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LMU 28 – Unlocking the Power of Brown Fat: How Exercise Boosts Your Metabolism

Exercise Releases Irisin Messenger, Converting White Fat into Brown Fat

LMU 28 – Unlocking the Power of Brown Fat: How Exercise Boosts Your Metabolism

Source: American Journal of Physiology: Endocrinology and Metabolism, August, 2016

Lifestyle Medicine Update (Oct 23, 2016)

Introduction

Your body is a remarkable system that can work in harmony with you if you provide it with the right conditions. One such fascinating example comes from a study published in the American Journal of Physiology: Endocrinology and Metabolism in August 2016. Researchers have discovered a chemical messenger called “irisin,” released from muscle cells during exercise. Irisin travels to fat tissues and triggers the transformation of white fat cells into brown fat cells. This conversion has a significant impact on your metabolism and weight management.

The Brown Fat Advantage

Brown fat cells have a unique property; they burn calories even when the body is at rest. The presence of more brown fat leads to increased calorie expenditure, as the excess calories burned are released as heat into the environment, a process known as thermogenesis. This phenomenon speeds up your metabolism and helps you achieve and maintain your ideal weight more easily compared to having more white fat cells, which are primarily involved in storing fat.

Exercise and Brown Fat Activation

One of the most effective ways to increase brown fat in your body is through regular exercise. While charts may display the number of calories burned during a 30-minute aerobic exercise session, they often overlook the crucial “afterburn effect.” Exercise induces the release of irisin, which leads to the activation of brown fat, accelerating your resting metabolism. This means your body continues to burn calories throughout the day, even when you’re at rest, and even during sleep.

The Multi-Faceted Benefits of Exercise

Exercise provides numerous benefits for your metabolism and weight management. Not only does it increase brown fat, but it also reduces the conversion of carbohydrate calories into fat, leading to a decrease in fat tissue. Additionally, exercise increases lean mass, further enhancing your resting metabolism and calorie expenditure during both rest and activity.

The Impact of Irisin on Diabetes

The release of irisin during exercise has an added benefit for diabetes management. Irisin stimulates the pancreas to secrete more insulin after meals, helping to lower blood sugar levels. This effect is beneficial in combating diabetes, prediabetes, and preventing the onset of type 2 diabetes.

Looking Beyond Calorie Burning Charts

Calorie burning charts may be discouraging, considering the relatively modest number of calories burned during exercise compared to the total calories in a pound of fat (3,500 calories). However, understanding the long-term effects of exercise, including brown fat activation and increased resting metabolism, paints a more encouraging picture.

Conclusion

The discovery of irisin and its role in transforming white fat into brown fat highlights the remarkable synergy between your body and healthy lifestyle choices. Regular aerobic exercise not only burns calories during the workout but also triggers the activation of brown fat, leading to sustained calorie burning even at rest. Embrace exercise as a tool to increase brown fat and boost your metabolism, helping you achieve your ideal weight and support overall health.

References:

  1. Zhang, Y., Xie, C., Wang, H., Foss, R.M., Clare, M. et al. Irisin exerts dual effects on browning and adipogenesis of human white adipocytes, American Journal of Physiology: Endocrinology and Metabolism, 2016. 311;2.
    http://ajpendo.physiology.org/content/311/2/E530
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3339822
Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 27 – Preventing Heart Attacks and Vascular Disease: The Power of Diet and Lifestyle

Preventing Heart Attacks: Interview with a Leading Cardiologist

LMU 27 – Preventing Heart Attacks and Vascular Disease: The Power of Diet and Lifestyle

Source: Medscape, Oct. 5, 2016 (Big Fat Fix Challenges Mediterranean Diet)

Lifestyle Medicine Update (Oct 16, 2016)

Introduction

Heart attacks, strokes, and vascular diseases are still the leading causes of death and reduced quality of life in modern society. Dr. Aseem Malhotra, a renowned cardiologist from the UK, sheds light on the potential of dietary changes to rapidly reduce the risk of cardiovascular disease. While acknowledging the importance of cholesterol-lowering statin drugs, Dr. Malhotra emphasizes that dietary modifications are often overlooked and could be more effective in preventing future heart attacks and related vascular events.

The Original Mediterranean Diet

Dr. Ancel Keys, a pioneer in the study of Diet and Heart Disease, conducted extensive research in Pioppi, Italy, a region known for its exceptional health and longevity with a documented low rate of heart disease and stroke. He found that high serum cholesterol was a significant risk factor for heart disease, as evident in the famous 7 Countries Study. The traditional Mediterranean diet, consumed by the people of Pioppi, seemed to offer protection against heart disease and degenerative diseases, including cancer.

Revisiting the Mediterranean Diet

Dr. Malhotra endorses the original Mediterranean diet, which includes a small serving of pasta as a meal starter, not as the main course. The bulk of the diet should consist of green vegetables, various cruciferous vegetables (broccoli, cauliflower, cabbage, etc.), tomatoes, and other non-starchy carbohydrates rich in protective nutrients. Additionally, nuts, beans, peas, extra virgin olive oil, and fatty fish are essential components of this heart-healthy diet. These foods not only help lower cholesterol but also effectively reduce blood vessel inflammation, a key factor in triggering heart attacks and ischemic strokes.

Combatting Inflammation

Reducing blood vessel inflammation is crucial, and the main approach involves limiting the intake of refined sugars and excessive starchy carbohydrates like bread, pasta, and potatoes. Dr. Malhotra highlights the alarming prevalence of pre-diabetes in about 40% of the U.S. population, attributed to overconsumption of refined and starchy carbohydrates and unhealthy fats, coupled with insufficient physical activity. Medications that control blood sugar may not necessarily reduce the risk of heart attack or stroke, emphasizing the significance of adopting an anti-inflammatory diet.

