Lose Weight and Keep it Off

Jul 19, 2024

Harvard Lose Weight and Keep it Off

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Understanding Daily Servings in Food Intake

A daily serving refers to a recommended amount of food from each food group that an individual should consume daily to meet their nutritional needs. These recommendations are often provided by dietary guidelines, such as those from the United States Department of Agriculture (USDA) or similar organizations in other countries. The concept of servings helps ensure a balanced diet, covering all necessary nutrients.

General Serving Sizes by Food Group

Grains
- Daily Recommendation: 6-8 servings for adults.
- Serving Size:
Vegetables
- Daily Recommendation: 3-5 servings for adults.
- Serving Size:
Fruits
- Daily Recommendation: 2-4 servings for adults.
- Serving Size:
Dairy
- Daily Recommendation: 2-3 servings for adults.
- Serving Size:
Protein Foods
- Daily Recommendation: 2-3 servings for adults.
- Serving Size:
Fats and Oils
- Daily Recommendation: Use sparingly.
- Serving Size:

Tips for Serving Sizes

Portion Control: Be mindful of portion sizes to avoid overeating.
Variety: Include a variety of foods from each food group to ensure a balanced intake of nutrients.
Nutrient-Dense Choices: Choose nutrient-dense foods, such as whole grains, fresh fruits, and vegetables, lean proteins, and low-fat dairy.

Special Considerations

Individual Needs: Daily serving recommendations can vary based on age, sex, physical activity level, and overall health. For example, children, pregnant women, and athletes might have different nutritional needs.
Dietary Guidelines: Refer to national dietary guidelines, such as the USDA's MyPlate, for specific recommendations tailored to different populations.

Summary

Daily servings help ensure that you consume a balanced diet rich in essential nutrients. By understanding and adhering to recommended serving sizes from each food group, you can maintain a healthy diet that supports your overall well-being. Adjustments may be necessary based on individual nutritional needs and lifestyle factors.

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Adrenal glands https://youtu.be/-d-9gRgz9pY

The adrenal cortex produces a variety of steroid hormones, all of which are based on cholesterol

Mineralocorticoids (aldosterone is the major mineralocorticoid)

does regulation of minerals - Sodium and Potasium (Na+, K+)

Control of fluids and mineral balance.

Cortisol - the stress hormone

Cortisol stimulates appetite through a combination of physiological and psychological mechanisms, including the mobilization of energy stores, influence on metabolic processes, effects on appetite-regulating hormones, and impact on brain regions responsible for hunger and reward. This complex interplay ensures that the body has sufficient energy to manage stress but can also lead to increased food intake and potential weight gain if stress and cortisol levels remain chronically elevated.

HPA axis - known as the circadian rhythm of cortisol

Alpha-Linolenic Acid (ALA)

ALA is an 18-carbon fatty acid with three cis double bonds. Its chemical formula is C18H30O2.

Amino Acids

The 20 amino acids that comprise proteins;

https://youtu.be/JQYHLRkLF_k

18 of them are

Nonpolar Amino Acids: “GAVIL” (Glycine, Alanine, Valine, Isoleucine, Leucine)

Alanine

Polar Amino Acids: “STAG” (Serine, Threonine, Asparagine, Glutamine)

Asparagine

Acidic Amino Acids: “DE” (Aspartate, Glutamate)
Basic Amino Acids: “LARH” (Lysine, Arginine, Histidine)

Arginine

Aromatic Amino Acids: “PheTyrTrp” (Phenylalanine, Tyrosine, Tryptophan)
Heterocyclic Amino Acid: “Pro” (Proline)

Aspartic Acid (Asp or D): Aspartic acid is a non-essential amino acid, meaning our bodies can synthesize it. However, it’s still important because it serves as a precursor for other amino acids. Aspartic acid is involved in the urea cycle, which helps remove ammonia from the body. It’s also a component of proteins and peptides.

Remember that essential amino acids are those our bodies cannot produce, so we need to obtain them through our diet. Aspartic acid, being non-essential, doesn’t fall into that category, but it’s still valuable for overall health.

Cysteine

a fascinating amino acid with several important roles in the body:

Structure and Function:
- Cysteine is a non-essential amino acid, meaning our bodies can synthesize it.
- It’s a key component of glutathione, a powerful antioxidant found in all tissues.
- Glutathione is made from cysteine, glutamic acid, and glycine.
- Cysteine is also a building block for collagen, which affects skin elasticity and texture.
- It’s a major protein in skin, nails, and hair (found in beta-keratin).
Antioxidant Properties:
- Cysteine’s thiol side chain participates in enzymatic reactions as a nucleophile.
- It contributes to the antioxidant activity of glutathione, protecting cells from oxidative damage.
Health Benefits:
- Supports detoxification processes.
- Aids in hair and nail tissue recovery.
- Helps protect the brain and liver from alcohol, drugs, and cigarette smoke damage.
- Guards against harmful toxins and radiation effects.
- May reduce the effects of aging, promote muscle building, and aid fat burning.
- Encourages white blood cell activity and supports immune function.
Food Sources:
- Cysteine can be produced by our bodies, but it’s also found in high-protein foods like pork, chicken, eggs, milk, and cottage cheese.
- Vegetarians can get it from garlic, granola, and onions.

Glutamic acid (Glutamate)

Essentiality: Glutamic acid is a non-essential amino acid.
Function:

Abundant in the brain, playing a role in neural communication.
Converts to glutamine and vice versa during metabolic processes.

Food Sources: Found in plant proteins, beef, poultry, dairy, eggs, seafood, and soy.

