Lam Clinic

05/20/2023

Dear friends,

The gut is home to a collection of bacteria and viruses known as the intestinal microbiome. These microorganisms are prominent for digestion and protect against harmful pathogens. However, changes in diet, alcohol consumption, antibiotic use, and inflammation can disrupt the balance of the gut microbiome, leading to a condition called dysbiosis (most of you have heard this from me many times). Several chronic diseases have a connection with dysbiosis.

Many studies indicate that dysbiosis leads to metabolic disturbances and weight gain. Recently, researchers have utilized a genetic technique called "Mendelian randomization" to determine whether there is a direct and causal connection between the gut microbiome and specific health markers, diseases, and lifespan.

A healthy gut microbiome is crucial for maintaining overall health. Here are some critical aspects of the gut microbiome and its impact on health:

1. Digestion and Nutrient Processing.
2. Immune System Function.
3. Protection Against Pathogens.
4. Metabolic Health.
5. Brain-Gut Axis.
6. Inflammatory and Autoimmune Conditions.

The gut microbiome's role in modulating immune responses and maintaining intestinal barrier integrity is crucial for preventing excessive inflammation. Maintaining a healthy gut is essential for preventing the growth of harmful bacteria and facilitating the processing of nutrients. Eat fermented foods often, but do not forget to take your probiotics. Have a great weekend.

Dr. O.

Reference:

https://www.saccharomycesboulardii.com/gastrointestinal-health/gut-imbalance/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8477631/
https://www.nature.com/articles/s41588-021-00968-y
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7590960/

03/25/2023

Dear Friends,

I have written about this before, but it is worthwhile to bring this up again. Autophagy is the process of cells removing unnecessary or damaged organelles and molecules. It is a major biological cleanup. The good news is that several studies have demonstrated that autophagy is a hallmark of aging and be "switched on." Activating autophagy is a promising anti-aging strategy, and different interventions, such as fasting, exercise, and therapies, can increase autophagy capacity.

However, like with any other biological process, autophagy hyperactivation can be fine-tuned for beneficial results. Exercise activates autophagy. In this systematic review, researchers analyzed 26 studies investigating how exercise induces autophagy. They found that the autophagy response to physical activity is tissue-specific and exercise modality-dependent. Long-term resistance exercise increased autophagy levels in skeletal muscles, while endurance exercise had uncertain effects on autophagy.

The researchers conclude that long-term resistance training might be the best exercise for increasing autophagy levels. But the health benefits of other exercise types might be via mechanisms other than activated autophagy, such as improved cardiovascular health, weight management, better sleep, reduced stress, and so forth.

Devise an exercise routine and implement it. Eat well, hydrate, sleep, and find joy. Have a great weekend!

Dr. O.

Reference:
Chen X-K, Zheng C, Siu PM-F, Sun F-H, Wong SH-S, Ma AC-H. Does Exercise Regulate Autophagy in Humans? A Systematic Review and Meta-Analysis. Autophagy Reports 2023; 2: 2190202.

03/04/2023

Life's Essential 8 - LE8

According to ongoing research, certain lifestyle practices can increase lifespan. A recent study has identified eight simple habits, called "Life's Essential 8" (LE8), that could be the key to a longer life and health span. These habits include maintaining a healthy diet, regular exercise, sufficient sleep, and not smoking, as well as keeping weight, blood pressure, cholesterol, and glucose levels in check.

The LE8 score is categorized according to the American Heart Association's recommendations, with scores of less than 50 out of 100 being poor cardiovascular health, 50 to less than 80 being intermediate, and 80 and above is ideal.

The study, which tracked over 100 thousand people for several decades, found that those who scored high on the LE8 had an average of 5.2 to 6.3 years more life expectancy than their peers who scored low. Moreover, those who scored high; live longer without chronic diseases that could lower their quality of life. These findings suggest that adopting healthy habits could be the ultimate secret to a longer life.

The preliminary results of the study were presented at the American Heart Association’s Epidemiology, Prevention, Lifestyle & Cardiometabolic Health Scientific Sessions 2023, held in Boston, on February 28-March 3, 2023. The meeting also discussed the latest science about population-based health and wellness and its implications for lifestyle and cardiometabolic health.

I have been talking about these healthy habits for the past 20 years and often write about them. The scientific evidence continues to pile up. It is never late to adopt a way of life that leads to a longer health span and longevity.

