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LMU 281 – Significant Weight-Loss Effect Shown with HCA Supplementation

LMU-281

Exploring Hydroxycitric Acid (HCA) as a Natural Weight Loss Aid

Source: Journal – Royal Society of Chemistry (2019)

Lifestyle Medicine Update (March 28, 2023)

Introduction: Unveiling the Potential of HCA

Hydroxycitric Acid (HCA), found in the Garcinia Cambogia fruit native to Southeast Asia, has emerged as a promising natural supplement for weight loss.

Understanding the Mechanism: How HCA Works

HCA supplementation inhibits the ATP citrate lyase enzyme, hindering the conversion of carbohydrates into fat. It also acts as an appetite suppressant and influences metabolism to promote the reduction of excess body fat.

No Jitters: The Safe Profile of HCA

Unlike stimulants, HCA does not induce palpitations, high blood pressure, or insomnia.

Evidence from Studies: The Weight Loss Effects of HCA 

A 2019 study published in the Journal of the Royal Society of Chemistry examined the effects of HCA supplementation on 100 obese individuals over three months. Results showed significant reductions in body fat and body mass index, as well as decreased cholesterol and triglyceride levels. Moreover, HCA supplementation facilitated lean mass gain, combating age-related muscle loss.

Synergistic Effects: Enhancing HCA’s Efficacy

Combining HCA with chromium and ECGC from decaffeinated green tea extract enhances its efficacy, promoting the shedding of excess body fat and potentially improving blood sugar, cholesterol, and triglyceride levels.

Exploring Further: The 2019 Review Article

The 2019 article in the Journal of the Royal Society of Chemistry offers a comprehensive review of past research on HCA for those interested in delving deeper into the subject.

Conclusion: A Promising Approach to Weight Management

HCA presents a promising avenue for natural weight loss supplementation, offering a holistic approach to managing weight and promoting overall well-being when combined with chromium and ECGC.

Reference:

Tomar M et al. “A clinical and computational study on anti-obesity effects of hydroxycitric acid.” Journal of the Royal Society of Chemistry, 2019. [Link](https://pubs.rsc.org/en/content/articlehtml/2019/ra/c9ra01345h)

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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 280 – Navigating Cannabis: Understanding the Impact of THC and CBD on Anxiety and Heart Health

LMU-280

Navigating Cannabis: Understanding the Impact of THC and CBD on Anxiety and Heart Health

Source: Medscape (February 13, 2023)

Lifestyle Medicine Update (March 23, 2023)

Introduction

In a noteworthy study highlighted on Medscape on March 20, 2023, the intricate relationship between marijuana components, THC and CBD, takes center stage. This research delves into their impact on anxiety levels and heart rate, especially among individuals with cardiovascular risk factors. With marijuana product legalization in Canada since 2018, comprehending these findings becomes paramount.

Unpacking Competing Claims: CBD’s Role Re-examined

  • Myths and Realities

    • Amid claims that CBD can counteract THC’s adverse effects, recent research challenges this narrative. Both THC and CBD vie for the same detoxification enzymes in the liver. Rather than mitigating THC effects, CBD slows down THC detoxification, causing a rapid THC surge in the bloodstream. This surge heightens anxiety, stimulating CB1 receptors in the cardiovascular system and significantly elevating heart rate.

The CBD-THC Interaction: A Closer Look

  • Debunking Common Beliefs

    • Contrary to popular belief, CBD doesn’t mellow THC’s impact but accentuates it. Studies demonstrate that the THC-CBD combination intensifies unpleasant symptoms, notably anxiety. This duo also dramatically heightens heart rate and THC blood levels, surpassing the effects of THC alone.

Considerations for Wise Consumption: CBD and THC Use

  • Navigating the Cannabis Landscape

    • While CBD alone carries benefits, combining it with THC demands caution. For those inclined towards THC, opting for edibles containing solely THC (zero grams of CBD) minimizes potential discomfort and curtails negative impacts on heart health.

A Thoughtful Conclusion: Prioritizing Well-Being

  • Informed Choices for Health

    • Understanding the interplay between THC and CBD is pivotal for making informed decisions about marijuana product consumption. CBD doesn’t neutralize THC effects and may, in some instances, exacerbate anxiety, posing cardiac risks. Individuals must remain mindful of these factors, putting their overall well-being at the forefront of their cannabis product choices.

Reference:

Medscape, March 20, 2023. [“Joint Effect: CBD not just an innocent bystander in weed.”] F. Perry Wilson, MD, MSCE.


Eat Smart, Live Well, Look Great,

Dr. Meschino

 

Introduction

An important study cited on Medscape on March 20, 2023, sheds light on the effects of marijuana products containing both THC and CBD on individuals prone to anxiety. This study reveals significant findings regarding anxiety levels and heart rate, particularly among those with cardiovascular disease risk factors. It is essential to understand these implications, especially considering the legalization of marijuana products in Canada in 2018.