Glutamine

Glycine

Histidine

Isoleucine

Leucine

Lysine

Methionine

Phenylalanine

Proline

Serine

Threonine

Tryptophan

Tyrosine

Valine

AGEs (Advanced Glycation End-products)

AGEs play a significant role in aging and age-related cognitive decline by contributing to oxidative stress, inflammation, and various forms of cellular damage in the brain. Adopting a lifestyle and diet that minimize AGE formation can help protect brain health and reduce the risk of neurodegenerative diseases.

AGEs are harmful compounds formed when proteins or fats combine with sugars in the bloodstream through a process called glycation. They accumulate naturally as we age and are also found in certain foods, particularly those that are processed or cooked at high temperatures.

Impact of AGEs on the Brain:

Oxidative Stress:
- AGEs increase oxidative stress in the brain by generating free radicals. This oxidative damage can impair cellular functions and contribute to neurodegeneration.
Inflammation:
- AGEs can bind to specific receptors called RAGE (Receptor for Advanced Glycation End-products), triggering inflammatory pathways. Chronic inflammation is linked to various neurological conditions.
Impaired Blood-Brain Barrier (BBB):
- The accumulation of AGEs can weaken the blood-brain barrier, making it more permeable to harmful substances, which can lead to neuronal damage and contribute to cognitive decline.
Protein Cross-linking:
- AGEs can cause proteins to cross-link and form aggregates, disrupting normal cellular functions. This is similar to the formation of amyloid plaques in Alzheimer's disease.
Mitochondrial Dysfunction:
- AGEs impair mitochondrial function, reducing energy production and increasing the production of reactive oxygen species, which can further damage brain cells.

Specific Brain Areas Affected by AGEs:

Hippocampus:
- The hippocampus is crucial for memory and learning. AGE accumulation in this region is associated with cognitive decline and memory impairment.
Cortex:
- The cortex, involved in higher-order brain functions such as thought, perception, and memory, can also be affected by AGE-related damage, leading to reduced cognitive abilities.
Amygdala:
- Involved in emotional regulation, the amygdala can be impacted by AGEs, potentially affecting mood and increasing the risk of anxiety and depression.
Basal Ganglia:
- This region, important for motor control and various cognitive functions, can be adversely affected, potentially contributing to movement disorders like Parkinson's disease.

Strategies to Reduce AGE Accumulation:

Dietary Modifications:
- Reduce High-AGE Foods: Limit consumption of foods cooked at high temperatures (e.g., fried, grilled, roasted).
- Increase Antioxidant-rich Foods: Fruits, vegetables, and whole grains can help neutralize free radicals and reduce oxidative stress.
Healthy Cooking Methods:
- Prefer steaming, boiling, or slow-cooking over high-temperature methods to reduce AGE formation in foods.
Glycemic Control:
- Maintain stable blood sugar levels through a balanced diet, regular exercise, and possibly medication if necessary.
Lifestyle Factors:
- Regular Exercise: Physical activity can help reduce oxidative stress and improve overall health.
- Smoking Cessation: Smoking increases AGE formation, so quitting can significantly lower AGE levels.
Supplements and Medications:
- Certain compounds, such as vitamins C and E, and medications like metformin, have been shown to reduce AGE levels and their effects.

Aging Related

Metformin has been shown to reduce AGE levels and their effects.

American College of Sports Medicine

Exercise is an especially effective tool for helping to offset decreases in metabolism related to weight loss. To keep your metabolism revved, the American College of Sports Medicine says:

aim for more than 250 minutes of moderate aerobic activity each week plus

two strength training sessions.

(Note: The strength sessions should be at least 48 hours apart to give your muscles time to recover.)

Aerobic Activity (cardio exercise)

Aerobic activity, also known as cardio exercise, is highly effective for weight loss and long-term weight maintenance. Here are some key points about how aerobic activity contributes to weight management:

Benefits of Aerobic Activity for Weight Loss:

Calorie Burning: Aerobic exercises increase your heart rate and help burn calories. The more intense the activity, the more calories you burn, which aids in creating a calorie deficit necessary for weight loss.
Fat Loss: Consistent aerobic activity helps reduce body fat, particularly visceral fat, which is associated with numerous health risks.
Metabolic Boost: Regular aerobic exercise boosts your metabolism, helping you burn more calories even at rest.

Effective Aerobic Activities:

Walking: A simple and accessible form of aerobic exercise. Brisk walking can significantly contribute to weight loss and maintenance.
Running/Jogging: High-calorie burning activities that improve cardiovascular health and stamina.
Cycling: Both outdoor cycling and stationary biking are excellent for burning calories and improving leg strength.
Swimming: A full-body workout that is gentle on the joints while providing significant calorie burn.
Dancing: Engaging and fun, dancing can be a great way to burn calories and improve overall fitness.
Group Fitness Classes: Classes such as Zumba, step aerobics, or kickboxing provide a structured and social way to engage in aerobic exercise.

Recommendations for Weight Loss and Maintenance:

Frequency: Aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic activity per week, as recommended by the CDC. For substantial weight loss, more exercise may be needed.
Intensity: Mix moderate and high-intensity workouts to maximize calorie burn and improve cardiovascular health. High-Intensity Interval Training (HIIT) is particularly effective.
Consistency: Regular exercise is crucial for maintaining weight loss. Incorporate aerobic activities into your daily routine to ensure consistency.
Variety: Mix different types of aerobic exercises to keep your workouts interesting and target different muscle groups.
Tracking: Monitor your progress through fitness apps, wearables, or a simple exercise log to stay motivated and track your improvements.

Tips for Success:

Set Realistic Goals: Start with achievable goals and gradually increase the intensity and duration of your workouts.
Stay Hydrated: Drink plenty of water before, during, and after exercise to stay hydrated.
Warm-Up and Cool-Down: Always begin with a warm-up and end with a cool-down to prevent injury and aid in recovery.
Listen to Your Body: Pay attention to your body’s signals and avoid overtraining. Rest is crucial for recovery and long-term success.
Combine with Strength Training: Incorporate strength training exercises to build muscle, which can help increase your resting metabolic rate.

