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“The authors of the study collected information about the participants' dietary intake, body weight and composition, blood pressure, physical activity, and various blood biomarkers, including glycated hemoglobin, a measure of long-term blood glucose control (also known as HbA1c).”

“The participants who consumed the most fiber were 37 percent less likely to die from all causes of premature death than those who consumed the least, even when considering age, sex, body mass index, smoking, exercise, hypertension, diabetes, and abnormal blood lipids.”

“Based on findings from more recent studies using stable isotopes, which more accurately assess muscle protein anabolism and catabolism, Dr. Phillips believes that eating 1.2 to 1.6 grams of protein per kilogram of bodyweight (about 0.5 to 0.7 grams per pound) is likely optimal for muscle protein synthesis, especially as one ages.”

“The authors of the study found that two doses of Pfizer-BioNTech vaccine were 97 percent effective against COVID-19 (including those caused by the B.1.1.7 variant) in vaccine recipients aged 16 to 85 years.”

“Results demonstrated that individuals with higher concentrations of omega-3s, particularly docosahexaenoic acid (DHA) derived from fatty fish, exhibited lower IL-6 levels and reduced methylation of the IL-6 promoter at a CpG site called cg01770232.”

“Adding water to starches and heating them, a process known as gelatinization, increases their digestibility and capacity to increase blood glucose, while heating and then cooling starches (e.g., cooking potatoes and eating them in a cold salad) can create beneficial starches (called retrograde starches) that are resistant to digestion and do not increase blood sugar.”

“BFR training protocols include a frequency of 2-3 times per week, occlusion pressure of 40-80% depending on the limb, using 2 exercises per muscle group, repetition schemes, wear times of 10-20 minutes, loads of 20-50% of 1 rep max, and a tempo of 1-2 seconds for both concentric and eccentric.”

“Lancet. 2018. https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)30134-X/fulltext Overall, it seems that consuming around one standard drink per day does not increase mortality risk, but it doesn’t appear to decrease it either.”

“For example, while vitamin C acts primarily as an antioxidant at physiological concentrations of approximately 50 micromoles per liter, pharmacologic doses of intravenous vitamin C greater than 1 gram generate hydrogen peroxide, a type of reactive oxygen species produced by neutrophils to destroy pathogens such as viruses.”

Shortly after resistance training, participants had lower plasma levels of fibroblast growth factor 19 (FGF19) – a protein secreted by the small intestine and implicated fighting metabolic disease by stimulating the formation of metabolically active brown fatty tissue (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7691747/) and increasing sensitivity to the satiety hormone leptin.