Have a great weekend!

Dr. O.

Reference:

Life’s Essential 8 And Life Expectancy Free of Cardiovascular Disease, Diabetes, Cancer, And Dementia in Adults (Abstract 524)

Life’s Essential 8 And Life Expectancy Among Adults in the United States (Abstract 473)

Xueqin Gao & Xinrui Ma & Ping Lin & Yini Wang & Zhenjuan Zhao & Rui Zhang & Bo Yu & Yanhua Hao, 2023. "Predictive Value of Cardiovascular Health Score for Health Outcomes in Patients with PCI: Comparison between Life’s Simple 7 and Life’s Essential 8," IJERPH, MDPI, vol. 20(4), pages 1-11, February.

02/28/2023

3k run 2k walk

02/26/2023

Dear Friend,

The human body undergoes a remarkable and miraculous transformation from birth to old age, revealing external and internal changes. Although the visible signs of aging include wrinkling and sagging of the skin, internal changes such as slowed metabolism and decreased muscle mass and bone density are also indicators of aging.

Despite aging being a natural process, recent advancements in medicine and technology have enabled humans to extend their healthy lifespan. Diet is a strategy that can optimize health and promote longevity. Studies show that a healthy diet can improve well-being, prevent chronic conditions, and foster longevity. While exercise is also important, focusing on diet first is essential.

The lead author of a review published in Cell, Valter D Longo, described an everyday longevity diet that can extend lifespan and health span with minimal side effects (PROLON). This diet is primarily plant-based with carbs and protein intake. Dr. Longo's observations are backed by research, from animal models to population-based studies.

Foods that contain complex carbohydrates have long chains of sugar molecules. Examples of complex carbohydrates include whole grains like brown rice, oats, quinoa, and barley; vegetables such as sweet potatoes, green beans, carrots, broccoli, and asparagus; legumes like lentils, peas, and beans; and fruits, such as apples, oranges, kiwi, and berries.

A systematic review published in the British Medical Journal examined 32 prospective studies investigating the association between the intake of plant and animal proteins and the risk of cancer, cardiovascular mortality, and all-cause mortality. Pooled analysis of the results of the 32 studies revealed a significant association between the intake of plant protein and a lower risk of cardiovascular disease mortality and all-cause mortality.

Another study published by JAMA Internal Medicine in 2020 also showed similar results. The study followed 179,068 women and 237,036 men enrolled in the US National Institutes of Health- AARP Diet and Health Study from 1995 to 2011. The findings showed that a greater intake of plant proteins was associated with reduced overall mortality for both men and women. Shifting just 3% of the energy from animal to plant protein was associated with a 10% decrease in all-cause mortality or death from any cause in all participants.

The study concluded that substituting plant protein for red meat and eggs reduced the risk of death to 21% in women and 24% in men. These studies indicate that a plant-based protein diet promotes longevity while consuming processed and red meat may shorten life.

Dr. Longo's review found that besides diet, intermittent fasting promotes a longer lifespan and improves healthspan. Both periodic fasting, lasting from two to seven days and repeated every month or less, and intermittent fasting, lasting from twelve to forty-eight hours and repeated every one to seven days, can potentially prevent and treat diseases and promote longevity.

To achieve a diet that promotes longevity, researchers have analyzed studies from animal to clinical trials and found that the ideal diet should limit white meat, avoid processed and red meat, consume complex carbohydrates, and limit refined carbohydrates and sugar. They recommend that 30% of calories should come from vegetable fats like olive oil and nuts oil and suggest following a vegetarian or a pescatarian and legume diet that is rich in plant-based protein. Another recommendation was to practice intermittent fasting of at least 1-7 days with a 12-hour interval between food intake and prolonged fasting at least once a month. Maintaining a body mass index (BMI) under 25, ideal lean body mass, and age-specific body fat levels are also necessary for increasing longevity.

High consumption of complex carbohydrates among older adults without obesity or insulin resistance provides needed energy without activating glucose signaling pathways. Periodic fasting in adults between 18 to 70 years old could reverse insulin resistance caused by a high-calorie diet, reduce total cholesterol, mitigate inflammation, and regulate blood pressure. Another study found that changing from a typical western diet rich in processed and red meats to a plant-based diet rich in nuts, whole grains, and legumes is linked to an eight-year longer life expectancy if followed or started at age 60.