Competing Claims on CBD’s Effects

Some proponents of marijuana have argued that CBD can counteract the undesirable effects of THC, such as anxiety and an accelerated heart rate. However, recent research has challenged this belief, showing that both THC and CBD compete for the same detoxification enzymes in the liver. Consequently, the presence of CBD slows down the detoxification of THC, leading to a rapid rise of THC in the bloodstream. This sudden increase in THC levels can trigger anxiety and stimulate CB1 receptors in the cardiovascular system, significantly increasing heart rate.

The Reality of CBD and THC Interaction

Contrary to popular claims, CBD does not temper the effects of THC but rather accentuates them. Studies have demonstrated that the combination of THC and CBD leads to more pronounced unpleasant symptoms, particularly anxiety, and significantly elevates heart rate and THC blood levels compared to using cannabis products containing only THC without CBD.

Considerations for CBD and THC Use

While CBD alone can offer benefits, such as pain reduction and medicinal value, combining CBD with THC requires caution. Individuals interested in using cannabis products with THC should opt for edibles containing only THC (with zero grams of CBD) to minimize potential unpleasantness and reduce the negative impact on heart health.

Conclusion

Understanding the interplay between THC and CBD is crucial for making informed decisions about marijuana product consumption. CBD’s presence does not mitigate THC’s effects, and in some cases, it may exacerbate anxiety and pose cardiac risks. Individuals should be mindful of these factors when choosing cannabis products, prioritizing their overall well-being.

Reference:

Medscape March 20, 2023. “Joint Effect: CBD not just an innocent bystander in weed.” F. Perry Wilson, MD, MSCE. Click here

Eat Smart, Live Well, Look Great,
Dr. Meschino

Key Points to Consider:

  • A study revealed that marijuana products containing both THC and CBD can worsen anxiety and significantly increase heart rate, especially in those with cardiovascular risk factors.
  • CBD does not counteract THC’s effects but rather competes with it for liver detoxification enzymes, leading to a rapid rise of THC in the bloodstream.
  • THC and CBD together can cause more unpleasant symptoms, such as anxiety, and have a greater impact on heart rate compared to using THC alone.
  • CBD taken alone can offer medicinal benefits, but when combined with THC, it requires caution, and individuals may opt for THC-only edibles to minimize risks.
  • Making informed decisions about cannabis product consumption is essential for overall well-being.

Some marijuana proponents have claimed that the CBD component of marijuana helps to tame some of the undesirable effects of THC that can trigger anxiety, a racing heart, and some other unpleasantness. But research is showing that this is just a myth. In fact, both THC and CBD compete for the same detoxification enzymes in the liver. As such, the presence of CBD actually slows down the detoxification of THC, it appears. This results in a more sudden and rapid rise of THC in the bloodstream, which can trigger feelings of anxiety and stimulate CB1 receptors in the cardiovascular system which in turn, significantly increase heart rate. Studies show that THC taken with CBD tends to create more unpleasant symptoms for many people (like anxiety), and it increases the heart rate and THC blood levels to a much greater degree than taking a cannabis product that contains only THC (no CBD).

So, we are learning that CBD does not temper the effects of THC, but rather accentuates the effects of THC, and sometimes in a way that creates unpleasant symptoms and/or cardiac risk. CBD taken alone can help to reduce pain and has some other medicinal value. But taking CBD with THC is something you may want to be wary of. So, if cannabis products with THC are something you are interested in, you may want to find an edible product that contains only THC (zero gm of CBD) to reduce some of the unpleasantness and the negative impact on your heart.

I have included the reference for this information in the text below.

Reference:

Medscape March 20, 2023. Joint Effect: CBD not jus and innocent bystander in weed. F. Perry Wilson, MD, MSCE. https://www.medscape.com/viewarticle/988181#vp_2

 

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Dr. Meschino

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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 279 – Illuminating Insights: Vitamin D’s Guardian Role Against Dementia

LMU-279

Illuminating Insights: Vitamin D's Guardian Role Against Dementia

Source: Journal Alzheimer’s & dementia: Diagnosis, Assessment & Disease Monitoring. March 1, 2023

Lifestyle Medicine Update (March 15, 2023)

Introduction:

In a groundbreaking study published on March 1, 2023, in Alzheimer’s and Dementia, the power of vitamin D in defending against dementia in older adults was unveiled. Over a decade, 12,388 participants experienced a 40% reduction in dementia cases with daily vitamin D supplementation. Gender differences and genetic factors, notably the APOEe4 gene, played significant roles. The study also explored a holistic defense, including brain-supporting mushrooms and a comprehensive supplement regimen. This nutritional odyssey emphasizes the multifaceted approach to dementia prevention.

A Beacon of Hope: March 2023 Vitamin D Revelation

  • Unveiling the Study

    • In the ever-evolving landscape of health, a beacon of hope emerged with a groundbreaking study published on March 1, 2023, in the esteemed journal Alzheimer’s and Dementia: Diagnosis, Assessment & Disease Monitoring. This study revealed a robust association
    between daily vitamin D supplementation and the remarkable defence against dementia in older adults.