Embracing an Active Lifestyle

Physical activity plays a pivotal role in reducing inflammation and promoting heart health. The residents of Pioppi spend more time walking outside, benefiting from both increased physical activity and higher vitamin D levels due to sun exposure. Dr. Malhotra encourages individuals with sedentary jobs to take breaks every 45 minutes and engage in short walks throughout the day, even if they already exercise in a gym or at home. Minimizing sedentary behavior is crucial as sitting for extended periods has adverse health effects akin to smoking.

Managing Stress

Stress, though challenging to measure accurately, significantly affects health. Chronic stress, especially stemming from childhood trauma, can reduce life expectancy by up to 20 years compared to less-stressed individuals. Dr. Malhotra emphasizes the importance of managing stress through practices such as yoga, deep breathing, exercise, and meditation, which can lower the risk of heart disease and contribute to overall well-being.

The Essential Role of Lifestyle Changes

While drugs play a crucial role in treating heart disease, Dr. Malhotra underscores the significance of lifestyle changes. Recommending lifestyle modifications to heart disease patients can be more impactful in enhancing their long-term health outcomes.

Conclusion

Dr. Aseem Malhotra’s insights emphasize the immense potential of dietary and lifestyle changes in preventing heart attacks, stroke, and vascular diseases. The original Mediterranean diet, rich in vegetables, fruits, nuts, and healthy fats, has proven protective effects against cardiovascular diseases. Reducing inflammation by avoiding excessive refined sugars and starchy carbohydrates is essential for heart health. An active lifestyle, combined with stress management techniques, further enhances heart health and longevity. Integrating these lifestyle changes alongside medical interventions can significantly improve heart health and overall well-being.

Reference:

Medscape. (2016, October 5). Interview with Dr. Aseem Malhotra: How Best to Prevent Heart Attacks, Stroke, and Vascular Disease. (http://www.medscape.com/viewarticle/869636)

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 26 – Omega-3 Fish Oil: A Potential Treatment for Concussion and Traumatic Brain Injury

Protease Inhibitors in Cancer Prevention

LMU 26 – Omega-3 Fish Oil: A Potential Treatment for Concussion and Traumatic Brain Injury

Source: Journal of the American College of Nutrition (2016)

Lifestyle Medicine Update (October 6, 2016)

Introduction

Concussion or Traumatic Brain Injury (TBI) has gained significant attention in recent years due to its potential long-term consequences, including chronic traumatic encephalopathy. This condition can lead to permanent degenerative changes in the brain, resulting in symptoms such as memory loss, social instability, erratic behavior, poor judgment, dementia, and other neurological problems. Additionally, cases of TBI have been associated with an increased risk of suicide. Medical researchers are actively exploring various treatments for concussion, but few promising leads have appeared. However, one notable discovery is the potential benefits of high-dose fish oil supplementation in aiding recovery from head injuries. Preliminary studies and remarkable individual cases have shown that fish oil may hold promise in supporting brain repair and mitigating the effects of traumatic brain injuries.

Understanding the Mechanism: How Fish Oil Helps with Brain Injuries

The omega-3 fats found in fish oil, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are known to have anti-inflammatory properties. In the context of traumatic brain injuries, these omega-3 fats can be converted into anti-inflammatory hormones called eicosanoids, which help reduce brain inflammation caused by the injury. Furthermore, EPA and DHA have shown the ability to repair the outer membrane of damaged brain cells, aiding in their restoration.

DHA shows unique properties that enhance brain cell protection and repair after traumatic brain injuries. It aids in the repair of damaged brain cells and facilitates synaptogenesis – the process by which brain cells reconnect with other healthy cells in the vicinity. This overall improvement in brain cell repair contributes to a more positive outcome after traumatic brain injuries.

Recommended Dosage for Concussion and TBI

The nonprofit charity Brain Health Education and Research Institute recommends a protocol for concussions and milder cases of TBI. Patients who can swallow on their own are recommended to take 5000 mg of concentrated fish oil in triglyceride form, supplying approximately 3000 mg of EPA and DHA, three times a day for at least a week. Afterward, the dosage can be tapered down to twice a day and eventually once a day. This tapering approach is believed to supply immediate benefits, including improved mood, calmness, headaches, and cognitive function, while the initial high doses function as a loading dose to overcome any omega-3 fat deficits.

Consulting Your Physician

If you have suffered a concussion or experience lingering symptoms from an earlier concussion, such as headaches, dizziness, imbalance, or memory loss, you may wish to discuss the potential benefits of high-dose fish oil supplementation with your physician. Sharing the research article by Lewis MD, titled “Concussions, traumatic brain injury, and the innovative use of omega-3s,” may aid your physician in making an informed decision based on your individual circumstances. High-dose fish oil supplementation could potentially serve as an added treatment option to support brain cell repair and reduce inflammation.

Conclusion

Concussion and Traumatic Brain Injury are serious health conditions that require effective treatment options. While medical researchers continue to explore various approaches, one promising lead is the use of high-dose fish oil supplementation. The omega-3 fats found in fish oil have been linked to anti-inflammatory properties, helping to reduce brain inflammation caused by traumatic brain injuries. Moreover, DHA, a specific component of fish oil, plays a crucial role in aiding brain cell repair and promoting synaptogenesis. The recommended protocol involves high doses of fish oil, which can be gradually tapered down after an initial loading phase. As always, it is essential to consult with your physician before beginning any new supplementation regimen.

