I Read 500 Studies: 10 Things I Learned about your Health

Physionic

Sep 11, 2025

Episode description

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Created with Biorender

0:00 - Introduction
1:00 - Weighted Vests
1:59 - Collagen Peptides
3:55 - Longevity Hormone
5:53 - Lp(a) and Heart Disease
7:33 - Omega-3s for your Heart
9:04 - C15 Fats and Cell Fragility Syndrome
13:17 - Potassium on Stroke Prevention
14:48 - The Best Blood Pressure Lowering Exercise
15:56 - Curcumin for Arthritis
16:55 - VILPA
18:20 - Main Points

Videos & References
Weighted Vests with Robin: https://youtu.be/ePuuHBYx6l4?si=4xqV4oYW42FGdAzf
Weighted Vests on Metabolism: https://youtu.be/lIojfAWU9FA?si=O4xaL7wt3SF23Tp2
Collagen on the Joints: https://youtu.be/b31ZarEqpMc?si=ZKMud32Rcz3DnCw7
Collagen for Skin: https://youtu.be/qABmjdy-Y84?si=S8AsDgVu5erhvsrs
FGF21 and Longevity: https://youtu.be/epoIUTR3ddA?si=4rBg-pBkLK4TMGws
Lp(a) and Heart Disease: https://youtu.be/I8uzM88bbYo?si=8wZOmn0pxmaUREzp
Omega-3s on the Heart: https://youtu.be/tX7xzzIhQgw?si=W7WwrIdUMhU7FWoA
Omega-3 Mechanisms: https://youtu.be/OkKvNGVTzQ4?si=t2QzHdDo5vx--fho
Omega-3s and Atrial Fibrillation: https://youtu.be/XW_NHDnTDII?si=fbAOLChj5nodHl_v
C15 Fats Analysis: https://youtu.be/1AP8wX_MhkE?si=bQnKsOY_lfcH4KyT
C15 vs Omega-3s: https://youtu.be/svUw8PmRrjg?si=1Rn6HlIt9ZavAdmb
Potassium on Stroke Prevention: https://youtu.be/liW9F6gLwgQ?si=O57TuPM7wFA0HEhD
Potassium Mechanisms: https://youtu.be/CoYZe9P3zVw?si=R3KAyZhh74ho4CRA
Best Blood Pressure Exercise: https://youtu.be/SDR_B3Lwg3Q?si=6_5QTVrIl_JrQ9pi
Wall Squat Mechanism: https://youtu.be/-w8EIUpQkG0?si=72xBhaBu05ke42we
Curcumin for Arthritis: https://youtu.be/ztQphqkwLNU?si=k5UodE3CzfBqNOE_
VILPA: https://youtu.be/w5IN0WrPEHw?si=ZnIEySSV7fvyiu_d

********CRITIQUES, RULES, AND NOTES********

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Episode description

Mindsip insights from this episode:

Debunk C15 fat supplement hype with evidence-based insights

The evidence does not support C15 fat supplementation, with the marketing hype around 'cell fragility syndrome' being based on poor quality, industry-affiliated studies.

#C15

#supplement

Question collagen peptides' effectiveness for joint health

Research on collagen peptides for joint health is weak, relying entirely on industry-affiliated studies that show only a mild 10% improvement for arthritis.

#arthritis

#collagen

Wear a weighted vest to boost metabolism during fat loss

Wearing a weighted vest causes your bone cells to release molecules that signal the brain, potentially helping to maintain your metabolism when losing body fat.

#bones

#metabolism

Check Lp(a) levels to uncover hidden heart risk

You should get your Lp(a) levels checked via a specific blood test, as it's a genetically determined heart disease risk factor affecting 20-30% of people and is not on routine panels.

#blood-test

#heart

Implement low protein diet to boost longevity hormone FGF21

A low protein diet, around 9% of total calories, can stimulate the production of the longevity hormone FGF21, though this may not be suitable for older or exercising individuals.

#longevity

#protein

Switch regular salt for potassium blend to lower cardiovascular risk

Simply switching your regular 100% sodium chloride salt for a blend containing 25% potassium chloride can significantly reduce cardiovascular risk.

#heart

#potassium

Incorporate static wall squats to lower blood pressure

The static wall squat is surprisingly the most effective exercise for lowering blood pressure, reducing it on average by 10 points, which is more than some medications.

#blood-pressure

#exercise

Incorporate vigorous intermittent activity to enhance longevity

Incorporating short, one-to-two-minute bursts of vigorous intermittent lifestyle physical activity (VILPA) into daily tasks is linked to a detectable reduction in all-cause mortality.