The Radiant Shield: Vitamin D’s Protective Symphony

  • Living Dementia-Free: A Prolonged Prelude

    • The study, spanning a decade and embracing 12,388 participants, aged 71 on average, embarked on an exploration of vitamin D’s protective prowess. The findings resonated with a resounding declaration—those who embraced vitamin D supplements lived dementia-free for an extended period. Astonishingly, a 40% reduction in reported dementia cases gleamed among avid vitamin D supplement users.

  • Gendered Resonance: A Note on Significance

    • The effects echoed with a nuanced melody, revealing a more pronounced impact on women. A harmonious symphony unfolded, underscoring the gender-specific dimensions of vitamin D’s shield against dementia.

  • Genetics in the Spotlight: APOEe4 Gene’s Interplay

    • The stage widened to illuminate the interplay with genetics. A poignant revelation surfaced—the protective effects of vitamin D were notably amplified in individuals devoid of the APOEe4 gene, a notorious harbinger of heightened Alzheimer’s risk.

 A Mosaic of Defence: The Holistic Tapestry

  • Mushrooms and Beyond: A Comprehensive Defence

    •  The narrative unfolded beyond theconfines of vitamin D. A panoramic view encompassed the multifaceted defence against Alzheimer’s, weaving a tapestry that embraced brain-supporting mushrooms—Lion’s Mane, golden mushroom, oyster mushroom, shiitake mushroom, and white button mushroom.

  • Supplemental Symphony: Beyond Vitamin D

    The symphony extended to the realm of supplements—an ensemble that harmonized with longevity. A daily regimen, post-55, included lecithin, a high-potency multiple vitamin and mineral, essential fatty acids, and a memory support supplement featuring CDP-choline, Phosphatidylserine, Huperzine A, and Bacopa monnieri.

Beyond the Horizon: Nutritional Odyssey

  • Culmination of Wisdom: A Comprehensive Strategy

    • As the study on vitamin D unfolded, it beckoned us to appreciate the mosaic of prevention—an amalgamation of lifestyle choices, learning, exercise, and meticulous management of cholesterol, homocysteine, and blood pressure.

References:

  1. Ghahremani M. et al. [Vitamin D supplementation and the incident dementia: Effects of sex, APOE, and baseline cognitive status.](https://alz-journals.onlinelibrary.wiley.com/doi/full/10.1002/dad2.12404) Alzheimer’s & Dementia: Diagnosis, Assessment & Disease Monitoring. March 1, 2023.
  2. Taking vitamin D could help prevent dementia.[Neurosciencenews.com](https://neurosciencenews.com/vitamin-d-dementia-22684/)
  3. Mori K et al.[Improving effects of the mushroom Yamabushitaki (Hericium erinaceus) on mild cognitive impairments: a double-blind placebo-controlled clinical trial.](https://pubmed.ncbi.nlm.nih.gov/18844328/) Phytother Res. 2009; 23 (3): 367-72.
  4. Lei Feng, Irwin Kee-Mun Cheah, Maisie Mei-Xi Ng, Jialiang Li, Sue Mei Chan, Su Lin Lim, Rathi Mahendran, Ee-Heok Kua, Barry Halliwell. [The Association between Mushroom Consumption and Mild Cognitive Impairment: A Community-Based Cross-Sectional Study in Singapore.](https://doi.org/10.3233/JAD-180959) Journal of Alzheimer’s Disease, 2019.

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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 278 – Revitalizing the Mind: Navigating Alzheimer’s with Nicotinamide Ribose

LMU-278

Revitalizing the Mind: Navigating Alzheimer's with Nicotinamide Ribose

Source: Journal Aging Cell (December 14, 2022)

Lifestyle Medicine Update (March 8, 2023)

Introduction:

In the intricate tapestry of health, an elixir known as Nicotinamide Ribose (NR) emerges as a protagonist in the quest against Alzheimer’s disease. The tale begins with an illuminating study in the December 2022 edition of Aging Cell, revealing NR’s journey across the blood-brain barrier, weaving a narrative of hope in preventing cognitive decline.

The Symphony of Energy: NAD+ and the Brain

    • The Dance of Niacin (B3)

Niacin, a humble nutrient, transforms into Nicotinamide Adenine Dinucleotide (NAD+) within our cells, orchestrating a symphony crucial for energy production. As we age, however, this symphony falters, with declining NAD+ levels compromising optimal energy
production and the activation of longevity genes.

    •  NR’s Entrance: A 2022 Overture

The 2022 study in Aging Cell whispers tales of NR’s entrance, showing promise in raising brain NAD+ levels. A daily supplement of 500 mg of Nicotinamide Ribose for six weeks painted a canvas of lower inflammation biomarkers, reduced amyloid plaque, and inhibited tau protein breakdown—key players in the Alzheimer’s narrative.

