pretty good insight into lifespan.</li><li>When you get into healthspan, you have kind of the cognitive, physical, and emotional domains. Here, the biomarkers are far less helpful, and you re<warningtag>ly more on functional testing.</warningtag></li></ul>

Vectors of longevity

<ul><li>Atherosclerotic disease: ApoB is the most important biomarker.</li><li>There’s a blind spot when it comes to cancer: blood testing & biomarker testing for cancer aren’t usually the most helpful unless/until blood biopsies are more prevalent.</li><li>Biomarkers can be helpful for dementia but not most other neurodegenerative diseases – “The same things that drive the risk of heart disease are driving the risk of dementia.”</li><li>Lipoprotein(a): you are born with this; it’s the single most prevalent genetic driver of atherosclerosis (but unfortunately most physicians don’t know what it is).</li></ul>

On biomarkers

An annual DEXA scan is a more comprehensive measurement than BMI – but you certainly want to monitor weight.A DEXA is a moving x-ray. So you lay down on a bed and it takes maybe 10 minutes and this little, very low power x-ray goes over your body. It measures body fat percentage, bone mineral density, visceral fat, appendicular & lean mass metrics; visually, the definition of your abs is not a bad way to assess your fat visually

Quantitative measurements of weight, BMI, for the typical person

A marginal decade is the last decade of your life. So everyone will have a marginal decade. And outside of people who die suddenly or through an accident, most of us know when we're in that marginal decade.Until a person can tell you what it is that they want to be doing in that last decade, you can't design a program to get them there. Explicitly define what you want your marginal decade to look like, and then you sort of back script from there, figure out what you should be doing, given their current health status. This is called backcasting.

The marginal decade

Smoking is approximately a 40% increase in the risk of ACM (all-cause mortality). It means at any point in time, there's a 40% greater risk that you're going to die relative to a non-smoker and a never-smoker.It doesn't mean your lifespan is going to be 40% less. It means at any point in time, your risk of death is 40% higher. At some point that catches up.

Smoking as a cause of mortality

Augmenting acetylcholine through nicotine (not by smoking) is effective for enhancing concentration and focus.On the list of things that you can do to make your brain a little more focused, this is infinitely safer than what a lot of people are doing, which is using stimulants.

Nicotine and cognitive focus

There's a group of people who think "if I could just fix my testosterone, everything will be better." But actually, that's not true at all. The only purpose of fixing testosterone is to give you the capacity to work harder. It's really going to help you recover more from your workouts. This should just give you a greater ability to experience muscle protein synthesis.So if you get a bunch of testosterone and you sit on the couch and your nutrition doesn't change and you're not exercising anymore, you're not going to experience any benefits of this thing.

"Fixing" testosterone

<ul><li>ApoB is the concentration of LDL and VLDL particles. And they carrycholesterol and triglycerides. So anything that reduces cholesterol and reduces triglycerides, is going to reduce ApoB.</li><li>Triglycerides are generally driven by carbohydrate intake. So more insulin resistance, more carbohydrate intake, and more triglycerides. If you restrict carbohydrates, you will reduce triglycerides. But if you reduce triglycerides by raising fat intake so much, it can still raise ApoB.</li><li>Statins work by inhibiting cholesterol synthesis; the liver is really sensitive to cholesterol levels - it doesn't want too much<warningtag>, it doesn't want too little. When you inhibit cholesterol synthesis, the liver says, I want more cholesterol. So it puts more LDL receptors on its surface, and it pulls the LDL out of circulation. That's what lowers the LDL in circulation.</warningtag></li></ul>

Apolipoprotein B, diet, and statins

Metabolomics is just the study of metabolites. Metabolites can be defined as endogenous compounds such as amino acids, lipids, sugars, organic acids, etc., which are routinely being formed in the anabolism or catabolism process.

Metabolomics 

What is the best way to live longer? Here are a few factors within your control

longevity

Longevity

How To Live A Long Life

My guest this episode is Dr. Peter Attia, M.D., who trained at Stanford University School of Medicine, Johns Hopkins Hospital and the National Institutes of Health (NIH). Dr. Attia is host of The Drive podcast and is a world expert on behavioral approaches, nutritional interventions, supplementation and pharmacological techniques to improve lifespan, healthspan and athletic performance. We discuss how best to evaluate your health status using routine blood work, body scans and regular tests of physical strength and endurance. Dr. Attia explains what he uses with his patients to “back-cast” their health goals as a way to design their exercise and nutritional programs. We also discuss hormone modulation and replacement therapy for both men and women. We explain how cholesterol and related factors contribute to cardiovascular disease risk and how to monitor and mitigate that risk. Dr. Attia details various supplementation, nutrition, exercise and prescription approaches useful to people in every decade of life to improve vitality, reduce their risk of disease and increase the number of years sustaining peak cognitive and physical health.  Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Thesis: https://takethesis.com/huberman InsideTracker: https://insidetracker.com/huberman Helix Sleep: https://helixsleep.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Assessing Health Status & Improving Vitality  (00:02:51) Momentous Supplements  (00:03:46) Thesis, InsideTracker, Helix Sleep  (00:07:29) Lifespan: Bloodwork & Biomarkers Testing, The “4 Horseman of Disease”  (00:11:51) Healthspan: Functional Testing, Cognitive & Emotional States  (00:13:59) Blood Testing: Best Frequency  (00:16:01) DEXA Scan: Lean Mass & Fat, Bone Mineral Density & Osteoporosis  (00:22:33) Bone Mineral Density & Age-Related Decline, Strength Training, Corticosteroids  (00:29:24) Osteopenia & Osteoporosis Diagnosis, Strength Training (00:31:03) AG1 (Athletic Greens) (00:32:16) Back-casting: Defining Your “Marginal Decade”  (00:38:31) All-Cause Mortality: Smoking, Strength, VO2 max  (00:44:43) Attia’s Rule of Supplementation, “Centenarian Decathlete” Physical Goals (00:49:24) Importance of Exercise, Brain Health, MET hours  (00:55:23) Nicotine & Cognitive Focus (01:03:12) Menstruation, PMS & Menopause  (01:10:10) Hormone Replacement Therapy, Menopause & Breast Cancer Risk (01:22:06) Estrogen, Progesterone & Testosterone Therapies in Women (01:26:35) Hormone Replacement Therapy in Men, SHBG & Testosterone, Insulin (01:37:23) Clomid, Pituitary, Testosterone & Cholesterol, Anastrozole, HCG (01:47:46) Fadogia Agrestis, Supplements, Rapamycin  (01:52:06) Testosterone Replacement Therapy & Fertility  (01:59:26) Total Testosterone vs. Free Testosterone (02:02:51) Cholesterol & Dietary Cholesterol, Saturated Fat, LDL & HDL, Apolipoprotein B (02:17:42) Apolipoprotein B, Diet, Statins & Other Cholesterol Prescriptions  (02:25:15) Cardiovascular Disease, Age & Disease Risk  (02:28:53) Peptides, Stem Cells, BPC157, PRP (Platelet-Rich Plasma), Injury Rehabilitation  (02:37:40) Metabolomics & Exercise  (02:40:44) GLP-1 & Weight Loss  (02:47:06) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips Title Card Photo Credit: Mike Blabac Disclaimer