By integrating regular aerobic activity into your lifestyle, you can effectively lose weight and keep it off, improving your overall health and well-being.

Atoms

highly electronegative atoms: nitrogen, oxygen, or fluorine

Bacteria

Akkermansia muciniphila is a fascinating gut bacterium that resides in the mucus layer of the colon. Here are some key points about it:

Abundance: Akkermansia constitutes up to 5% of the total bacteria in a healthy adult’s gut microbiome1.
Role: It plays a pivotal role in maintaining gut health and preventing chronic diseases. Specifically, it helps protect the intestinal epithelial cells, which act as a barrier between your immune system and the gut environment2.

Natural Boost: You can increase your levels of Akkermansia naturally by focusing on real food. A healthy diet rich in fiber, polyphenols, and prebiotics can support its growth2.

Biochemistry

The Sciences

Biochemistry - proteins, DNA and what they do. Nutrition, medicine and general health.

Body Weight Planner

www.niddk.nih.gov/bwp

Peptide-tyrosine-tyrosine (PYY) released by the intestine

Peptide YY (PYY), also known as peptide tyrosine-tyrosine, is a gut hormone synthesized and secreted by enteroendocrine cells mainly in the distal small intestine (jejunum and ileum) and large intestine in response to feeding1. Here are some key points about PYY:

Function: PYY acts as a satiety signal, helping to reduce food intake. When released, it contributes to feelings of fullness and satisfaction after a meal.
Structure: PYY is a short peptide consisting of 36 amino acids. The two major forms are PYY 1-36 and PYY 3-36. PYY 3-36 is the most common form in circulation and binds to the Y2 receptor, influencing appetite regulation2.
Release Mechanism: Luminal free fatty acids (FFAs) can trigger the release of PYY from endocrine cells in the lower intestine. Its biological actions include inhibiting gut motility and gastrointestinal and pancreatic secretions3.
Dietary Influence: Consuming dietary fibers from fruits, vegetables, and whole grains can raise PYY 3-36 levels, promoting satiety2.

Orexigenic and anorexigenic pathways.

Orexigenic Neurons:

These neurons stimulate eating and encourage appetite.
Key neuropeptide hormones associated with orexigenic activity include:

Orexin: Also known as hypocretin, orexin plays a role in promoting wakefulness and appetite.
Ghrelin: Often referred to as the “hunger hormone,” ghrelin increases appetite and triggers hunger sensations1.

Anorexigenic Neurons:

These neurons suppress appetite, helping to regulate food intake.
Notable anorexigenic hormones include:

Leptin: Produced by adipocytes (fat cells), leptin acts on brain circuits to reduce food intake and increase energy expenditure. It enhances satiety signals and targets specific neurons in the hypothalamus2.
Insulin: Although primarily associated with glucose regulation, insulin also has anorexigenic effects by influencing appetite control.
Peptide-tyrosine-tyrosine (PYY): Released by the gut, PYY helps regulate appetite and satiety1.

Understanding these pathways is crucial for maintaining a balanced energy homeostasis.

BPA Bisphenol A

A hormone disruptor.

Bisphenol A (BPA) is indeed an endocrine disruptor. It has been incorporated into many plastics used in everyday items, such as plastic bottles, food containers, and cash register receipts. BPA’s structure resembles natural estrogen, allowing it to bind to estrogen receptors in cells and induce inappropriate responses, including increased cell proliferation that could promote tumor development

Endocrine disruptors are natural or synthetic chemicals that can interfere with the hormone system in various ways. These disruptions may include increasing the production of some hormones, decreasing the production of others, and interfering with their signaling, which can lead to health problems1 2 3. Here are some common endocrine disruptors:

Bisphenol A (BPA): Used in polycarbonate plastics and epoxy resins, BPA is found in food packaging, toys, and other applications.
Atrazine: A widely applied herbicide used to control weeds in crops like corn, sorghum, and sugarcane.
Dioxins: Byproducts of certain manufacturing processes, such as herbicide production and paper bleaching.
Perchlorate: An industrial chemical used in rockets, explosives, and fireworks, sometimes found in groundwater.
Phthalates: Used as liquid plasticizers in products like food packaging, cosmetics, fragrances, and children’s toys.
Phytoestrogens: Naturally occurring substances with hormone-like activity found in some plants, such as soy foods.

Remember that while complete avoidance of endocrine disruptors is challenging, making informed choices can help reduce exposure and potential health effects.

Brain

Advanced Glycation End Products

It is caused by consuming proteins with sugars or fats.

Brain Neuro-Nutrition

https://www.youtube.com/shorts/9IzAl6YYCl0?feature=share

Top 10 Foods for a smart brain

Avocado

Blueberries

Broccolli

Chocolate

Eggs

Leafy greens

Olive oil

Salmon

Tumeric

Walnuits

Cholesterol

The brain is rich in collesterol because it has a lot of membranes. Cholesterol is a needed molecule for all celular life. All cells require cholesterol.

Statins

Calories

fat contains 9 calories per gram

4 calories per gram for both carbohydrates and protein.

calories are still calories, even if they come from nonfat products.

Calories from drinks

Calories REASONS YOUR BODY BURNS CALORIES

Basal Metabolic Rate, or BMR (50-65% of calories)

is the rate at which your body burns energy for basic functions, such as breathing or making your heart beat, as well as building cells, hormones, and antibodies.