Decoding the Alzheimer’s Enigma: NAD+ and Brain Health

    • Sirtuins: The Epigenetic Guardians

Sirtuin genes, akin to epigenetic guardians, modulate brain genes, curbing inflammation, and thwarting the synthesis of amyloid plaque and tau protein coalescence. The decline in NAD+ levels sets the stage for Alzheimer’s hallmarks—brain inflammation, amyloid plaque synthesis, and tau protein entanglement.

    • NR’s Impact: A Symphony in the Blood

In a mesmerizing turn of events, NR supplementation demonstrated a significant decline in Alzheimer’s biomarkers within extracellular vesicles for neuronal origin (NEVs). These NEVs, originating from the brain, provided a window into the reduced risk of Alzheimer’s disease after NR’s six-week serenade.

A Glimpse into Tomorrow: NR and Alzheimer’s Prevention

    • Cognitive Aging and Research: A Beacon of Hope

The Delaware Center for Cognitive Aging and Research ventures further into the unknown, exploring NR’s potential to reverse early-stage memory loss. This ongoing exploration holds the promise of a groundbreaking chapter in Alzheimer’s prevention.

    • The Niacin Trilogy: NR, Nicotinamide, NMN

Beyond NR’s limelight, its cousins, nicotinamide and Nicotinamide Mononucleotide (NMN), join the stage, hinting at a trio of nutrients showing great promise in raising NAD+ levels.

The Personal Symphony: A Supplemental Prelude

    • Personal Wellness Symphony

In the personal symphony of health, a high-potency multiple vitamin and mineral supplement enriched with antioxidants becomes a daily overture. A B-50 complex, featuring 50 mg of niacin, takes center stage, showcasing its potential in preventing Alzheimer’s disease.

    • Sublingual Serenade: The Future of Nutrient Delivery

The stage is set for sublingual supplements—offering a lower dosage but direct absorption into the bloodstream. A future episode will delve into this novel nutrient delivery method, unlocking new possibilities for optimal health.

Epilogue: Niacin’s Melody in Alzheimer’s Prevention

As the curtain falls on this chapter, the promise of niacin supplementation, its metabolites, and the enchanting Nicotinamide Ribose echoes as a melody of hope in the symphony against Alzheimer’s disease.

References:

  1. Vreones M et al. [Oral nicotinamide ribose raises NAD+ and lowers biomarkers of neurodegenerative pathology in plasma extracellular vesicles enriched for neuronal origin.](https://onlinelibrary.wiley.com/doi/10.1111/acel.13754) Aging Cell. December 14, 2022.
  2. Nicotinamide Ribose supplement linked to reduced biomarkers for Alzheimer’s disease. [Neurosciencenews.com February 23, 2023](https://neurosciencenews.com/nicotinamide-riboside-alzheimers-22550/)
 

Eat Smart, Live Well, Look Great,

Dr. Meschino

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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 277 – The Power of Lion’s Mane: Boosting Memory and Nerve Growth

LMU-277

The Power of Lion's Mane: Boosting Memory and Nerve Growth

Source: J Neurochemistry (2023)

Lifestyle Medicine Update (February 28, 2023)

Introduction:

Since the early 2000s, a humble fungus named Lion’s Mane mushroom, scientifically known as Hericium erinaceus, has been weaving its magic in the realm of memory enhancement. This captivating tale unfolds through studies revealing the mushroom’s ability to stimulate the
production of Nerve Growth Factor (NGF) and brain-derived neurotrophic factor (BDNF), promising hope for healing certain neuropathies and combating memory loss.

The Human Canvas: A 2009 Cognitive Symphony

In a mesmerizing 2009 study, individuals aged 50-80, grappling with mild cognitive impairment, experienced a cognitive symphony. Half of the participants indulged in the enchanting melody of Lion’s Mane mushroom supplementation, while the others danced to a placebo tune. Those consuming Lion’s Mane showcased a significant improvement in cognitive function scores, painting a vivid picture of the mushroom’s potential
to enhance mental clarity.

Animal Adventures: Lion’s Mane and the Alzheimer’s Quest

Embarking on animal adventures, researchers uncovered the mushroom’s prowess in slowing beta-amyloid plaque production—a key player in Alzheimer’s disease. Lion’s Mane emerged as a guardian, shielding brain cells against damage induced by cerebral artery occlusion. In mice with age-related cognitive decline, the mushroom performed a memory waltz, enhancing recognition memory by promoting nerve cell generation
in the hippocampus, the orchestrator of memory conversion from short-term to long-term.

Illuminating 2023: Lion’s Mane and the Neurochemistry Expedition

In the dawn of 2023, scientists from the University of Queensland embarked on a neurochemistry expedition. Their quest unveiled two active compounds in Lion’s Mane—Hericene A and polysaccharides—that not only traversed the blood-brain barrier but also orchestrated a symphony of nerve growth and memory boost in mice. The revelation marked a significant milestone, attributing the active constituent Hericene A as the enchanting catalyst behind improved memory and neurotrophic magic.