Reference:

Lewis MD. Concussions, traumatic brain injury, and the innovative use of omega-3s. Journal of the American College of Nutrition. 2016. 35;5:469-475 (http://www.tandfonline.com/doi/full/10.1080/07315724.2016.1150796)

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 25 – The Power of Protease Inhibitors: A Potential Defence Against Cancer

Protease Inhibitors in Cancer Prevention

LMU 25 – The Power of Protease Inhibitors: A Potential Defence Against Cancer

Source: Journal Nutrition and Cancer 2012

Lifestyle Medicine Update (Sept 29, 2016)

Introduction

When it comes to cancer prevention, the role of nutrition cannot be underestimated. Among the many food-based nutrients that show significant anti-cancer properties, protease inhibitors stand out as an important group. Protease inhibitors can combat cancer by interfering with key proteins required for cancer cell division and invasion. Among the protease inhibitors, the Bowman-Birk protease inhibitor found in soybeans has been extensively researched and shown to have remarkable effects against several types of cancer cells without affecting normal healthy cells. Recent studies have also revealed that other legumes, such as chickpeas and kidney beans, contain protease inhibitors that could hold promise in inhibiting cancer development and growth.

The Power of Protease Inhibitors

Protease inhibitors are a class of compounds that have been found to block important steps in cancer development. Their mechanism of action involves preventing the synthesis of specific proteins that cancer cells require to divide and invade neighboring tissues and organs. Furthermore, protease inhibitors have proven the ability to destroy premalignant cells and block the initiation of the cancer process.

The Bowman-Birk protease inhibitor found in soybeans and soy products has been the subject of extensive research and has shown impressive results against human cancer cell lines and animal-based cancer models. Importantly, this inhibitor targets cancer cells and precancerous cells while sparing normal healthy cells, making it a promising candidate for cancer prevention.

Expanding the Scope: Protease Inhibitors in Other Legumes

The question arises as to whether protease inhibitors are unique to soybeans or if other legumes also contain appreciable amounts of these compounds with anticancer properties. A study published in the journal Nutrition and Cancer in 2012 shed light on this subject. The researchers found that protease inhibitors in chickpeas significantly inhibited the viability of specific breast and prostate cancer cells at reasonable concentrations. Additionally, protease inhibitors from kidney beans, soybeans, and mung beans were found to inhibit the growth of certain types of prostate cancer cells. These findings suggest that protease inhibitors from chickpeas, kidney beans, and mung beans may have similar anticancer properties to those found in soybean’s Bowman-Birk protease inhibitor.

The Role of Legumes in a Healthy Diet

Chickpeas, kidney beans, and other legumes are already known for their health benefits. They play a crucial role in regulating blood sugar, lowering cholesterol, supplying health-promoting fiber to the large bowel, and supplying added protein to the diet. Despite their benefits, legumes have become less prevalent in the modern Western diet, which is often rich in starchy foods like bread, pasta, rice, and potatoes.

One simple and effective dietary adjustment to enhance health on multiple levels is to replace some of these starchy foods with legumes, such as beans and peas. In countries where legumes are a main feature of the diet, there is evidence of reduced risk of certain types of breast, prostate, colon, and other cancers. Additionally, including more legumes in the daily diet can contribute to a decreased risk of heart disease, better management of diabetes and high blood sugar, and improved weight management.

Conclusion

The power of protease inhibitors as potential cancer fighters has emerged as a promising area of research. The Bowman-Birk protease inhibitor found in soybeans has already showed impressive results against several types of cancer cells. Furthermore, recent studies have shown that other legumes, like chickpeas and kidney beans, also contain protease inhibitors with potential anticancer properties. By including more legumes in our diet, we not only tap into the health-promoting benefits they offer but also take a proactive step towards reducing the risk of cancer and other chronic diseases.

References:

  1. Magee, P.J. et al. Chickpea (Cicer arietinum) and Other Plant-Derived Protease Inhibitor Concentrates Inhibit Breast and Prostate Cancer Cell Proliferation In Vitro., Nutr. and Cancer, 2012. Vol 64. No. 5, pp741-748 (http://www.tandfonline.com/doi/full/10.1080/01635581.2012.688914#tabModule)
Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 24 – The Health Benefits of Extra Virgin Olive Oil: Evidence from Recent Studies

Extra virgin olive oil for health promotion

LMU 24 – The Health Benefits of Extra Virgin Olive Oil: Evidence from Recent Studies

Source: Journal Nutrition & Diabetes 2015: Journal of the American Medical Association, 2015

Lifesyle Medicine Update (Sept 14, 2016)

Introduction

In recent years, extra virgin olive oil (EVOO) has gained popularity as the vegetable oil of choice for health-conscious individuals. This is due to its high content of monounsaturated fat, specifically oleic acid, and a range of phenolic compounds with antioxidant and anticancer properties. Emerging research from 2015 has shed further light on the potential health benefits of EVOO, particularly in relation to high blood sugar, high cholesterol, and cancer risk reduction.

EVOO and Blood Sugar Control

A 2015 Italian study, published in the journal Nutrition & Diabetes, investigated the effects of EVOO on blood glucose and LDL-cholesterol levels in healthy individuals after a meal. The study involved 25 men and women who consumed a Mediterranean-style meal rich in fruits, vegetables, grains, and fish, along with an additional 10 grams (approximately 2 teaspoons) of either EVOO or corn oil with separate meals. The researchers found that blood sugar levels increased after both meals, as expected. However, the post-meal rise in blood sugar was significantly lower in participants who consumed the meal with EVOO compared to corn oil. Additionally, the subjects who consumed corn oil experienced significantly higher levels of LDL-cholesterol, the “bad cholesterol” associated with an increased risk of cardiovascular problems. The researchers concluded that EVOO improved post-meal glucose and LDL-cholesterol levels, which may contribute to the anti-atherosclerotic effect of the Mediterranean diet.

EVOO and Cancer Prevention

Studies in 2015 also explored the anticancer properties of EVOO, particularly the phenolic compound oleocanthal found in the oil. Laboratory experiments revealed that oleocanthal effectively destroyed several types of cancer cells. Moreover, a separate study published in the Journal of the American Medical Association indicated that women who supplemented their Mediterranean-style diet with EVOO had a 68% lower risk of developing breast cancer compared to women who followed a Mediterranean diet without the EVOO supplement. While these findings are promising, it is essential to confirm them through further research, as the study included a relatively small number of breast cancer cases.