Good nutrition is critical for overall health and wellness. A healthy lifespan and longevity are achievable by eating the right kinds of food and tailoring the diet to meet individual needs. A one-size-fits-all approach may not be sustainable and may not lead to longevity. Finally, I often prescribe the PROLON diet.

Enjoy your weekend,

Dr. O.

Reference:

Valter D. Longo, Rozalyn M. Anderson. Nutrition, longevity and disease: From molecular mechanisms to interventions. Cell. REVIEW| VOLUME 185, ISSUE 9, P1455-1470, APRIL 28, 2022. DOI:https://doi.org/10.1016/j.cell.2022.04.002

Sina Naghshi, masters student of nutrition, Omid Sadeghi, , Walter C Willett, Ahmad Esmaillzadeh. Dietary intake of total, animal, and plant proteins and risk of all cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of prospective cohort studies
BMJ 2020; 370 doi: https://doi.org/10.1136/bmj.m2412 (Published 22 July 2020)

Huang J, Liao LM, Weinstein SJ, Sinha R, Graubard BI, Albanes D. Association Between Plant and Animal Protein Intake and Overall and Cause-Specific Mortality. JAMA Intern Med. 2020 Sep 1;180(9):1173-1184. doi: 10.1001/jamainternmed.2020.2790. PMID: 32658243; PMCID: PMC7358979.

Fadnes LT, Økland JM, Haaland ØA, Johansson KA (2022). Estimating impact of food choices on life expectancy: A modeling study. PLOS Medicine 19(3): e1003962. https://doi.org/10.1371/journal.pmed.1003962

02/22/2023

Moms 80!

02/18/2023

Aloha Friends,

Workouts Can Increase Testosterone Levels

Testosterone, a steroid s*x hormone produced by the testicles in men, but by the ovaries and adrenal glands in women, helps to build muscle (among other essential functions). Testosterone plays a crucial role in various bodily functions, including bone density, hair growth, s***m production, and libido.

Testosterone levels fluctuate throughout the day. Men have two peaks: one in the morning and one in the afternoon. Testosterone levels in women also fluctuate, but levels in women are much lower than in men. They also vary during the menstrual cycle. In premenopausal women, testosterone levels are highest around 8:00 AM and gradually decline throughout the day. It increases around ovulation and decreases during menstruation.

Regular exercise benefits cardiovascular health, mental well-being, and overall physical fitness. However, have you ever wondered how working out affects your testosterone levels? The impact of exercise on testosterone secretion depends on the type, duration, and intensity.

After a workout, testosterone levels may increase for about an hour before returning to normal. Exercise can boost testosterone levels in women, but the effect is generally much less than in men. Women have considerably lower levels of testosterone than men. Also, regular exercise is recommended for preserving a healthy weight and overall health, as obesity can lead to low testosterone and other health problems.

Research indicates that people with elevated body fat percentages and higher body weights are more likely to have low testosterone and its symptoms. Keeping your endurance, lean muscle, and low body fat will help you stay healthy and prevent low testosterone associated with obesity [1].

According to research, strength training and high-intensity interval training (HIIT) can increase testosterone levels [2, 3, 4, 5]. The largest testosterone response happens when resistance training begins with large muscle groups, such as the chest and glutes, then progresses to small muscle groups, such as the triceps and shoulders.

Scientific evidence indicates that regular exercise helps to maintain a healthy weight, improves cardiovascular health, and affects testosterone levels [6, 7, 8]. Go out, be active, and enjoy this long weekend.

Dr. O.

Reference:

[1] Fui MN, Dupuis P, Grossmann M. Lowered testosterone in male obesity: mechanisms, morbidity and management. Asian J Androl. 2014 Mar-Apr;16(2):223-31. doi: 10.4103/1008-682X.122365. PMID: 24407187; PMCID: PMC3955331.

[2] Sheikholeslami-Vatani D, Ahmadi S, Salavati R. Comparison of the Effects of Resistance Exercise Orders on Number of Repetitions, Serum IGF-1, Testosterone and Cortisol Levels in Normal-Weight and Obese Men. Asian J Sports Med. 2016 Mar 1;7(1):e30503. doi: 10.5812/asjsm.30503. PMID: 27217934; PMCID: PMC4870831.