Your Journey with Lion’s Mane: A Symphony of Health

As the curtain rises on the magical properties of Lion’s Mane, incorporating it into your daily routine becomes a captivating prospect. The mushroom’s inclusion in medicinal blends, alongside reishi, shiitake, cordyceps, turkey tail, and others, becomes a harmonious choice. Beyond the age of 45-50, when the body’s immune system starts to wane, these mushroom blends become not only immune-modulators but also potential supporters of memory function.

Wisdom Beyond 55: A Memory Support Supplement

In the grand ballad of life, the age of 55 ushers in the wisdom of memory support supplements. A daily dose featuring CDP-choline, Huperzine A, Phosphatidylserine, and Bacopa monnieri becomes the orchestral finale, weaving a tapestry of memory preservation.

Conclusion: The Symphony Continues

As we embrace the enchanting story of Lion’s Mane, let the mushroom’s symphony resonate in your journey toward vibrant health. With each sip of a mushroom blend or a memory support supplement, you become a part of the captivating melody, unlocking the secrets of memory preservation and embracing the magic within Lion’s Mane.

References:

  1. Martinez-Marmol R et al. [Hericerin derivatives activate a pan-neurotrophic pathway in central hippocampal neurons converging
    to ERK1/2 signaling enhancing spatial memory.](https://pubmed.ncbi.nlm.nih.gov/36660878/) J Neurochemistry. January 20, 2023.
  2. Active compound in Lion’s Mane mushroom improves nerve growth and memory. [News Medical Life Sciences. Feb 13, 2023.](https://www.news-medical.net/news/20230213/Active-compound-in-Lione28099s-Mane-mushroom-improves-nerve-growth-and-memory.aspx#:~:text=In%20a%20recent%20study%20published,nerve%20growth%20and%20boost%20memory)
  3. Tsai-Teng T, et al. [Erinacine A-enriched Hericium erinaceus mycelium ameliorates Alzheimer’s disease-related pathologies in
    APPswe/PS1dE9 transgenic mice.](https://pubmed.ncbi.nlm.nih.gov/27350344/) J Biomed Sci. 2016; 23 (1): 49.
  4. Mori K et al. [Improving effects of the mushroom Yamabushitaki (Hericium erinaceus) on mild cognitive impairments: a double-blind placebo-controlled clinical trial.](https://pubmed.ncbi.nlm.nih.gov/18844328/) Phytother Res. 2009; 23 (3): 367-72.
  5. Ratto D et al. [Hericium erinaceus improves recognition memory and induces hippocampal and cerebellar neurogenesis in frail mice during aging.](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6521003/) Nutrients. 2019; 11 (4): 715.
 
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Dr. Meschino

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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 276 – Unveiling the Power of N-Acetyl Cysteine (NAC): A Hidden Health Gem

LMU-276

Unveiling the Power of N-Acetyl Cysteine (NAC): A Hidden Health Gem

Source: J Cell (2017)

Lifestyle Medicine Update (February 6, 2023)

Introduction:

In the realm of nutritional supplements, there’s a quiet hero that often goes unnoticed — N-acetyl cysteine, or simply NAC. Despite its low profile, NAC packs a punch, offering significant health benefits in our fast-paced, modern world. Let’s delve into the captivating research surrounding NAC and discover its remarkable contributions to our well-being.

Glutathione Boost: A Cellular Shield

In 2017, the journal Cell shed light on NAC, highlighting studies showcasing its ability to significantly increase the body’s synthesis of a crucial antioxidant known as glutathione. Glutathione stands as a formidable defender, shielding our cells from the damaging onslaught of free radicals. These free radicals, if unchecked, can trigger cancerous gene mutations, hasten aging, and contribute to brain changes linked to Alzheimer’s and Parkinson’s diseases.

Diabetes Defence and Fertility Enhancer

NAC doesn’t stop at bolstering glutathione; it also emerges as a guardian against diabetes. Studies reveal that NAC improves the function of insulin receptors, aiding in lowering blood sugar levels, particularly in individuals with type 2 diabetes and pre-diabetes.

For women grappling with polycystic ovarian disease (PCOD), NAC becomes a crucial ally. When combined with the drug clomiphene citrate, NAC enhances treatment efficacy, establishing a normalized ovarian cycle and increasing the chances of pregnancy. Its unique role in breaking down the mucus barrier allows sperm to penetrate the cervix, facilitating fertilization.

Liver Guardian: A Critical Role in Acetaminophen Use

For those relying on acetaminophen for pain control, NAC serves as a vital guardian for the liver. Acetaminophen metabolism requires glutathione in liver cells, preventing its conversion into a toxic compound that can lead to liver failure. Considering acetaminophen’s prevalence and its association with liver failure, NAC supplementation significantly reduces the risk, prompting discussions about its inclusion in medications containing acetaminophen.

Neuroprotective Marvel: Guarding Against Neurodegenerative Diseases

Experimental studies highlight NAC’s preventive potential against key steps in brain cell deterioration, potentially mitigating the risk of Parkinson’s and Alzheimer’s diseases. Beyond its role in boosting glutathione, NAC possesses its own antioxidant properties, fortifying our cellular defences against free radicals.