Choosing the Right Olive Oil

For optimal health benefits, it is essential to use EVOO in your diet. Unlike other olive oils, EVOO contains an abundance of phenolic compounds, which are believed to be the key components responsible for its anti-cholesterol, anti-atherogenic, and anticancer effects. Olive oils that are not extra virgin have been shown to be much less effective in these aspects.

Incorporating EVOO Into Your Diet

To experience the health benefits associated with EVOO, consider incorporating at least 2 teaspoons of it into your daily diet. It can be used as a healthier alternative for salad dressings, sautéing vegetables, browning chicken, or making pasta and other sauces.

Conclusion

Extra virgin olive oil has garnered widespread recognition as a healthy vegetable oil due to its unique composition of oleic acid and phenolic compounds. Recent research from 2015 has further supported its potential benefits in controlling blood sugar and LDL-cholesterol levels, as well as reducing the risk of certain types of cancer. By using EVOO in your daily diet, you can enhance your overall health and well-being.

References:

  1. F. Violi, L. Loffredo, P. Pignatelli, F. Angelico, S. Bartimoccia, C. Nocella, R. Cangemi, A. Petruccioli, R. Monticolo, D. Pastori, R. Carnevale. “Extra virgin olive oil use is associated with improved post-prandial blood glucose and LDL cholesterol in healthy subjects.” Nutrition & Diabetes (2015) 5, e172; 20 July 2015.
    (http://www.ncbi.nlm.nih.gov/pubmed/26192450)
  2. Molecular Cell Oncology (2015): Oleocanthol phenolic compound kills cancer cells.
    (http://www.ncbi.nlm.nih.gov/pubmed/26380379)
  3. JAMA (2015): Extra virgin olive oil shown to reduce breast cancer risk in older, overweight women. (http://archinte.jamanetwork.com/article.aspx?articleid=2434738&resultClick=1)
  4. The FASEB Journal (2010): Extra virgin olive oil outperforms regular olive oil in studies looking at atherosclerosis and inflammation in human and laboratory studies.
    (http://www.fasebj.org/content/24/7/2546)
Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 23 – Pomegranate Juice: The Exceptional Choice for Cancer Prevention

Influence of Pomegranate Juice on Prostate

LMU 23 – Pomegranate Juice: The Exceptional Choice for Cancer Prevention

Source: International Journal of Molecular Sciences (2014)

Lifestyle Medicine Update (Sept 3, 2016)

Introduction

The consumption of fruit juices, especially those high in simple carbohydrates, has been a matter of concern due to their potential to spike blood sugar levels and contribute to weight gain. However, one juice stands out as an exception to this rule – pure pomegranate juice. Emerging research has shown that pomegranate juice has unique properties that may help slow or even reverse the progression of prostate cancer, the second leading cause of cancer death. Additionally, preclinical studies suggest that pomegranate juice may also offer protection against breast cancer and other types of cancer.

The Remarkable Anti-Cancer Effects of Pomegranate Juice

Several studies have highlighted the beneficial effects of pomegranate juice on cancer prevention and treatment. Pomegranate juice has shown to suppress the growth of human prostate cancer cells and induce apoptosis, or programmed cell death, in these cells. Furthermore, it decreases the synthesis of certain hormones and prostaglandins known to promote the proliferation and metastasis of prostate cancer cells. Pomegranate juice has also been shown to inhibit matrix metalloproteineases, which allow cancer cells to invade adjacent tissues.

Ellagic acid, a component of pomegranate juice, has shown anti-cancer effects on other types of cancer, including lung, cervical, and breast cancer. The evidence from experimental studies supports the notion that pomegranate juice can be a valuable part of a cancer prevention strategy.

Clinical Trials on Pomegranate Juice and Prostate Cancer

Two human clinical trials, using 8 ounces of pomegranate juice daily, were conducted on men with advanced prostate cancer that was unresponsive to conventional medical treatment. Both trials showed remarkable results, with a dramatic slowing of the PSA doubling time and programmed cell death induced in prostate cancer cells. Another study in 2014 used a supplement containing extracts from pomegranate, green tea, broccoli, and curcumin on men with existing prostate cancer. The results showed a significant inhibition of prostate cancer progression in the group taking the supplement compared to the placebo group.

Potential Therapeutic Use Against Other Cancers

Pomegranate constituents have shown effectiveness against various cancers, including breast, lung, colon, and skin cancer. The shared molecular mechanisms between different cancer types further enhance the therapeutic potential of pomegranate extract.

Conclusion: The Exceptional Juice for Cancer Prevention

While many fruit juices are often praised for their health benefits, pomegranate juice stands out as a scientifically supported choice for cancer prevention. Its unique anti-cancer effects, especially in prostate cancer, have been proven in both experimental and clinical studies. Therefore, it is recommended to consume 4 ounces of pure pomegranate juice daily as part of a cancer prevention strategy.

References:

Wang L, Martins-Green M. Pomegranate juice and its constituents as alternative treatment for prostate cancer. Int J Molecular Sciences. 2014;15(8):14949-149666. (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC420076)

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 22 – Unveiling Caffeine’s Impact: Sleep, Performance, and Health Connections

Health Benefits of Coffee and Caffeine

LMU 22 – Unveiling Caffeine's Impact: Sleep, Performance, and Health Connections

Source: American Journal of Clinical Nutrition (January, 2016)

Lifestyle Medicine Update

Introduction

Caffeine’s influence on sleep, performance, and health is a dynamic interplay of effects. Enhancing alertness and performance, it loses potency with mounting sleep debt. Varied caffeine metabolism, determined by individual genetics, further shapes responses. Beyond these aspects, recent research underscores caffeine and coffee’s potential health advantages, encompassing neuroprotection against Parkinson’s, reduced diabetes risk, enhanced athletic prowess, and even cancer prevention. Striking a balance between consumption and well-being remains pivotal in navigating caffeine’s multifaceted impact.