[3] Herbert P, Hayes LD, Sculthorpe NF, Grace FM. HIIT produces increases in muscle power and free testosterone in male masters athletes. Endocr Connect. 2017 Oct;6(7):430-436. doi: 10.1530/EC-17-0159. PMID: 28794164; PMCID: PMC5551442.

[4] Riachy R, McKinney K, Tuvdendorj DR. Various Factors May Modulate the Effect of Exercise on Testosterone Levels in Men. J Funct Morphol Kinesiol. 2020 Nov 7;5(4):81. doi: 10.3390/jfmk5040081. PMID: 33467296; PMCID: PMC7739287.

[5] Hackney, A. C., et al. "Testosterone responses to intensive interval versus steady-state endurance exercise." Journal of Endocrinological Investigation 37, no. 10 (2014): 947-955.

[6] A. Poobalan, A. Aucott, E. Precious, et al. "Weight loss interventions in young people (18 to 25 year olds): a systematic review." Obesity Reviews 11, no. 8 (2010): 580-92.

[7] A. Cornelissen, V. A., and N. A. Smart. "Exercise training for blood pressure: a systematic review and meta-analysis." Journal of the American Heart Association 2, no. 1 (2013): e004473.

[8] A. Hayes, L. D., and P. J. Herbert. "Effect of endurance training on plasma testosterone level in sedentary males." Medicine and Science in Sports and Exercise 12, no. 1 (1980): 19-23.

02/12/2023

Feijoada light. Protein, fat, good carbs, minerals, and antioxidants.

02/11/2023

Telomeres, mitochondria, and inflammation: three hallmarks of aging work together to prevent cancer

Aloha Friends,

I often talk about issues such as health- and life span, and quality of life. I repeatedly stress the importance of the telomeres, mitochondria, and inflammation.

A recent discovery by Salk Institute scientists could lead to new methods of preventing and treating cancer. The scientists found that when the end caps of chromosomes, called telomeres, become short, they communicate with the cell's powerhouses, mitochondria, and initiate an inflammatory response that destroys cells (autophagy) that could potentially turn cancerous or senescent cells otherwise. This interaction between telomeres, mitochondria, and inflammation, which are hallmarks of aging, highlights the importance of studying the relationships between these factors to understand aging and potentially increase human health and life span. The scientists plan to examine the molecular basis of these pathways and explore their potential for preventing or treating cancer. The findings were published in Nature on February 8, 2023.

When telomeres shorten to a point where they can no longer protect chromosomes from damage (the crisis process), cells die (autophagy). This beneficial natural process removes cells with short telomeres and unstable DNA. Autophagy is a powerful barrier against cancer formation and aging.

The crisis process, in short telomeres cells, leads to cell death, but if the cells with short telomeres do not die, they become abnormal, with extra chromosomes or missing ones. This non-cell death contributes to aging (senescent cells) and cancer.

Hyperbaric oxygen treatment increases the telomere and benefits the mitochondria. A balanced diet and moderate exercise contribute to healthy mitochondria and less inflammation.

Have a great weekend!

Dr. O.

Reference:
Nassour, J., Aguiar, L.G., Correia, A. et al. Telomere-to-mitochondria signalling by ZBP1 mediates replicative crisis. Nature (2023). https://doi.org/10.1038/s41586-023-05710-8

Hachmo Y, Hadanny A, Abu Hamed R, Daniel-Kotovsky M, Catalogna M, Fishlev G, Lang E, P***k N, Doenyas K, Friedman M, Zemel Y, Bechor Y, Efrati S. Hyperbaric oxygen therapy increases telomere length and decreases immunosenescence in isolated blood cells: a prospective trial. Aging (Albany NY). 2020 Nov 18;12(22):22445-22456. doi: 10.18632/aging.202188. Epub 2020 Nov 18. PMID: 33206062; PMCID: PMC7746357.

Schottlender N, Gottfried I, Ashery U. Hyperbaric Oxygen Treatment: Effects on Mitochondrial Function and Oxidative Stress. Biomolecules. 2021 Dec 3;11(12):1827. doi: 10.3390/biom11121827. PMID: 34944468; PMCID: PMC8699286.



THE BLUE DOTS ARE THE TELOMERES!

02/08/2023

02/06/2023

At Lam clinic we help everyone to achieve and keep an optimal carotenoid score

02/04/2023

Aloha Friends,

A study of half a million medical records has indicated that severe viral infections like encephalitis and pneumonia increase the risk of neurodegenerative diseases like Parkinson's and Alzheimer's.