A Personal Approach: A Daily Supplement Routine

Personally, I incorporate NAC into my daily supplement routine, synergistically combining it with three other natural ingredients—Alpha lipoic acid, L-glutamine, and Silymarin from Milk thistle. This combination aims not only to enhance glutathione synthesis but also to address broader health aspects such as glucose regulation, liver detoxification, fertility enhancement, and potential reduction in the risk of neurodegenerative diseases.

The Wisdom of Dr. Denham Harman

Drawing inspiration from the renowned Dr. Denham Harman, a pioneer in the free radical theory of aging, who swore by alpha-lipoic acid, I believe that the combination of alpha lipoic acid with NAC, L-glutamine, and Silymarin from Milk thistle presents a superior approach. This strategy goes beyond isolated supplementation, offering a comprehensive defence against free radicals and a spectrum of health benefits.

Conclusion

As we unravel the mysteries of NAC, its multifaceted contributions to our health become increasingly evident. From cellular protection and diabetes defence to fertility enhancement and neuroprotection, NAC emerges as a hidden gem in the realm of nutritional supplements, providing a valuable tool for a vibrant and resilient life.

Reference:

 

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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 275 – Unveiling the Power of Choline: A Key Player in Memory Health

LMU-275

Unveiling the Power of Choline: A Key Player in Memory Health

Source: J Aging Cell (January 15, 2023)

Lifestyle Medicine Update (February 1, 2023)

Introduction:

For years, the importance of choline in maintaining cognitive health has been a focal point of discussions among students, colleagues, patients, and the public. Now, a groundbreaking research paper published in the journal Aging Cell in January 2023 adds another layer of evidence to support the claim that sufficient choline intake is integral to preventing age-related memory loss, Alzheimer’s disease, and various common health issues.

The Crucial Role of Choline

As researchers from Arizona State University highlight, choline plays a pivotal role in producing acetylcholine, the memory chemical in the brain. Alarmingly, studies indicate that more than 90% of Americans fall short of the recommended daily choline intake, set at 425 mg/d for adult women and 550 mg/d for adult men. The researchers not only emphasize the widespread deficiency but also propose that the recommended intake levels should be higher for individuals aiming to ward off Alzheimer’s disease over their lifetime.

Insights from Mouse Studies

The researchers induced choline deficiency in both normal mice and mice genetically predisposed to Alzheimer’s disease. Strikingly, choline deficiency resulted in liver damage, heart enlargement, and neurological alterations, showcasing increased development of amyloid plaque and breakdown of the tau protein—common features in human Alzheimer’s disease. Lack of choline also led to significant weight gain, blood sugar regulation issues, diabetes, and motor skill deficits in both normal and genetically predisposed mice.

The Human Connection

The researchers underscore the twofold problem faced by humans: inadequate daily choline intake and suboptimal recommended levels. They explain how choline deficiency compromises learning and memory in humans. While animal-based foods like egg yolks, beef, salmon, and poultry boast the highest choline concentrations, those opting for a more plant-based diet can find appreciable amounts in soybeans, brussels sprouts, cauliflower, peanut butter, almonds, oat bran, beans, peas, broccoli, whole wheat toast, wheat germ, and soy lecithin.

Practical Advice for Choline Intake

For those seeking a supplemental approach, taking two lecithin capsules per day (1200 mg per capsule) can provide 180 mg of choline per capsule. After the age of 55, supplementing with CDP-choline, Huperzine A, Phosphatidylserine, and Bacopa monnieri becomes prudent. Crossing the blood-brain barrier becomes more challenging with age, and these nutrients have shown promise in supporting memory function, particularly in older individuals.

Conclusion

Choline emerges as a key player in memory health, with the 2023 study providing compelling evidence of its significance. Whether through dietary adjustments or targeted supplements, ensuring adequate choline intake becomes a proactive step toward maintaining cognitive well-being.

Reference:

 

Nikhil Dave et al. [Dietary choline intake is necessary to prevent systems‐wide organ pathology and reduce Alzheimer’s disease hallmarks.](https://onlinelibrary.wiley.com/doi/10.1111/acel.13775) Aging Cell, 2023.

 

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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 274 – Brown Rice Much Superior to White Rice for Health Outcomes

LMU-274

The Rice Dilemma: Brown vs. White - Unveiling the Healthier Choice

Source: International Journal of Molecular Science (January 2023)

Lifestyle Medicine Update (January 25, 2023)

Introduction:

The choice between white rice and brown rice often seems inconsequential in our daily meals. However, recent research has shed light on the significant health disparities between the two, highlighting brown rice as a superior choice. Let’s delve into the findings that showcase the remarkable health benefits of opting for brown rice.

The Diabetes Connection: Brown Rice Triumphs

In 2019, a study published in the British Journal of Nutrition brought forth compelling evidence. Overweight individuals with type 2 diabetes who consumed brown rice instead of white rice for three months experienced notable improvements in health parameters. The brown rice
group exhibited a significant drop in hemoglobin A1c, a marker for blood sugar control, along with reductions in bad cholesterol (LDL cholesterol) and inflammatory blood markers.