The Impact of Caffeine on Sleep and Performance

Caffeine, a widely consumed psychoactive substance found in coffee and other beverages, has long been recognized for its ability to enhance alertness and performance. However, its effects on sleep and performance are closely intertwined, and understanding the relationship is crucial for supporting health and well-being.

The Caffeine-Sleep-Performance Connection

In a recent Lifestyle Medicine Update video, the connection between caffeine, sleep, and performance was explored. Moderate caffeine consumption has been shown to sustain alertness and performance, particularly when individuals experience mild fatigue or sleep propensity (a feeling that sleep is needed).

However, when the need for sleep becomes substantial, caffeine loses its efficacy in supporting alertness and performance. In such cases, dangerous outcomes can occur, such as falling asleep while driving, impaired performance in various tasks, and the development of irrational or flawed decision-making. The body’s sleep debt must be repaid eventually and neglecting it can lead to adverse health consequences and impaired performance.

Caffeine Metabolism

When caffeine is ingested, it gets absorbed and makes its way to the liver, where 95% of it is metabolized by enzymes in the CYP1A2 pathway. These enzymes break down caffeine into various end products, with paraxanthine being the most prevalent (making up 80% of the metabolites found in urine). Only about 3% of caffeine intake escapes liver detoxification and is excreted unchanged in the urine.

The average half-life of caffeine in the bloodstream is 4-5 hours, meaning the time it takes for the body to detoxify 50% of a given dose of caffeine. Liver disease and pregnancy can slow down caffeine metabolism, while smoking can speed it up due to its effects on CYP1A2 metabolism.

Genetic polymorphism in the CYP1A2 enzymes can lead to variations in caffeine metabolism. Some individuals metabolize caffeine faster than average, while others metabolize it more slowly. Slow metabolizers are more susceptible to insomnia, anxiety, and jitters from caffeine, while fast metabolizers can tolerate higher caffeine doses without experiencing these effects.

Positive Health Effects of Caffeine and Coffee Consumption

Beyond its impact on sleep and performance, caffeine and coffee intake have been associated with various health benefits, supported by emerging research. Coffee contains several antioxidants and accounts for a sizeable portion of the total antioxidant intake from polyphenols in the modern diet. Some positive health effects linked to caffeine and coffee consumption include:

  1. Parkinson’s Disease: Studies suggest that caffeine consumption may protect nerve cells in the brain from changes associated with Parkinson’s disease and could potentially slow its progression.
  2. Type 2 Diabetes: Both caffeinated and decaffeinated coffee intake have been linked to a reduced risk of type 2 diabetes in a dose-dependent manner. Higher consumption levels appear to offer greater protection.
  3. Athletic Performance: Caffeine ingestion has been shown to enhance athletic performance, with an ideal dose of 3-6 mg per kg of body weight taken about 30 minutes before competition or training. Doses above 6 mg per kg do not yield more benefits.
  4. Cancer Prevention: Coffee consumption has been associated with a reduced risk of various cancers, including prostate, brain (glioma), colon, breast, liver, endometrial, and melanoma cancers. Coffee contains compounds like chlorogenic acid, which exhibit anti-cancer properties.

Conclusion

Understanding the relationship between caffeine, sleep, and performance is vital for optimizing health and well-being. While moderate caffeine consumption can temporarily sustain alertness and performance in mildly fatigued states, it cannot fully replace the need for adequate sleep. Eventually, the accumulated sleep debt must be addressed to avoid health and performance consequences.

Moreover, emerging research highlights the potential health benefits of caffeine and coffee consumption. From reducing the risk of certain diseases to enhancing athletic performance, caffeine and coffee are showing promise in various areas. However, individual differences in caffeine metabolism and tolerance should be considered to avoid adverse effects.

As research continues to shed light on the potential health benefits of caffeine and coffee, it is essential to consume them in amounts that suit individual tolerances and preferences. Both caffeine and coffee, when consumed responsibly, can be valuable additions to a healthy lifestyle.

References:

  1. Caffeine Metabolism: PharmGKB. (https://www.pharmgkb.org/pathway/PA165884757)
  2. Parkinson’s Disease: PharmGKB. (https://www.pharmgkb.org/pathway/PA165884757)
  3. Shearer J, Graham TE. Performance effects and metabolic consequences of caffeine and caffeinated energy drink consumption on glucose disposal. Nutrition Review. 2014. Vol 72 (s1): 121-136.
  4. Prostate Cancer: Science Daily. (https://www.sciencedaily.com/releases/2009/12/091207200917.htm)
  5. Brain Cancer (Glioma): CEBP Journal. (http://cebp.aacrjournals.org/content/19/1/39.abstract?sid=fd6ce47a-e4c6-45fb-a57c-9dd1f6ef140c)
  6. Colon Cancer: EurekAlert! (http://www.eurekalert.org/pub_releases/2016-04/uosc-nsl033016.php)
  7. Breast Cancer: Science Daily. (https://www.sciencedaily.com/releases/2008/04/080424115324.htm)
  8. Liver Cancer: News-Medical. (http://www.news-medical.net/news/2007/08/02/28315.aspx)
  9. Endometrial Cancer: News-Medical. (http://www.news-medical.net/news/2007/08/02/28315.aspxwww.medicalnewstoday.com/articles/288988.php)
  10. Melanoma: JNCI Journal. (http://jnci.oxfordjournals.org/content/107/2/dju421.abstract?sid=a572f84a-a0ab-4972-9a68-16e6a59ae935)
  11. Anticancer Compounds in Coffee: Caffeine and You. (http://caffeineandyou.com/5-ways-coffee-fights-cancer)
  12. Fatty Liver Degeneration (NASH): Science Daily. (https://www.sciencedaily.com/releases/2012/02/120202151029.htm)
Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 21 – Supplements Proven to Enhance Efficacy of Antidepressant Medication

LMU-21

LMU 21 – Supplements Proven to Enhance Efficacy of Antidepressant Medication

Source: The American Journal of Psychiatry (June, 2016)

Lifestyle Medicine Update (August 23, 2016)

If you’ve ever suffered from depression or know someone who has, you’ll want to know about a study published in June, 2016, in The American Journal of Psychiatry. In recent years, a number of clinical trials have shown that taking certain supplements in conjunction with antidepressant drugs can actually enhance their efficacy and improve outcomes for patients suffering from depression.