Activity (30-50% of calories)

Digestion (10% of calories)

Cellular Signaling

Cellular signaling and fats are intricately connected as lipids play crucial roles in the processes of cellular communication. Here are some key points to understand how fats, particularly lipids, are involved in cellular signaling:

Types of Lipids Involved in Cellular Signaling

Phospholipids: Major components of cell membranes, creating a bilayer that serves as a barrier and platform for signaling molecules.
Steroids: Cholesterol and other steroids are involved in membrane structure and function, and can also serve as signaling molecules themselves (e.g., steroid hormones).
Sphingolipids: Involved in cell membrane structure and signaling pathways.
Eicosanoids: Derived from arachidonic acid, these include prostaglandins, thromboxanes, and leukotrienes, which are involved in inflammatory responses and other signaling processes.

Roles of Fats in Cellular Signaling

1. Membrane Structure and Function

Lipid Bilayer: The cell membrane's lipid bilayer is essential for creating a controlled environment for cellular signaling. It houses receptors, ion channels, and other proteins crucial for signal transduction.
Microdomains (Lipid Rafts): Specific areas within the lipid bilayer, known as lipid rafts, are enriched in cholesterol and sphingolipids. These rafts organize signaling molecules for efficient signal transduction.

2. Signal Transduction Pathways

G-Protein Coupled Receptors (GPCRs): These receptors traverse the lipid bilayer and are involved in transmitting signals from extracellular ligands (e.g., hormones, neurotransmitters) to intracellular G-proteins, initiating various signaling cascades.
Tyrosine Kinase Receptors: These receptors also span the membrane and, upon binding to their ligands, activate intracellular signaling pathways through phosphorylation events.

3. Second Messengers

Diacylglycerol (DAG) and Inositol Triphosphate (IP3): These molecules are generated from the phospholipid PIP2 by the action of phospholipase C. DAG remains in the membrane and activates protein kinase C (PKC), while IP3 diffuses through the cytoplasm to release calcium from intracellular stores.
Arachidonic Acid: Released from membrane phospholipids, it serves as a precursor for eicosanoids, which are potent signaling molecules involved in inflammation and other cellular processes.

4. Lipid Signaling Molecules

Prostaglandins: These are involved in the regulation of inflammation, blood flow, and the formation of blood clots.
Sphingosine-1-phosphate (S1P): Plays roles in immune cell trafficking, angiogenesis, and cell survival.
Ceramide: Involved in apoptosis (programmed cell death) and stress responses.

Impact of Fats on Cellular Signaling

Membrane Fluidity: The types of fats present in the cell membrane affect its fluidity and, consequently, the function of membrane proteins and signaling pathways.
Lipid Composition: Changes in lipid composition can modulate signaling pathways. For instance, diets high in certain fats can alter membrane composition and affect signaling related to insulin resistance and inflammation.
Cholesterol: Necessary for the formation of lipid rafts and proper functioning of membrane proteins. Both too much and too little cholesterol can disrupt cellular signaling.
Dietary Fats: Omega-3 and omega-6 fatty acids from the diet can be converted into signaling molecules (e.g., eicosanoids) that have different effects on inflammation and cellular responses.

Conclusion

Fats are integral to cellular signaling, affecting the structure and function of cell membranes, acting as second messengers, and serving as precursors for various signaling molecules. The balance and types of fats in the diet and within the body play crucial roles in maintaining healthy cellular communication and overall physiological functions.

Chemistry

bond dipoles

intermolecular forces

molecular geometry

Bond Dipoles

Bond dipoles are a measure of the polarity of a chemical bond between two atoms. They arise when there is a difference in electronegativity between the bonded atoms, causing a partial positive charge to develop on the less electronegative atom and a partial negative charge on the more electronegative atom. This creates a dipole moment, which is a vector quantity with both magnitude and direction.

Dipole Moment (μ): The dipole moment is calculated as the product of the charge difference and the distance between the charges. It is usually expressed in Debye units (D).
Electronegativity: The ability of an atom to attract electrons towards itself in a chemical bond. When two atoms have different electronegativities, a bond dipole is formed.

Intermolecular Forces

Intermolecular forces are forces of attraction or repulsion between molecules (as opposed to intramolecular forces, which hold atoms together within a molecule). These forces are responsible for many physical properties of substances, such as boiling points, melting points, and solubilities.

London Dispersion Forces (Van der Waals Forces): Weakest intermolecular forces caused by the temporary polarization of molecules due to the movement of electrons.
Dipole-Dipole Interactions: Forces between polar molecules where positive and negative dipoles interact.
Hydrogen Bonds: A special type of dipole-dipole interaction, which occurs when hydrogen is bonded to highly electronegative atoms like nitrogen, oxygen, or fluorine. Hydrogen bonds are stronger than regular dipole-dipole interactions.
Ion-Dipole Interactions: Forces between an ion and a polar molecule. These are particularly important in solutions of ionic compounds in polar solvents like water.

Molecular Geometry

Molecular geometry refers to the three-dimensional arrangement of atoms within a molecule. The geometry of a molecule affects its physical and chemical properties, including reactivity, polarity, phase of matter, color, magnetism, and biological activity.

VSEPR Theory (Valence Shell Electron Pair Repulsion Theory): A model used to predict the geometry of molecules based on the repulsion between electron pairs around a central atom. The idea is that electron pairs (bonding and lone pairs) will arrange themselves as far apart as possible to minimize repulsion.
Common Geometries:

Linear: Bond angle of 180°, as seen in CO2.
Trigonal Planar: Bond angle of 120°, as seen in BF3.
Tetrahedral: Bond angle of 109.5°, as seen in CH4.
Trigonal Bipyramidal: Bond angles of 90° and 120°, as seen in PCl5.
Octahedral: Bond angle of 90°, as seen in SF6.
Bent/Angular: Seen in molecules with lone pairs on the central atom, like H2O.
Trigonal Pyramidal: Seen in NH3.