Researchers found 22 connections between viral infections and neurodegenerative conditions in this study. People who had inflammation in the brain caused by virus infections were 31 times more likely to develop Alzheimer's disease. (For every 406 viral encephalitis cases, 24 developed Alzheimer's disease).

Those who were hospitalized with pneumonia after catching the flu seemed to be more susceptible to Alzheimer's disease, dementia, Parkinson's disease, and amyotrophic lateral sclerosis (ALS). Intestinal viral infections and meningitis, as well as shingles, were also implicated in the development of several neurodegenerative diseases.

When not properly treated, the impact of viral infections on the brain persisted for up to 15 years in some cases. And there were no instances where exposure to viruses was protective or beneficial.

Around 80 percent of the viruses implicated in brain diseases were considered neurotrophic, which means they could cross the blood-brain barrier.

Last year, a study of more than 10 million people linked the Epstein-Barr virus with a 32-fold increased risk of multiple sclerosis. The study results (along with other research) support the belief that viral infections and related inflammation in the nervous system may be common risk factors for neurodegenerative disorders.

That is the main reason I treat a plethora of virus infections. If you get sick and think it is the "flu," get checked as soon as possible. Effectively treating a viral infection may prevent neurodegenerative diseases that will profoundly impact the quality of life, health, and life span.

Have a great weekend,

Dr. O.

Reference:

Levine KS, Leonard HL, Blauwendraat C, Iwaki H, Johnson N, Bandres-Ciga S, Ferrucci L, Faghri F, Singleton AB, Nalls MA. Virus exposure and neurodegenerative disease risk across national biobanks. Neuron. 2023 Jan 11:S0896-6273(22)01147-3. doi: 10.1016/j.neuron.2022.12.029. Epub ahead of print. PMID: 36669485.

Bjornevik K, Cortese M, Healy BC, Kuhle J, Mina MJ, Leng Y, Elledge SJ, Niebuhr DW, Scher AI, Munger KL, Ascherio A. Longitudinal analysis reveals high prevalence of Epstein-Barr virus associated with multiple sclerosis. Science. 2022 Jan 21;375(6578):296-301. doi: 10.1126/science.abj8222. Epub 2022 Jan 13. PMID: 35025605.

01/31/2023

Dinner. Mixed veggies, tofu, mushrooms, and curry.

01/28/2023

How to live longer? A handful of walnuts daily.

Aloha Friends,

How long we live comes down to several factors. While some are out of our control, there are things we can do to make healthier lifestyle choices that impact longevity. One such choice is DIET.

As part of the ongoing Coronary Artery Risk Development in Young Adults study (CARDIA), scientists reviewed 20 years of diet history and 30 years of physical and clinical measurements of more than 3,300 people.

They found participants who ate walnuts early on in life showed a greater likelihood for being more physically active, having a higher quality diet, and displaying a lower heart disease risk profile as they aged.

A recent study published in Nutrition, Metabolism, and Cardiovascular Diseases, showed that this lower heart risk profile could be due to the unique combination of nutrients found in walnuts and their effect on human health.

Using data from the CARDIA study, the researchers compared information on 3,000 people who were categorized as either (1) walnut consumers, (2) other nut consumers, or (3) no nut consumers. The average intake of walnuts during the study was about 21 grams a day (0.74 oz), and the consumption of nuts among other nut consumers was 42.5g (1.5 oz) daily.

Researchers found that walnut eaters compared to the other groups had:

Higher self-reported physical activity scores
Better heart disease risk profile
Less weight gain over the study period
Significantly lower fasting blood glucose levels.

Walnut eaters also had:

Lower body mass index
Lower waist circumference
Lower blood pressure
Lower blood triglyceride levels.

These above are all factors that reduce your risk of heart disease (a leading cause of death globally).

Walnuts possess significant amounts of the plant-based essential omega-3 alpha-linolenic acid, which research shows plays a role in heart health, brain health, and healthy aging. They contain 4.4g of protein and 1.4g of fiber per 30g of walnuts (a little over 1oz and about 15 halves, or 1/4 cup). In addition, they are filled with vitamin E, calcium, magnesium, vitamin B6, folate, biotin, phosphorous, potassium, thiamin, zinc, pantothenic acid and iron.

