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“The active whole body hyperthermia group underwent mild-intensity hyperthermia using a Heckel device, with infrared lights heating the chest and coils warming the lower extremities until their core temperature reached 38.5°C—a process taking an average of 107 minutes (range 81–140 minutes)—followed by a 60-minute cool-down phase.”
“Caloric restriction, a potent inducer of autophagy, extends lifespan in many organisms but also reduces the risk of many age-related chronic diseases, such as diabetes, cardiovascular disease, cancer, and brain atrophy – likely attributable to the beneficial effects of autophagy.”
“Assessments of episodic memory based on a battery of cognitive tests demonstrated that the rate of cognitive decline experienced by healthy, older people who had amyloid-beta protein accumulation in their brain and who were APOE4 and BDNF Met carriers was roughly three times the rate of decline among those carrying only the BDNF Val allele (the more common form of the gene that retains valine).”
“However, two small, randomized, double-blind, placebo-controlled experiments in which participants received BHB supplements (as ketone salt or ketone monoester) found that various markers of NLRP3 inflammasome activation, including caspase-1 and interleukin 1-beta, increased, suggesting that the ketones may have unintended proinflammatory effects.”
“Microbial production of short-chain fatty acids, including acetate and propionate, occurs in the colon during the fermentation of indigestible fibers found in plant foods such as legumes, fruits, nuts, cereals, and whole grains.”
“In a randomized crossover study, eight trained men completed four days of daily cycling while eating either a low-carbohydrate, high-fat diet (12 percent carbohydrate) or a normal-carbohydrate diet (62 percent carbohydrate).”
“Furthermore, while a higher dose of exercise (i.e., 300 minutes per week) was best for improving waist circumference, that same wasn't true for body fat percentage, which was reduced the most (2.1%) at 150 minutes per week, and body fat mass, which was reduced the most (2 kg or 4.4 lb) at 100 minutes per week of exercise.”
“When we engage in high-intensity exercise, our muscles become mini biochemical laboratories, synthesizing compounds like lactate and myokines that circulate throughout the body and travel to our organs, where they exert a variety of signaling effects, including the synthesis of brain-derived neurotrophic factor (BDNF) in the brain.”
“Practical ways to use short bouts Choose the version that matches the goal rather than forcing every short activity into one label: For a vigorous fitness stimulus Select a familiar movement such as stairs, a stationary bike, uphill walking, or a bodyweight circuit.”
“If you focus on eating multiple protein-containing meals each day and are thoughtful about your sources, it's likely you'll meet daily protein needs and thrive, whether your goal is gaining more muscle or just staying strong into your later years.”