Understanding these concepts is crucial in predicting and explaining the behavior of molecules in various chemical contexts.

Chemistry General

Chemistry Organic

proton transfer

reaction mechanisms

resonance

stereochemistry

Choline:

Beef, chicken liver, salmon, and eggs are the major source of choline.

Cortisol - the stress hormone

Cortisol is produced by the adrenal glands in response to stress. It plays various roles in the body, including regulating metabolism, immune response, and the stress response. Here’s why cortisol stimulates appetite:

Mechanisms Behind Cortisol-Induced Appetite Stimulation

Energy Mobilization:
- Stress Response: During periods of stress, the body needs to mobilize energy to cope with the perceived threat. Cortisol helps increase glucose availability by stimulating gluconeogenesis (the production of glucose from non-carbohydrate sources) and glycogenolysis (the breakdown of glycogen into glucose).
- Increased Energy Demand: To prepare for potential physical activity or to manage the stressor, the body increases energy demand, which can lead to increased appetite and food intake to replenish energy stores.
Influence on Metabolic Processes:
- Insulin Resistance: Cortisol can cause temporary insulin resistance, leading to higher blood sugar levels. This condition signals the body to consume more food to stabilize energy levels, further increasing appetite.
- Fat and Protein Metabolism: Cortisol affects the metabolism of fats and proteins, often leading to an increase in cravings for high-fat and high-sugar foods, which provide quick energy.
Effects on Appetite-Regulating Hormones:
- Leptin and Ghrelin: Cortisol can influence the balance of leptin and ghrelin, hormones that regulate hunger. Ghrelin, the "hunger hormone," increases appetite, while leptin, the "satiety hormone," decreases it. Elevated cortisol levels can enhance ghrelin secretion and decrease leptin sensitivity, leading to increased hunger and food intake.
Impact on Brain Regions:
- Hypothalamus: Cortisol directly affects the hypothalamus, a brain region responsible for regulating hunger and satiety. Increased cortisol levels can stimulate appetite by affecting the hypothalamic-pituitary-adrenal (HPA) axis.
- Reward System: Stress and elevated cortisol levels can enhance the brain's reward system, making eating, particularly high-calorie foods, more rewarding and thus increasing the desire to eat.

Psychological Factors

Comfort Eating:
- Emotional Eating: Stress can lead to emotional eating, where individuals consume food for comfort rather than hunger. Cortisol can exacerbate this tendency, leading to increased calorie intake.
- Cravings for High-Calorie Foods: Under stress, people often crave foods high in sugar and fat, as these can temporarily reduce stress and provide a sense of comfort.

DHA Docosahexaenoic acid

Squid contains docosahexaenoic acid (DHA), which may improve resting heart rate and reduce platelet aggregation.

(DHA) is an essential omega-3 fatty acid found in cold-water fish, such as salmon. It plays a crucial role in the development of eye and nerve tissues 1. Your body needs DHA for a healthy brain, and it’s also beneficial for heart health

Diets

dietary requirements can vary based on genetics, health status, and lifestyle.

Carnivore Diet

Key Principles of the Carnivore Diet:

Animal-Based Foods Only:
- The diet consists entirely of animal products, including beef, pork, chicken, fish, eggs, and some dairy (especially those low in lactose like butter, hard cheeses, and heavy cream).
Exclusion of Plant Foods:
- All plant-based foods are excluded, including fruits, vegetables, grains, legumes, nuts, and seeds.
Focus on Fatty Cuts:
- Emphasis is often placed on fatty cuts of meat to ensure adequate calorie intake and to maintain ketosis, similar to the ketogenic diet.
Simple Meal Preparation:
- Meals are simple, often just a piece of meat cooked with minimal seasoning or preparation.

Potential Benefits:

Weight Loss:
- Many people report significant weight loss on the carnivore diet due to the elimination of carbohydrates and potential reduction in overall calorie intake.
Improved Mental Clarity:
- Some individuals experience enhanced mental clarity and focus, possibly due to stable blood sugar levels and reduced intake of inflammatory foods.
Reduced Inflammation:
- By eliminating plant-based foods that can be inflammatory for some people, the diet may help reduce overall inflammation and related symptoms.
Digestive Health:
- People with certain digestive issues, such as irritable bowel syndrome (IBS) or Crohn’s disease, might find relief from symptoms by following a carnivore diet.
Simplification of Food Choices:
- The diet simplifies food choices and meal planning, which can be appealing for those who find it challenging to navigate complex dietary guidelines.

Potential Drawbacks and Considerations:

Nutrient Deficiencies:
- Eliminating all plant foods can lead to deficiencies in essential nutrients such as vitamin C, fiber, and various phytonutrients. It’s crucial to monitor and address potential deficiencies.
Long-Term Sustainability:
- The restrictive nature of the diet can make it difficult to sustain long-term, both socially and practically.
Lack of Fiber:
- The absence of fiber in the diet can lead to digestive issues for some individuals, such as constipation.
Potential Health Risks:
- High consumption of red and processed meats has been associated with increased risks of certain diseases, including cardiovascular disease and some cancers. The long-term health effects of a carnivore diet are not well-studied.
Social and Practical Challenges:
- Adhering to a strict carnivore diet can be challenging in social situations and when eating out, as it severely limits food choices.

Conclusion:

The carnivore diet is a highly restrictive eating plan that focuses solely on animal products. While some individuals report significant health benefits, it is essential to approach the diet with caution due to potential nutrient deficiencies and other health risks. Consulting with a healthcare provider or a registered dietitian before starting the carnivore diet is advisable, especially for those with underlying health conditions or concerns about nutritional adequacy.