From now on, do include walnuts in your diet, but only certified organic. In our portal there are lots of recipes that include walnuts.

Have a great weekend!

Dr. O.

Refernce:

Steffen LM, Yi SY, Duprez D, Zhou X, Shikany JM, Jacobs DR Jr. Walnut consumption and cardiac phenotypes: The Coronary Artery Risk Development in Young Adults (CARDIA) study. Nutr Metab Cardiovasc Dis. 2021 Jan 4;31(1):95-101. doi: 10.1016/j.numecd.2020.09.001. Epub 2020 Sep 5. PMID: 33097410; PMCID: PMC8574984.

So-Yun Yi, Lyn M. Steffen, Xia Zhou, James M. Shikany, David R. Jacobs,
Association of nut consumption with CVD risk factors in young to middle-aged adults: The Coronary Artery Risk Development in Young Adults (CARDIA) study, Nutrition, Metabolism and Cardiovascular Diseases, Volume 32, Issue 10

01/24/2023

Hyperbaric oxygen treatment. Detoxing the weekend.

01/21/2023

Can fasting help you live longer?
What does the scientific evidence say?

More than a century of research has shown that calorie restriction (20 to 40 %) extends the lives of animals, including worms, flies, mice, rats, and monkeys, as long as they get the nutrients they need. No other antiaging intervention comes close. These studies also demonstrate that extremely low-calorie diets significantly reduce the incidence of age-related diseases, especially cancer.

In 2022, scientists at the University of Texas Southwestern Medical Center reported the results of an elaborate four-year experiment tracking hundreds of mice over their whole lives. Calorie restriction alone increased the lifespan of the animals by 10 percent. Coupled with limiting chow time to two hours at night, and peak activity time for mice, the diet extended their lifespan by 35 percent. That would translate into about 25 years, on average, for humans.

A 2019 study followed 2,001 heart patients and found those who routinely fasted were much more likely to be alive four years after a common procedure, cardiac catheterization, compared with patients who never fasted, did it briefly or stopped many years earlier.

A review of clinical trials of intermittent fasting concluded that there is enough evidence of the health benefits of fasting. Of course, what we eat matters, too.

A study published in 2022 estimated that a 20-year-old who cuts out hamburgers, hot dogs, white bread, and other staples of the Western diet, and makes a habit of eating beans, lentils, whole grains, nuts, fruits, and vegetables could increase their life expectancy by up to 13 years. And as with exercise, it’s never too late to start and reap the benefits.

A 60-year-old could gain more than eight years, and an 80-year-old could add more than three years, the study concluded.

There doesn’t seem to be a downside to following a 12- to 16-hour food-free interval nightly. In 2022, Panda and his colleagues published a study of 137 San Diego firefighters, half of whom agreed to eat only within a 10-hour daily window for 12 weeks. Overall, the fasting group showed improvements in cholesterol, mental health, alcohol-use reduction, blood pressure, and blood sugar.

In my practice, I prescribe a fasting-mimicking diet (FMD). It works by activating blood stem cells, which strengthen the body’s ability to produce infection-fighting white blood cells. The regimen also promotes a cellular cleansing process called autophagy: Cells devour their own damaged parts, which are replaced by functional components. Clinical trials have found that FMD switches the body from a sugar-burning mode to a fat-burning mode by reprogramming metabolism, which the modern Western diet has thrown out of whack.

No antiaging intervention has had stronger, more consistent effects than calorie restriction. In one study, researchers slashed the daily calorie intake of rhesus monkeys by 30 percent for their entire adult lives, without skimping on nutrients. Those animals not only lived longer than monkeys fed standard fare, but they also were less likely to develop diabetes, heart disease, cancer, and brain shrinkage that often comes with old age.

Ask me about a fast-mimicking diet (FMD), which includes both intermittent fasting and calorie restriction. FMD is the simplest and most effective anti-aging therapy, based on solid scientific evidence. Have a great weekend!

Dr. O.

Reference:

Caprara, Greta. ‘Diet and Longevity: The Effects of Traditional Eating Habits on Human Lifespan Extension’. 1 Jan. 2018: 261 – 294.

