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“Food order offers one practical lever. In a randomized crossover study of adults with prediabetes, eating vegetables and protein before carbohydrate reduced the post-meal glucose area under the curve by about 39% compared with eating carbohydrate first.”

“The IL-4 also prevents macrophages from releasing pro-inflammatory cytokines during stress that inhibits brain-derived neurotrophic factor (BDNF), which supports learning and memory. The disruption of BDNF during periods of stress disrupt the ability to learn and form memories. In other words, the IL-4 helps with learning under stressful situations.”

“Longer-term nutrient status offers another perspective: in a randomized trial of adults with overweight or obesity, 15 grams of psyllium daily for three months did not significantly alter serum micronutrient concentrations relative to control. That result is useful context for everyday fiber use, although the study did not directly compare vitamin timing within a protein shake.”

“This was not true of all vaccines, however. FTA: > Antibody responses to vaccines containing immune stimulating substances called adjuvants were not affected by a lack of gut bacteria. For example, bacteria were not critical for responses to the Tdap (Tetanus-Diphtheria-Pertussis) vaccine.”

“Dr. Verdin's laboratory focuses on the role of epigenetic regulators in the aging process, the role of metabolism and diet in aging and on the chronic diseases of aging, including Alzheimer’s, proteins that play a central role in linking caloric restriction to increased healthspan, and more recently a topic near and dear to many of you, ketogenesis.”

“Her practical message is to reduce the frequency and size of large glucose exposures. Foods with intact fiber, protein, and minimally processed carbohydrates digest more slowly than refined added sugar, while regular exercise gives skeletal muscle a large destination for circulating glucose.”

“Less visible work can include DNA repair, antioxidant defense, methylation, membrane integrity, and bone or vascular protein activation. The hypothesis is that small shortfalls can permit cumulative damage over years; it does not show that one low intake measurement directly accelerates aging or that supplements reverse aging.”

“01:37:00 - Rhonda’s first Finnish sauna experience. 01:48:06 - Hot baths with a heat of 104oF for 30 minutes have antidepressive effects. 1 01:49:49 - Heat shock proteins play an important role in preventing muscle atrophy, neurodegenerative diseases and depression.”