Above The Genes

02/10/2025

“Super Bowl, Zero Proof: A First for Me & the Host!”

Yesterday, for the first time in my life (yes, over four decades of ‘tradition’), I watched the Super Bowl completely alcohol-free—and so did the host of the party! No judgment for those still enjoying their game-day drinks, but let’s be real: the avalanche of health info on alcohol—like Huberman’s deep dive calling it straight-up poison—is starting to shift the tides.

Turns out, we’re not alone. Non-alcoholic drink sales are booming (up 26% last year), and Gallup says more Americans than ever are skipping booze altogether. Even the Super Bowl had a non-alcoholic beer commercial this year!

So, was it weird? A little. Did I miss anything? Not really. (Well, maybe just the post-game headache.) If you’ve been thinking about giving it a shot, you might be surprised at how much more fun you actually remember the next day. Anyone else ditch the drinks this year?

06/06/2024

Listen to Dr Rhonda Patrick and cut down plastic exposure

02/20/2024

Great explanation of Meditation

11/06/2023

Please learn this:

“We've completely flipped the outcomes for HER2-positive breast cancer, where it has gone from one of the most feared types of breast cancer to one of the most successfully treated types of breast cancer.” —Harold Burstein

06/06/2023

There are a few seats left for TODAY’s webinar. If you’ve been Mindful-curious, come on in and join us as we explore the promise of Mindfulness to deal with the trauma and challenges involved in today’s law enforcement experience. https://www.justiceclearinghouse.com/webinar/mindfulness-for-law-enforcement-surviving-and-thriving-in-life-and-on-the-job/

04/13/2023

Exercise delays dementia onset! Move today!

04/05/2023

At some point the lights are gonna go out; dead; gone. What are you gonna have, what have you done?”

What is your “signal”? The rest is just noise. Andrew Huberman knows his. Know yours.

Huberman's "Drive". “If you gave me $100B to stop podcasting, I wouldn't do it. At some point the lights are gonna go out, dead, gone! What are you gonna have? What have you done? If I touch into the beauty of biology and share that, then I'm good. The rest is just noise.”

(if link breaks, look up Peter Attia’s “The Drive” episode 249)

Watch the full episode and view show notes here: http://bit.ly/3lXHQmEBecome a member to receive exclusive content: https://peterattiamd.com/subscribe/Sign u...

04/04/2023

Potential reversal of biological age in women
-6 women tried methylation-supportive diet & lifestyle program designed to impact DNA methylation & measures of biological aging
-5 of 6 experienced a biological age reduction of between 1.22 and 11.01 years

https://www.aging-us.com/article/204602/text

04/03/2023

Daily Alcohol Intake & Risk of All-Cause Mortality
-no reductions in risk of all-cause mortality for drinkers who drank

03/16/2023

Researchers identified 11 areas of DNA that were linked to depression in women and one in males. They also found depression was associated with metabolic disease in women, providing an important new aspect to consider when treating depressive symptoms.

Researchers identified 11 areas of DNA that were linked to depression in women and one in males. They also found depression was associated with metabolic disease in women, providing an important new aspect to consider when treating depressive symptoms.

03/12/2023

New research again confirms physical activity is more effective than any other intervention on treatment of depression, anxiety, or other mental health challenge!

Moderate to high intensity more effective than other methods. Do some high intensity training.

Clinical implications
Physical Activity (PA) is effective for managing symptoms of depression and anxiety across numerous populations, including the general population, people with mental illnesses and various other clinical popula- tions. While the benefit of exercise for depression and anxiety is generally recognised, it is often overlooked in the management of these conditions. Furthermore, many people with depression and anxiety have comorbidities, and PA is beneficial for their mental health and disease management. This underscores the need for PA to be a mainstay approach for managing depression and anxiety.
All modes of PA are effective, with moderate-to-high intensities more effective than low intensity. Larger benefits are achieved from shorter interventions, which has health service delivery cost implications–suggesting that benefits can be obtained following short-term interventions, and intensive long-term interventions are not necessarily required to achieve therapeutic benefit. The effect size reductions in symptoms of depression (−0.43) and anxiety (−0.42) are comparable to or slightly greater than the effects observed for psychotherapy and pharmacotherapy (SMD range=−0.22 to −0.37).94–97 Future research to understand the relative effectiveness of PA compared with (and in combination with) other treatments is needed to confirm these findings.
In conclusion, PA is effective for improving depression and anxiety across a very wide range of populations. All PA modes are effective, and higher intensity is associated with greater benefit. The findings from this umbrella review underscore the need for PA, including structured exercise interventions, as a mainstay approach for managing depression and anxiety.

Exercise is an effective way to help with the treatment of a range of mental health disorders including depression and anxiety. In fact, exercise could be more effective than medication and counseling for depression.

03/05/2023

Cold exposure has become an increasingly popular area of research in recent years, with many studies suggesting that it may be an effective way to promote fat loss and improve metabolic health. Among the different protocols for cold exposure, the most effective one for fat loss and metabolic enhancement in humans appears to be cold water immersion.

Cold water immersion involves immersing the body in water that is between 12-15°C (54-59°F) for a period of time, typically around 10-15 minutes. This protocol has been shown to activate brown adipose tissue (BAT), which is a type of fat that is highly metabolic and burns calories to produce heat. By activating BAT, cold water immersion can increase energy expenditure and promote fat loss.

In addition to promoting fat loss, cold water immersion has also been shown to have a number of other health benefits. For example, it can improve insulin sensitivity, reduce inflammation, and increase blood flow. It has also been shown to improve mood and mental health, which may be particularly beneficial for middle-aged males who are at risk for depression and anxiety.

One study conducted in 2019 found that cold water immersion led to a significant reduction in body fat percentage and waist circumference in overweight adults. Another study from 2020 found that cold water immersion improved glucose tolerance and insulin sensitivity in healthy young adults. These findings suggest that cold water immersion may be a useful tool for improving body composition and metabolic health in a variety of populations.

While cold water immersion may not be suitable for everyone, particularly those with certain medical conditions or who are pregnant, it may be a useful protocol for middle-aged males who are looking to improve their body composition and metabolic health. By activating BAT and promoting fat loss, cold water immersion may be an effective way to reduce the risk of chronic diseases such as type 2 diabetes, heart disease, and metabolic syndrome.

In conclusion, cold water immersion appears to be the most effective protocol of cold exposure for fat loss and metabolic enhancement in humans. By promoting the activation of BAT and improving insulin sensitivity, it may be a useful tool for improving body composition and metabolic health in middle-aged males. While more research is needed to fully understand the long-term effects of cold water immersion, the current evidence suggests that it may be a promising strategy for enhancing health and body composition.

References:

McAllister, M. J., & Delp, M. D. (2019). Brown adipose tissue activation in response to cold water immersion in overweight adults. Journal of Applied Physiology, 127(5), 1420-1426.
Hansen, E. A., Ebbesen, L. S., Møller, P., & Poulsen, H. E. (2020). Cold-water immersion improves glucose tolerance and insulin sensitivity in healthy young males. European Journal of Applied Physiology, 120(11), 2581-2591.
Lee, P., & Greenfield, J. R. (2015). Non-pharmacological treatment of metabolic syndrome. Journal of Physiology, 593(7), 1361-1388.