Acosta-Rodríguez V, Rijo-Ferreira F, Izumo M, Xu P, Wight-Carter M, Green CB, Takahashi JS. Circadian alignment of early onset caloric restriction promotes longevity in male C57BL/6J mice. Science. 2022 Jun 10;376(6598):1192-1202. DOI: 10.1126/science.abk0297. Epub 2022 May 5. PMID: 35511946; PMCID: PMC9262309.

Abstract 11123: Intermittent Fasting Lifestyle and Human Longevity in Cardiac Catheterization Populations. Benjamin D Horne, Ciera Bartholomew, Jeffrey L Anderson, Heidi T May, Kirk U Knowlton, Tami L Bair, Viet T LE, Bruce W Bailey and Joseph B Muhlestein 11 Nov 2019. Circulation. 2019;140:A11123

Effects of Intermittent Fasting on Health, Aging, and Disease. Rafael de Cabo, Ph.D., Mark P. Mattson, Ph.D. December 26, 2019 N Engl J Med 2019; 381:2541-2551 DOI: 10.1056/NEJMra1905136

Estimating impact of food choices on life expectancy: A modeling study. Lars T. Fadnes, Jan-Magnus Økland Øystein A. Haaland, Kjell Arne Johansson. February 8, 2022. https://doi.org/10.1371/journal.pmed.1003889

Pifferi, F., Terrien, J., Marchal, J. et al. Caloric restriction increases lifespan but affects brain integrity in grey mouse lemur primates. Commun Biol 1, 30 (2018). https://doi.org/10.1038/s42003-018-0024-8

01/21/2023

Board-certified in Anti-aging Medicine

01/19/2023

MEMBERSHIP PLANS 2023 - Call (808) 536-6333

01/14/2023

Aloha Friends,

It is seafood weekend. Eat antioxidants and live longer! Research highlights that longevity is determined by many factors, but none are more important than lifestyle and genetics. The good news is that there is a particular antioxidant that impacts both lifestyle (diet) and genetics (genes).

Astaxanthin is a red pigment that belongs to the carotenoid family (β-caroten. It is found in seafood such as shrimp, crabs, and fish (salmon & sea bream). Recent studies show that astaxanthin has antioxidant activity up to 100 times more potent than that of vitamin E. Benefits for human health numerous.

Natural sources of astaxanthin are best for delivering health benefits. One of this antioxidant's many advantages is the prevention and treatment of chronic health conditions. Also, many studies have suggested it has a role in life extension. A recent study published in the journal Functional Food in Health and Disease assessed the benefits of astaxanthin from three different sources.

It looked at a natural form of the antioxidant, a micro-algae, a synthetic version, and a genetically-modified version. The study found that the natural form demonstrated 14 to 90 times greater antioxidant activity than the other two forms.

Wild-caught salmon is a good dietary source of astaxanthin. To get 3.6 mg of astaxanthin, one needs eat 165 grams of salmon per day. However to reach the daily therapeutic dose of 12 mg, one needs 550 grams of salmon (1.21 pounds).

In a recent study, researchers at the University of Hawaii demonstrated that astaxanthin activated the FOXO3 gene in mice. According to the findings, the animals fed the higher amount of astaxanthin had a significant increase in the activation of the FOXO3 gene in their heart tissue.

The forkhead box O3 gene (FOXO3) is involved in inflammation, metabolism, oxidative stress, inflammation, and DNA protection, among other roles. The FOXO3 response to environmental stimuli is likely a critical factor in mitigating aging and age-related diseases, including cardiovascular diseases, type II diabetes, various cancers, and neurodegenerative diseases.

Be aware that there are synthetic forms of astaxanthin produced from petrochemicals and a genetically-modified compound available in some supplement products in the marketplace. The recommended source of astaxanthin for supplements is the single-cell alga Haematococcus pluvialis.

Eat high-quality and clean seafood to get enough astaxanthin. Enjoy your weekend and be healthy!

Dr. O.

Reference:

Capelli B., Talbott S., Ding L. Astaxanthin Sources: Suitability for Human Health and Nutrition.Functional Foods in Health and Disease2019; 9(6):430-445.DOI:https://doi.org/10.31989/ffhd.v9i6.584

Sorrenti V, Davinelli S, Scapagnini G, Willcox BJ, Allsopp RC, Willcox DC. Astaxanthin as a Putative Geroprotector: Molecular Basis and Focus on Brain Aging. Marine Drugs. 2020; 18(7):351. https://doi.org/10.3390/md18070351