Moreover, epidemiology studies consistently associate white rice consumption with an increased risk of developing type 2 diabetes, while the reverse holds true for brown rice. Studies dating back to 2014 further support the notion that substituting brown rice for white rice improves blood sugar regulation, cholesterol levels, and inflammatory markers in diabetic subjects.

Antioxidant Boost: A Unique Molecule in Brown Rice

In January 2023, the International Journal of Molecular Science presented a groundbreaking study highlighting the antioxidant potential of brown rice. Unlike white rice, brown rice contains a unique molecule known as CAF (cycloartenyl ferulate), a polyphenol and phytosterol substance. CAF demonstrated impressive antioxidant properties, triggering the synthesis of another crucial antioxidant in the body, heme
oxygenase-1 (HO-1). The study showcased that CAF significantly reduced free radical damage in mouse hepatoma cells, demonstrating its robust antioxidant capabilities.

Additionally, brown rice houses various vitamin E compounds, adding another layer of antioxidant protection. It’s worth noting that 100 gm (3.5 oz) of brown rice provides 1.6-2.0 gm of fiber, compared to the meager 0.4 gm in the same amount of white rice. The insoluble fiber in brown rice supports bowel regularity, and some studies suggest that choosing brown rice over white rice may aid in weight loss.

The Bottom Line

The 2023 study and a wealth of previous research converge on a clear conclusion: brown rice outshines white rice in numerous health aspects. Beyond its well-documented benefits for blood sugar, cholesterol, and inflammation, brown rice surprises us with unexpected antioxidant support. This antioxidant boost is associated with slowing the aging process and protecting against cellular damage from free radicals linked
to various degenerative diseases.

In the ongoing rice dilemma, the evidence is clear—choose brown for a healthier and more robust lifestyle.

References:

  1. Malik V.S. et al. [Substituting brown rice for white rice on diabetes risk factors in India: a randomized controlled study.](https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/substituting-brown-rice-for-white-rice-on-diabetes-risk-factors-in-india-a-randomised-controlled-trial/A0778FC028F6F25D0E6A73787EECECC4) British J Nutrition. 2019; 12 (12): 1389-1397.
  2. Hongyan Wu et al. [Cycloartenyl Ferulate Is the Predominant Compound in Brown Rice Conferring Cytoprotective Potential against Oxidative Stress-Induced Cytotoxicity.](https://www.mdpi.com/1422-0067/24/1/822) International Journal of Molecular Sciences, 2023; 24 (1): 822.
  3. Mohan V et al. [Effect of brown rice, white rice and brown rice with legumes on blood glucose and insulin responses in overweight Indians: A randomized controlled trial.](https://pubmed.ncbi.nlm.nih.gov/24447043/) Diabetes Technol Ther. 2014; 16(5): 17-25.
  4. [Brown vs White Rice – Is one better for your health?](https://www.healthline.com/nutrition/brown-vs-white-rice) Healthline August 16, 2021.
 
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 273 – Unveiling the Protective Power of Vitamin D Against Melanoma

LMU-273

Unveiling the Protective Power of Vitamin D Against Melanoma

Source: J Melanoma Research (December 2022)

Lifestyle Medicine Update (January 18, 2023)

Introduction:

Melanoma, a highly lethal form of skin cancer, has been on the rise in recent years, making it crucial for us to explore effective ways to protect ourselves. According to the American Cancer Society, the risk of developing melanoma is significant, with 1 in 38 Caucasians and 1 in 1000 Black people likely to face this challenge in their lifetime. While conventional wisdom encourages us to minimize UV-light exposure and safeguard our skin with clothing, hats, sunglasses, and sunscreen, a groundbreaking study in Melanoma Research, published in December 2022, brings an additional perspective to the table.

The Vitamin D Connection

The 2022 study in Melanoma Research suggests that regular use of vitamin D supplements alone may play a pivotal role in reducing the risk of melanoma by more than 50%. This finding is particularly significant as it controlled statistically for other crucial risk factors. The study focused on nearly 500 dermatology patients, aged 21-79, who were already at an increased risk of melanoma development, including 96 immune-compromised patients. The results revealed that those who regularly used vitamin D supplements experienced more than a 50% lower incidence of developing melanoma compared to non-users.

Supporting Evidence

The researchers pointed out that other recent studies have also highlighted the benefits of vitamin D in melanoma prevention. These studies show an association between vitamin D supplementation and less aggressive melanoma lesions. Notably, the 2022 study was conducted in Finland, an area with a high incidence of melanoma.

Dosage Recommendations

While the researchers did not specify the exact dosage of vitamin D, it is reasonable for most individuals to consider a daily intake of 1,000 – 2,000 IU. This dosage is likely to bring blood levels into a protective range against various health conditions. The recommended blood level of vitamin D, unless otherwise advised by your doctor, is 85-150 nmol/L or 34 – 60 ng/ml.