DASH: Dietary Approaches to Stop Hypertension

FLEXITARIAN

Eating flexitarian means choosing mostly plant-based foods,

"Mediterranean diet"

is taken to mean the traditional diets in a much broader region, including southern France and Spain as well as Morocco, Turkey, Syria, Israel, Lebanon, and Egypt..

The classic Mediterranean diet is the eating pattern of the people who lived in areas bordering the Mediterranean Sea—especially the olive-growing areas of Crete, Greece, and southern Italy—in the late 1950s and early 1960s. This is the time period after the region overcame the food shortages and economic difficulties following World War II but before socioeconomic changes introduced more meat, processed foods, and vegetable oils other than olive oil. Today, "Mediterranean diet" is taken to mean the traditional diets in a much broader region, including southern France and Spain as well as Morocco, Turkey, Syria, Israel, Lebanon, and Egypt.

The traditional Mediterranean diet is characterized by:

• High consumption of vegetables, fruits, legumes, and whole or minimally processed grains.

• Low consumption of meat and meat products (maybe two to three times per month).

• Low consumption of dairy products.

The primary fat is olive oil, which is used to cook and dress the abundant vegetables and legumes. Grains are whole or in the form of fermented sourdough breads or pasta cooked al dente, which lowers the glycemic index and the glycemic load (measures of how the carbohydrates in a specific food affect blood sugar levels).

The combination of the various components of the Mediterranean diet may be more important than any one component in isolation. In other words, it’s about more than just the olive oil or the red wine. For example, when you stew vegetables in olive oil with garlic, onion, parsley, oregano, and basil, you are creating a dish rich in fiber, vitamins, minerals, and phytochemicals, as well as healthy monounsaturated fats.

A number of observational studies have found that a Mediterranean diet is associated with reduced risk of developing several chronic diseases—including cancer, Parkinson’s disease, Alzheimer’s disease, type 2 diabetes, and cardiovascular disease. Some clinical trials echo those findings.

The PREDIMED study enrolled 7,447 adults at high risk for cardiovascular disease and followed them for eight years. The participants were randomly assigned to follow one of three diets—a Mediterranean diet supplemented with olive oil, a Mediterranean diet supplemented with nuts, or a lower-fat diet (the control group). The results show Mediterranean diet benefits to include a significant reduction in heart attacks, strokes, and cardiovascular deaths, as well as reduced risks of developing type 2 diabetes, peripheral artery disease, and breast cancer.

MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay)

Was developed by Martha Clare Morris, a nutritional epidemiologist at Rush University Medical Center, through a study funded by the National Institute on Aging.

• Green leafy vegetables: six or more servings per week.
• Other vegetables: seven or more servings per week.
• Nuts: five or more servings per week.
• Berries: two or more servings per week.
• Beans: four or more meals per week.
• Whole grains: three or more servings per day.
• Fish with fins, such as salmon (not fried): one or more meals per week.
• Poultry (not fried): two or more meals per week.
• Olive oil: use as primary oil.
• Wine: one glass per day.

There are also five food groups to limit in the MIND diet:

• Red meat: less than four meals per week.
• Butter and stick margarine: less than one serving per week.
• Cheese: less than one serving per week.
• Pastries and sweets: less than five servings per week.
• Fast food: less than once per week.

Dopamine

dopamine-like substances (agonists)

Dopamine Receptor Sites Saturation

Dr. David S. Ludwig, MD, PhD

Carbohydrate-Insulin Model of Obesity https://youtu.be/M-He7gyO2xQ

Dr. Frank Hu, MD, Ph.D.

https://youtu.be/ojMKQDOlNWQ

Physician, Nutrition Researcher, and Public Health Advocate. #1 NY Times bestselling author ofALWAYS HUNGRY? and ALWAYS DELICIOUS

Dr. David Ludwig walks you through his ground-breaking nutrition research

https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbDFTb0RseEx5QnhYWmhKZlo3bkw3UFR4QU01d3xBQ3Jtc0ttZ0I1cHF2WmhVODM0UkhQb2N0V05NLUtnYjM3UFc2TjgtMEhWVEUzdjFpeFBKVVc3akxkNnR5RjlxVTBqM20tWFR5UW14RVhyc0VaMnhZakMtQzhvRjhZcHVnVUVQZlVQVHNVZmctV253UHc3QWtQQQ&q=https%3A%2F%2Felemental.medium.com%2Ftime-to-question-everything-you-know-about-milk-12c08b13e98a&v=4mKpgpmZc3M

Dr. Georgia Ede

Book: https://read.amazon.com/?asin=B0C3ZPFCS6&ref_=dbs_t_r_kcr in Kindle

Dr. Georgia Ede is a Harvard-trained psychiatrist specializing in mental health and the brain. She focuses on how diet and nutrition impact mental health and cognitive function, advocating for the role of whole foods and low-carbohydrate diets in treating psychiatric and neurological disorders. Dr. Ede's work emphasizes the connection between what we eat and how our brain functions, aiming to improve mental well-being through dietary changes.

She practices nutritional psychiatry, which explores the relationship between nutrition and mental health. Dr. Ede examines how specific nutrients, or the lack thereof, can affect mood, cognition, and overall mental well-being.

Key Principles of Dr. Georgia Ede's Approach:

Whole Foods Diet:
- Dr. Ede advocates for a diet based on whole, unprocessed foods. She believes that natural, nutrient-dense foods are essential for optimal brain function and mental health.
Low-Carbohydrate, High-Fat (LCHF) Diet:
- She often recommends a low-carbohydrate, high-fat diet, including ketogenic diets, as a way to stabilize blood sugar levels, reduce inflammation, and improve brain health. This diet emphasizes healthy fats, moderate protein, and minimal carbohydrates.
Elimination of Processed Foods and Sugars:
- Processed foods and added sugars are discouraged due to their negative impact on metabolism, inflammation, and brain function. She highlights the importance of avoiding these foods to maintain mental clarity and emotional stability.
Personalized Nutrition:
- Dr. Ede emphasizes the need for personalized nutrition plans tailored to individual health needs and conditions. She recognizes that dietary requirements can vary based on genetics, health status, and lifestyle.
Nutritional Psychiatry:
- Her approach falls under the umbrella of nutritional psychiatry, which explores the relationship between nutrition and mental health. Dr. Ede examines how specific nutrients, or the lack thereof, can affect mood, cognition, and overall mental well-being.