This means, adding specific supplements to an antidepressant medicine regime has been shown to speed up recovery time, improve responses in patients who were not previously responding to medication, or provide a more complete recovery and/or reduced relapse rate. This is important because overall, just 30-40% of patients with major depression have only a partial response to the use of antidepressant drugs and psychotherapy treatment – when you factor in relapse rates.

In a combined effort, researchers from the University of Melbourne, and researchers from Harvard University, examined 40 clinical human trials worldwide, alongside a systematic review of the evidence, examining the use of supplements as an adjunct to the treatment of depression. After reviewing all the worldwide studies performed up to December, 2015, they published their findings in the June, 2016 issue of The American Journal of Psychiatry. What they publisehd was the discovery that current research supports the addition of certain supplements to antidepressant medication management of depression, as it can increase the effectiveness of antidepressants for people with clinical depression.

This was especially true for 4 specific supplements, including:

  1. Omega-3 fats from fish oil
  2. SAMe (S-adenosylmethionine)
  3. Methylfolate (a form of the B-vitamin folic acid)
  4. Vitamin D

Each of these supplements boost the effectiveness of antidepressant medication.The strongest evidence was for Omega-3 fats from fish oil. The brain requires Omega-3 fats to improve what’s known as brain fluidity. With improved brain fluidity, the receptors on brain cells can more easily receive signals from the “feel good” brain chemicals, like serotonin, dopamine and norepinephrine. Antidepressant drugs help the brain increase levels of these mood-enhancing chemicals but brain cells need to have sufficient fluidity for their receptors (or “antennae”) to receive the message from the mood-enhancers. If the brain hardens, which can result from eating too much saturated fat or trans-fats, or insufficient omega-3 fats, then the brain cell receptor system is much less effective.

So, Omega-3 fats have been shown to improve the effectiveness of antidepressant drugs by improving brain fluidity. Omega 3 fat supplementation also:

  • decreases brain inflammation,
  • improves blood flow through the brain’s blood vessel network,
  • and may help improve nerve conduction or electrical transmission (communication) between nerve cells.

Some studies also show that it may help block the build up of beta-amyloid plaque – a hallmark feature of Alzheimer’s disease. A number of studies suggest that a higher intake of Omega-3 fats help to reduce risk of Alzheimer’s disease.

For all these reasons, Omega-3 fat supplementation from fish oil is a supplement to strongly consider.

The supplements SAMe and Methylfolate work by helping the brain synthesize more of mood-enhancing chemicals like serotonin, dopamine and noradrenaline. Antidepressant drugs slow the breakdown of mood-enhancing drugs, but only certain supplements like SAMe and Methylfolate can actually help the brain synthesize more mood-enhancing chemicals.

As for Vitamin D, studies show that Vitamin D is required to help the brain make serotonin, which is the ultimate feel good brain chemical or neurotransmitter.

My point is, many doctors don’t read The American Journal of Psychiatry every month, and therefore may not see this ground-breaking review paper. If you suffer from depression, or have suffered from depression, you may want to forward a link to this research article to your doctor. Or, you may want to provide the link to a friend of family member who suffers from depression, so they can forward it to their doctor. Hopefully, your doctor, or their doctor, will review the evidence and recommend an established daily dosage of one or more of the supplements highlighted in this review as a means to increase the effectiveness of the prescribed antidepressant medication.

I’ve attached a link to the research article and review in the text below.

References:

1. Sarris, J., Murphy, J., Mischoulon, D., Papakostas, G.I., Fava, M., et al. Adjunctive Nutraceuticals for Depression: A systematic review and meta-analysis. American Journal of Psychiatry, 2016, Vol. 173, issue 6, pp: 575-587.http://ajp.psychiatryonline.org/doi/10.1176/appi.ajp.2016.15091228

2. https://www.sciencedaily.com/releases/2016/04/160426091725.htm


Eat Smart, Live Well, Look Great,

Dr. Meschino

If you’ve ever suffered from depression or know someone who has, you’ll want to know about a study published in June, 2016, in The American Journal of Psychiatry. In recent years, a number of clinical trials have shown that taking certain supplements in conjunction with antidepressant drugs can actually enhance their efficacy and improve outcomes for patients suffering from depression.

This means, adding specific supplements to an antidepressant medicine regime has been shown to speed up recovery time, improve responses in patients who were not previously responding to medication, or provide a more complete recovery and/or reduced relapse rate. This is important because overall, just 30-40% of patients with major depression have only a partial response to the use of antidepressant drugs and psychotherapy treatment – when you factor in relapse rates.

In a combined effort, researchers from the University of Melbourne, and researchers from Harvard University, examined 40 clinical human trials worldwide, alongside a systematic review of the evidence, examining the use of supplements as an adjunct to the treatment of depression. After reviewing all the worldwide studies performed up to December, 2015, they published their findings in the June, 2016 issue of The American Journal of Psychiatry. What they publisehd was the discovery that current research supports the addition of certain supplements to antidepressant medication management of depression, as it can increase the effectiveness of antidepressants for people with clinical depression.

