I Read 250 Studies: 10 Things I Learned about your Health
Physionic
Feb 19, 2024
Mindsip insights from this episode:
Reverse atherosclerosis through lifestyle changes
Studies show that atherosclerosis (plaque buildup) can be reversed in humans through dedicated lifestyle changes like exercise, nutrition, and weight loss, not supplements.
Use omega-3 supplements for cognitive improvement over time
Omega-3 supplements with a focus on DHA provide a small but consistent improvement in cognitive ability for those with mild impairment, but may require at least a year of use to see effects.
Reassess Urolithin A supplements for limited benefits
A review of all human trials on Urolithin A supplementation found it had no statistically significant effect on mitochondrial production, and other health benefits were small or nonexistent.
Recognize high LDL as a heart disease risk factor for all diets
Even for 'lean mass hyper-responders' on low-carb diets, current evidence does not prove that high LDL is benign, and it remains a primary heart disease risk factor.
Recognize obesity's role in elevated autophagy markers
Contrary to the popular health narrative, tissue from obese individuals shows elevated markers of autophagy, which may be a response to inflammation rather than a sign of health.
Reverse biological age with a rejuvenating cocktail
A study cocktail of HGH, DHEA, metformin, vitamin D, and zinc was shown to reverse biological age by years and restore the thymus gland from a fatty to a lean state.
Avoid OMAD diet to maintain glucose tolerance
In studies where participants did not lose weight, a one-meal-a-day (OMAD) diet was shown to slightly worsen glucose tolerance.
Leverage GlyNAC for health benefits in individuals over 60
The supplement GlyNAC (N-acetylcysteine and glycine) shows remarkable benefits for people in their 60s and beyond, but is unlikely to be beneficial for healthy individuals under 40 or 50.
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