My guest this episode is Dr. Peter Attia, M.D., who trained at Stanford University School of Medicine, Johns Hopkins Hospital and the National Institutes of Health (NIH). Dr. Attia is host of The Drive podcast and is a world expert on behavioral approaches, nutritional interventions, supplementation and pharmacological techniques to improve lifespan, healthspan and athletic performance. We discuss how best to evaluate your health status using routine blood work, body scans and regular tests of physical strength and endurance. Dr. Attia explains what he uses with his patients to “back-cast” their health goals as a way to design their exercise and nutritional programs. We also discuss hormone modulation and replacement therapy for both men and women. We explain how cholesterol and related factors contribute to cardiovascular disease risk and how to monitor and mitigate that risk. Dr. Attia details various supplementation, nutrition, exercise and prescription approaches useful to people in every decade of life to improve vitality, reduce their risk of disease and increase the number of years sustaining peak cognitive and physical health.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Assessing Health Status & Improving Vitality  (00:03:07) Sponsors: AG1, LMNT (00:07:29) Lifespan: Bloodwork & Biomarkers Testing, The “4 Horseman of Disease”  (00:11:51) Healthspan: Functional Testing, Cognitive & Emotional States  (00:13:59) Blood Testing: Best Frequency  (00:16:01) DEXA Scan: Lean Mass & Fat, Bone Mineral Density & Osteoporosis  (00:22:33) Bone Mineral Density & Age-Related Decline, Strength Training, Corticosteroids  (00:29:24) Osteopenia & Osteoporosis Diagnosis, Strength Training (00:29:52) Sponsor: AG1 (00:32:16) Back-casting: Defining Your “Marginal Decade”  (00:38:31) All-Cause Mortality: Smoking, Strength, VO2 max  (00:44:43) Attia’s Rule of Supplementation, “Centenarian Decathlete” Physical Goals (00:49:24) Importance of Exercise, Brain Health, MET hours  (00:55:23) Nicotine & Cognitive Focus (01:03:12) Menstruation, PMS & Menopause  (01:10:10) Hormone Replacement Therapy, Menopause & Breast Cancer Risk (01:22:06) Estrogen, Progesterone & Testosterone Therapies in Women (01:26:35) Hormone Replacement Therapy in Men, SHBG & Testosterone, Insulin (01:37:23) Clomid, Pituitary, Testosterone & Cholesterol, Anastrozole, HCG (01:47:46) Fadogia Agrestis, Supplements, Rapamycin  (01:52:06) Testosterone Replacement Therapy & Fertility  (01:59:26) Total Testosterone vs. Free Testosterone (02:02:51) Cholesterol & Dietary Cholesterol, Saturated Fat, LDL & HDL, Apolipoprotein B (02:17:42) Apolipoprotein B, Diet, Statins & Other Cholesterol Prescriptions  (02:25:15) Cardiovascular Disease, Age & Disease Risk  (02:28:53) Peptides, Stem Cells, BPC157, PRP (Platelet-Rich Plasma), Injury Rehabilitation  (02:37:40) Metabolomics & Exercise  (02:40:44) GLP-1 & Weight Loss  (02:47:06) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips Title Card Photo Credit: Mike Blabac Disclaimer

Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.

Huberman Lab

Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity

Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Episode 85

The absence of some vitamins and nutrients in your diet could lead to some mental health issues. That's why it's important to know the types of vitamins linked to mental health and how they affect the human brain.

Vitamins And Mental Health

There are 13 types of vitamins including:<ul><li>Vitamin A</li><li>The B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate)</li><li>Vitamin C</li><li>Vitamin D</li><li>Vitamin K</li><li>Vitamin E</li></ul>

Types Of Vitamins

Any disorder that affects mood, thinking, and behavior can be described as a mental health problem. There are different ways to treat mental health issues including psychotherapy or medication. However, medical treatments do not always work best for some individuals. This creates the need to seek alternative solutions such as nutrition therapy.

Why the brain needs vitamins and minerals⁉️

What To Know About Vitamins And Mental Health

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