This was especially true for 4 specific supplements, including:

  1. Omega-3 fats from fish oil
  2. SAMe (S-adenosylmethionine)
  3. Methylfolate (a form of the B-vitamin folic acid)
  4. Vitamin D

Each of these supplements boost the effectiveness of antidepressant medication.The strongest evidence was for Omega-3 fats from fish oil. The brain requires Omega-3 fats to improve what’s known as brain fluidity. With improved brain fluidity, the receptors on brain cells can more easily receive signals from the “feel good” brain chemicals, like serotonin, dopamine and norepinephrine. Antidepressant drugs help the brain increase levels of these mood-enhancing chemicals but brain cells need to have sufficient fluidity for their receptors (or “antennae”) to receive the message from the mood-enhancers. If the brain hardens, which can result from eating too much saturated fat or trans-fats, or insufficient omega-3 fats, then the brain cell receptor system is much less effective.

So, Omega-3 fats have been shown to improve the effectiveness of antidepressant drugs by improving brain fluidity. Omega-3 fat supplementation also:

  • decreases brain inflammation,
  • improves blood flow through the brain’s blood vessel network,
  • and may help improve nerve conduction or electrical transmission (communication) between nerve cells.

Some studies also show that it may help block the build up of beta-amyloid plaque – a hallmark feature of Alzheimer’s disease. A number of studies suggest that a higher intake of Omega-3 fats help to reduce risk of Alzheimer’s disease.

For all these reasons, Omega-3 fat supplementation from fish oil is a supplement to strongly consider.

The supplements SAMe and Methylfolate work by helping the brain synthesize more of mood-enhancing chemicals  like serotonin, dopamine and noradrenaline. Antidepressant drugs slow the breakdown of mood-enhancing drugs, but only certain supplements like SAMe and Methylfolate can actually help the brain synthesize more mood-enhancing chemicals.

As for Vitamin D, studies show that Vitamin D is required to help the brain make serotonin, which is the ultimate feel good brain chemical or neurotransmitter.

My point is, many doctors don’t read The American Journal of Psychiatry every month, and therefore may not see this ground-breaking review paper. If you suffer from depression, or have suffered from depression, you may want to forward a link to this research article to your doctor. Or, you may want to provide the link to a friend of family member who suffers from depression, so they can forward it to their doctor. Hopefully, your doctor, or their doctor, will review the evidence and recommend an established daily dosage of one or more of the supplements highlighted in this review as a means to increase the effectiveness of the prescribed antidepressant medication.

I’ve attached a link to the research article and review in the text below.

References:

1. Sarris, J., Murphy, J., Mischoulon, D., Papakostas, G.I., Fava, M., et al. Adjunctive Nutraceuticals for Depression: A systematic review and meta-analysis. American Journal of Psychiatry, 2016, Vol. 173, issue 6, pp: 575-587.http://ajp.psychiatryonline.org/doi/10.1176/appi.ajp.2016.15091228

2. https://www.sciencedaily.com/releases/2016/04/160426091725.htm

Eat Smart, Live Well, Look Great

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 20 – The Impact of Caffeine on Sleep, Alertness, and Performance

LMU-20

LMU 20 – The Impact of Caffeine on Sleep, Alertness, and Performance

Source: Journal Nutrition Reviews 2014

Lifestyle Medicine Update (August 19, 2016)

Introduction:

Caffeine, a widely consumed stimulant found in coffee, tea, and other beverages, has long been associated with various effects on the body, including insomnia, increased alertness, and enhanced athletic performance. But how exactly does caffeine work, and can it genuinely improve alertness and performance in a sleep-deprived state? A comprehensive review paper published in “Nutrition Reviews” in 2014 delves into the science behind caffeine’s effects and potential benefits and risks.

Caffeine’s Mechanism of Action

Caffeine exerts its effects by blocking adenosine receptors, preventing them from receiving signals from the molecule adenosine. As a result, caffeine triggers the release of several chemicals in the body, including adrenaline, dopamine, and acetylcholine. These chemical releases increase alertness, elevated blood pressure, heart rate, and a heightened pleasure-reward system mediated by dopamine.

Sleep and Alertness Regulation

The brain tracks sleep in two primary ways: the duration of wakefulness on a given day and the cumulative rest over several days. When cumulative sleep is compromised, the brain accumulates a “sleep debt” that needs to be repaid at some point. Similarly, staying awake for an extended period increases sleep debt. Caffeine has been shown to temporarily help overcome sleepiness in such sleep-deprived states by improving the ability to stay awake, preventing slowed reaction times, and reducing lapses of attention.

Dosage and Effects

The effects of caffeine are dose-dependent, meaning that performance improves as caffeine intake increases, up to around 600 mg. A typical cup of coffee contains 150-200 mg of caffeine, while decaffeinated coffee has only 2-12 mg. However, side effects like jitteriness, abdominal pain, and nausea become more common as the dose increases.

Caffeine Timing and Circadian Rhythms

Studies have shown that caffeine intake in the morning, afternoon, and overnight can counteract the body’s circadian-related performance decrements, boosting alertness and improving neurobehavioral functioning compared to a placebo. However, suppose one continues to deprive themselves of adequate sleep. In that case, caffeine ingestion will have little effect in preventing performance deficits and mini-sleep attacks, which can be hazardous, especially during activities like driving or operating heavy machinery.

Caffeine as a Substitute for Sleep

While caffeine can temporarily boost performance, it is not a replacement for sufficient, healthy sleep. Relying on caffeine to sustain alertness throughout the day and work through the night can lead to severe consequences, especially for those with heart conditions, high blood pressure, diabetes, or intestinal diseases. People who do not metabolize caffeine efficiently may also face an increased risk of heart attacks, mainly middle-aged men.