Benefits Highlighted by Dr. Ede:

Improved Mood and Emotional Stability:

A nutrient-dense, low-carb diet can help stabilize mood and reduce symptoms of depression and anxiety.

Enhanced Cognitive Function:

Proper nutrition supports brain health, leading to improved focus, memory, and cognitive performance.

Reduced Inflammation:

By avoiding inflammatory foods, such as sugars and processed foods, the overall inflammation in the body, including the brain, is reduced.

Better Metabolic Health:

Stabilizing blood sugar and insulin levels through a low-carb diet can have positive effects on overall metabolic health.

Practical Recommendations:

Increase Intake of Healthy Fats:
- Foods like avocados, nuts, seeds, olive oil, and fatty fish are encouraged.
Choose High-Quality Proteins:
- Emphasis on grass-fed meats, free-range poultry, and eggs, as well as plant-based proteins like legumes and tofu.
Eat a Variety of Vegetables:
- A diverse intake of vegetables, especially non-starchy ones, is recommended for their vitamins, minerals, and fiber.
Avoid Processed Foods:
- Foods with artificial additives, preservatives, and high levels of sugar and refined grains should be minimized or eliminated.
Monitor and Adjust Diet:
- Regularly assess how dietary changes impact mental health and adjust as needed. Consulting with healthcare providers for personalized advice is also advised.

Dr. Georgia Ede's system is designed to address the root causes of mental health issues through dietary interventions, promoting a holistic approach to mental well-being.

Dr. Gundry

Serials: https://youtu.be/DdlfdjpyE9Y

Lectin Free Gourmet

Dr. Mercola https://mercola.com

Drugs (some help in weight loss)

Metformin

metformin (Fortamet, Glucophage, Glumetza) can help decrease appetite, block carbohydrate absorption, and increase the breakdown of fat.

FDA-approved weight-loss medications.

• lorcaserin (Belviq)

• naltrexone-bupropion (Contrave)

• liraglutide (Saxenda)

• phentermine-topiramate (Qsymia).

Physicians typically prescribe weight-loss medications to people with obesity or those who are overweight with weight-related health risks. If you have a body mass index (BMI) of 30 or more or a BMI of 27 or more with weight-related health risks such as heart disease or type 2 diabetes, and if you haven’t been able to lose weight through lifestyle changes alone, you’re a candidate.

Eating Standards

it’s better to eat earlier in the day

one serving of protein at every meal

When people are given larger portions of food, they tend to eat more, leading to increased caloric intake. This portion size effect can contribute to weight gain and has significant implications for public health and obesity prevention. Strategies to address this include promoting smaller portion sizes, educating people about portion control, and encouraging mindful eating practices.

Endocrine

Endocrine Disruptors

Common endocrine disruptors:

Bisphenol A (BPA): Used in polycarbonate plastics and epoxy resins, BPA is found in food packaging, toys, and other applications.
Atrazine: A widely applied herbicide used to control weeds in crops like corn, sorghum, and sugarcane.
Dioxins: Byproducts of certain manufacturing processes, such as herbicide production and paper bleaching.
Perchlorate: An industrial chemical used in rockets, explosives, and fireworks, sometimes found in groundwater.
Phthalates: Used as liquid plasticizers in products like food packaging, cosmetics, fragrances, and children’s toys.
Phytoestrogens: Naturally occurring substances with hormone-like activity found in some plants, such as soy foods.

Remember that while complete avoidance of endocrine disruptors is challenging, making informed choices can help reduce exposure and potential health effects.

Endorphins

Endorphins are a group of hormones produced by the central nervous system and the pituitary gland. They function as neurotransmitters and play a crucial role in the body's ability to manage pain and stress. The name "endorphin" is derived from "endogenous," meaning produced within the body, and "morphine," a pain-relieving substance. Here are key points about endorphins:

Functions of Endorphins

Pain Relief:
- Natural Painkillers: Endorphins act on the opiate receptors in the brain, reducing the perception of pain and promoting a feeling of well-being.
- Response to Injury: They are released in response to pain and stress, helping to alleviate discomfort.
Stress Reduction:
- Stress Response: Endorphins are released during periods of stress to help the body manage and mitigate stress effects.
- Calming Effect: They induce a sense of calm and relaxation, which can help reduce anxiety and tension.
Mood Enhancement:
- Euphoria: High levels of endorphins can lead to feelings of euphoria, often referred to as the "runner's high" experienced after prolonged exercise.
- Antidepressant Effect: Endorphins can improve mood and have a mild antidepressant effect.
Immune System Boost:
- Immune Function: Some studies suggest that endorphins can enhance immune system function, contributing to overall health.

Triggers for Endorphin Release

Exercise:
- Physical Activity: Activities like running, swimming, cycling, and even walking can stimulate the release of endorphins.
- Intensity: Higher intensity exercises tend to produce a greater release of endorphins.
Food:
- Spicy Foods: Consumption of spicy foods containing capsaicin can trigger endorphin release.
- Chocolate: Eating chocolate can also stimulate the production of endorphins.
Laughter:
- Humor: Laughing, especially deep belly laughs, can increase endorphin levels.
Acupuncture and Massage:
- Alternative Therapies: Acupuncture and massage therapy have been shown to promote the release of endorphins, providing pain relief and relaxation.
Social Interactions:
- Positive Social Interactions: Engaging in social activities and forming strong social bonds can boost endorphin levels.
Meditation and Yoga:
- Mind-Body Practices: Practices like meditation, yoga, and deep breathing exercises can enhance the release of endorphins.