Conclusion

In conclusion, the study’s findings suggest that regular use of vitamin D supplements may be an impressive and potentially life-saving strategy in reducing the development of melanoma. While the study did not find a significant impact on other skin conditions, the focus on melanoma prevention brings hope for a proactive and accessible approach to skin cancer risk reduction.

References:

  1. Kanasuo E et al. [Regular use of vitamin D supplement is associated with fewer melanoma cases compared to non-use: a cross-sectional study in 498 adult subjects at risk for skin cancers.](https://journals.lww.com/melanomaresearch/Abstract/9900/Regular_use_of_vitamin_D_supplement_is_associated.51.aspx) J Melanoma Research. 2022.
  2. [Science Daily. Fewer cases of melanoma among people taking vitamin D supplements. January 8, 2023.](https://www.sciencedaily.com/releases/2023/01/230109112555.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 272 – Unveiling Insights: Lifestyle and Diet’s Impact on Colorectal Cancer

LMU-272

Unveiling Insights: Lifestyle and Diet's Impact on Colorectal Cancer

Source: European Prospective Investigation into Cancer and Nutrition Study (Am J Gastroenterology, December 2022)

Lifestyle Medicine Update (January 11, 2023)

Introduction:

 In a groundbreaking update from December 2022, the European Prospective Investigation into Cancer and Nutrition Study illuminated the intricate ties between colorectal cancer and lifestyle factors. Examining nearly 300,000 individuals across ten European countries for 7.8 years, the study unveiled a compelling correlation between a Healthy Lifestyle Index (HLI) score, encompassing factors like smoking, alcohol, BMI, and physical activity, and a 23% lower risk of colorectal cancer. Additionally, dietary insights emphasized the protective role of plant-based foods and the detrimental impact of ultra-processed foods. These findings underscore the pivotal role of lifestyle and diet in preventing colorectal cancer, the second leading cause of cancer death.


Exploring the European Prospective Investigation into Cancer and Nutrition Study

In a riveting December 2022 update, the European Prospective Investigation into Cancer and Nutrition Study shed light on the intricate relationship between colorectal cancer and various lifestyle factors. Following nearly 300,000 individuals aged 35 to 70, residing across ten European countries, for an average of 7.8 years, the researchers delved into the nexus of colorectal cancer incidence, nutrition, lifestyle, and body weight (BMI) measurements.

Healthy Lifestyle Index and Colorectal Cancer Risk

At the study’s commencement, researchers computed a Healthy Lifestyle Index (HLI) score for each participant, considering smoking status, alcohol consumption, BMI, and physical activity. Astonishingly, a favorable healthy lifestyle score correlated with a remarkable 23% lower risk of developing colorectal cancer compared to an unfavourable score. This implies that individuals who refrained from smoking, consumed minimal alcohol, maintained an ideal body weight, and engaged in regular exercise experienced a significantly reduced risk of colorectal cancer.

Dietary Insights: The Plant-Based Advantage

Adding another layer to the discussion, a November 2022 study published in BMC Medicine revealed that men with the highest intake of plant-based foods enjoyed a 22% lower risk of colon cancer. The study emphasized the role of plant foods in increasing fiber and antioxidants associated with cancer prevention. Building on this, a review in the British Medical Journal in August 2022 linked high consumption of ultra-processed foods to a 29% increased risk of colorectal cancer in men, reinforcing the pivotal role of diet in cancer prevention.

The Significance of 2022 Studies

Collectively, the studies from 2022 underscore the pivotal role of lifestyle and dietary choices in colorectal cancer prevention. With colorectal cancer ranking as the second leading cause of cancer death, these findings hold immense importance. While early detection through methods like colonoscopy is crucial, adopting a colon cancer-prevention diet and lifestyle, as highlighted by these studies, emerges as a proactive
measure to ward off the development of colon cancer.

References:

  1. Edorardo B et al. [Changes in lifestyle and risk of colorectal cancer in the European Prospective Investigation into Cancer and Nutrition.](https://journals.lww.com/ajg/Abstract/9900/Changes_in_Lifestyle_and_Risk_of_Colorectal_Cancer.550.aspx) Am J Gastroenterol. Dec 2, 2022.
  2. Medscape Review of Article: [Medscape Article](https://www.medscape.com/viewarticle/986379?src=wnl_recnlnew3_ous_230102_MSCPEDIT_&uac=342474MN&impID=5055634
  3. Kim J et al. [Plant-based dietary patterns defined by a priori indices and colorectal cancer risk by sex and race/ethnicity: the Multiethnic Cohort Study.](https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-022-02623-71) BMC Medicine. November 2022.
  4. Wang L et al. [Association of ultra-processed food consumption with colorectal cancer risk among adults: Results from three prospective US cohort studies.](https://www.bmj.com/content/378/bmj-2021-068921) BMJ August 2022.
 
Eat Smart, Live Well, Look Great,
 

Dr. Meschino

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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