The Importance of Adequate Sleep

Most adults require 7-8.5 hours of habitual sleep within a 24-hour cycle. However, over 28% of Americans sleep less than 7 hours per night on average. While some individuals can function with 5-6 hours of sleep, they are the exception rather than the norm. Accumulating sleep debt and consistently using caffeine as a substitute for rest can lead to decreased alertness and performance, impaired decision-making, and difficulties in achieving wellness goals, such as maintaining a healthy weight.

The Bottom Line

For optimal health, it is essential to prioritize adequate sleep, and caffeine should only be used occasionally to give a temporary performance boost. Relying on caffeine to compensate for inadequate sleep is not a sustainable solution and may have adverse health effects. In the next Lifestyle Medicine Update, further aspects of caffeine, such as its metabolism in the body and potential disease-preventing properties, will be explored.

Reference:

Spaeth AM, Goel N, Dinges DF. Cumulative neurobehavioral and physiological effects of chronic caffeine intake: Individual differences and implications for using caffeinated energy products. Nutrition Reviews. 2014. Vol 72 (s1): 34-47

http://onlinelibrary.wiley.com/doi/10.1111/nure.12151/abstract

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

Adeeva Supplements
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LMU 19 – Coenzyme Q10: A Vital Nutrient for Heart Health and Beyond

LMU-19

LMU 19 – Coenzyme Q10: A Vital Nutrient for Heart Health and Beyond

Source: Journal Nurse Prescribing (2013)

Lifestyle Medicine Update August 14, 2016

Introduction:

Coenzyme Q10, commonly known as CoQ10, plays a pivotal role as a vitamin-like substance produced naturally within the human body. It is essential for converting food into energy in almost all cells. Unfortunately, as we age, our bodies natural production of CoQ10 declines. By the time we reach our 50s, this reduction in CoQ10 levels can contribute to the development of various health disorders. This article aims to shed light on the significance of CoQ10 in maintaining optimal health, particularly for the heart and explores its potential benefits in various health conditions.

The Heart-Muscle Connection

One critical aspect of CoQ10’s function is its impact on the heart muscle. As CoQ10 levels decline, our cells become less efficient in producing the necessary energy to maintain their function. This deficiency is particularly significant for the heart, which requires substantial energy to perform its continuous pumping action. Consequently, the heart muscle may gradually weaken, potentially leading to congestive heart failure as we age. Congestive heart failure is the leading cause of hospital admissions for people over 65.

However, research has shown that CoQ10 supplementation can reverse this condition and significantly improve cardiac function and quality of life in congestive heart failure patients. CoQ10 has been an approved treatment for congestive heart failure in Japan since the 1970s, underscoring its effectiveness in restoring heart muscle function. Analogous to inserting a missing piston back into a car’s engine, CoQ10 replenishment allows the heart muscle to pump optimally again, providing more strength and efficiency.

Lowering Blood Pressure and Reducing Plaque Build-Up

Beyond its impact on the heart muscle, CoQ10 supplementation has demonstrated benefits in reducing high blood pressure. Studies have shown that it can lower systolic blood pressure by an average of 17 points and diastolic pressure by 10. This effect is attributed to CoQ10’s ability to stimulate the release of nitric oxide in the artery walls, which promotes artery relaxation and improved blood circulation with reduced resistance.

Furthermore, CoQ10 acts as an antioxidant, preventing free radical damage to cholesterol in the bloodstream. By reducing plaque build-up in the artery walls, CoQ10 decreases the risk of heart attacks and ischemic strokes.

Managing Cholesterol-Lowering Statin Drugs Side Effects

CoQ10 supplementation has also been associated with reducing muscle pain, a common side effect of cholesterol-lowering statin drugs. Statin drugs block CoQ10 synthesis in the body, leading to potential CoQ10 depletion and increasing the risk of muscle damage and congestive heart failure. By taking CoQ10 supplements with statins, patients can help prevent these adverse effects and maintain their CoQ10 levels.

Wider Health Implications

Beyond cardiovascular health, CoQ10 has demonstrated potential benefits in managing Parkinson’s disease, fibromyalgia, migraines, and male infertility problems. Various clinical trials and studies support CoQ10’s positive role in preventing and managing cardiovascular disease. None of these studies have reported significant adverse effects following oral supplementation with CoQ10.

Optimizing CoQ10 Intake

For general health optimization, it is recommended that individuals over the age of 45 take at least 30 mg of CoQ10 daily, while those over 60 increase their daily dose to 60 mg. Most authorities suggest a daily intake of 90-100 mg for patients taking cholesterol-lowering statins to maintain CoQ10 levels in the body.

Patients with specific health conditions, such as congestive heart failure, high blood pressure, Parkinson’s disease, and fibromyalgia, may require therapeutic doses of CoQ10. In such cases, it is essential to incorporate CoQ10 into the overall medical management under the supervision of attending physicians.

Conclusion

In conclusion, Coenzyme Q10, or CoQ10, is a critical nutrient for maintaining energy production in almost all body cells. Its significance in heart health is particularly noteworthy, as it can help prevent and manage congestive heart failure, lower blood pressure, and reduce plaque build-up in arteries. Additionally, CoQ10 supplementation may alleviate muscle pain caused by cholesterol-lowering statin drugs.

This vitamin-like substance has shown promise in various other health conditions and is the subject of numerous peer-reviewed medical articles. Given the extensive research supporting its benefits and the absence of significant adverse effects, CoQ10 is a promising aid in preventing and managing cardiovascular diseases.

To delve deeper into CoQ10, you can access the research paper linked below for a comprehensive review of its applications and benefits.

Reference:

Mantle D. Pharmacology of coenzyme Q10: Relevance to cardiovascular and other disorders. Nurse Prescribing. 2013; 11(12):602-607. http://www.magonlinelibrary.com/doi/abs/10.12968

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

Adeeva Supplements