Enzyme - thousands of atoms in it.

Essential Nutrients for Human Health

Here is a comprehensive list of the essential nutrients, vitamins, and minerals that both males and females need for optimal health. The specific daily requirements may vary based on age, sex, and life stage.

Macronutrients

Carbohydrates: Provide energy. Sources include grains, fruits, vegetables, and legumes.
Proteins: Essential for growth, repair, and maintenance of tissues. Sources include meat, fish, dairy, legumes, nuts, and seeds.
Fats: Necessary for energy, cell structure, and absorption of fat-soluble vitamins. Sources include oils, butter, avocados, nuts, and seeds.

Essential Fatty Acids

Omega-3 Fatty Acids: Important for brain function and inflammation regulation. Sources include fish, flaxseeds, chia seeds, and walnuts.
Omega-6 Fatty Acids: Important for skin health and metabolism. Sources include vegetable oils, nuts, and seeds.

Vitamins

Vitamin A: Important for vision, immune function, and skin health. Sources include liver, dairy, and colorful vegetables (carrots, sweet potatoes).
Vitamin B1 (Thiamine): Helps convert nutrients into energy. Sources include whole grains, pork, and legumes.
Vitamin B2 (Riboflavin): Important for energy production and cellular function. Sources include dairy, eggs, and green leafy vegetables.
Vitamin B3 (Niacin): Supports digestive health, skin, and nervous system. Sources include meat, fish, and whole grains.
Vitamin B5 (Pantothenic Acid): Important for fatty acid synthesis. Sources include chicken, beef, potatoes, and oats.
Vitamin B6 (Pyridoxine): Involved in amino acid metabolism. Sources include poultry, fish, and bananas.
Vitamin B7 (Biotin): Important for metabolism of fats, carbohydrates, and proteins. Sources include eggs, almonds, and sweet potatoes.
Vitamin B9 (Folate/Folic Acid): Essential for DNA synthesis and repair. Sources include leafy greens, legumes, and fortified cereals.
Vitamin B12 (Cobalamin): Important for nerve function and blood formation. Sources include meat, fish, dairy, and fortified foods.
Vitamin C: Important for immune function and skin health. Sources include citrus fruits, strawberries, and bell peppers.
Vitamin D: Essential for bone health and immune function. Sources include sunlight exposure, fatty fish, and fortified foods.
Vitamin E: Acts as an antioxidant and supports immune function. Sources include nuts, seeds, and green leafy vegetables.
Vitamin K: Important for blood clotting and bone health. Sources include green leafy vegetables, fish, and meat.

Minerals

Calcium: Essential for bone health and muscle function. Sources include dairy, leafy greens, and fortified foods.
Iron: Important for oxygen transport in the blood. Sources include red meat, beans, and fortified cereals.
Magnesium: Involved in over 300 biochemical reactions in the body. Sources include nuts, seeds, and whole grains.
Phosphorus: Important for bone health and energy production. Sources include dairy, meat, and fish.
Potassium: Essential for nerve function and muscle contraction. Sources include bananas, potatoes, and spinach.
Sodium: Important for fluid balance and nerve function. Sources include table salt and processed foods.
Zinc: Important for immune function and wound healing. Sources include meat, shellfish, and legumes.
Copper: Essential for iron metabolism and neurological function. Sources include shellfish, nuts, and seeds.
Manganese: Important for bone formation and metabolic processes. Sources include nuts, whole grains, and leafy vegetables.
Selenium: Acts as an antioxidant and supports thyroid function. Sources include Brazil nuts, seafood, and eggs.
Iodine: Essential for thyroid function. Sources include iodized salt, seafood, and dairy.
Chromium: Important for macronutrient metabolism. Sources include broccoli, whole grains, and meats.
Molybdenum: Involved in enzymatic processes. Sources include legumes, grains, and nuts.

Water

Hydration: Essential for all bodily functions. Sources include water, beverages, and water-rich foods like fruits and vegetables.

Summary

A balanced diet that includes a variety of foods can help ensure you get all the essential nutrients your body needs. It’s important to consider individual dietary requirements and consult with a healthcare provider or nutritionist for personalized dietary advice.

Exercise

45 minutes of vigorous exercise boost metabolism for 14 hours

When you combine dieting with strength training, all the pounds lost come from fat.

Exercise is an especially effective tool for helping to offset decreases in metabolism related to weight loss. To keep your metabolism revved, the American College of Sports Medicine says to aim for more than 250 minutes of moderate aerobic activity each week plus two strength training sessions. (Note: The strength sessions should be at least 48 hours apart to give your muscles time to recover.)

Irisin - hormone-like substance

New research indicates that physical activity helps regulate weight in ways that go well beyond energy expenditure. A combination of aerobic exercise and strength training boosts levels of a hormone-like substance called irisin, which is generated in skeletal muscles and travels through the bloodstream to fat tissue and other organs.

Irisin nudges the composition of fat tissue in a healthier direction by turning some of your white fat cells (which are mainly storage depots for calories) into beige cells (which resemble energy-burning, heat-producing brown cells).

Irisin levels naturally decline with age, so exercise is an important way of keeping up levels in older adults. High levels of irisin are associated with greater muscle mass and strength, as well as greater insulin sensitivity—an important factor for anyone with diabetes. By contrast, low levels correlate with obesity and insulin resistance.

Exercise also enhances your gut bacteria

Exercising increases the levels of the bacterium Akkermansia muciniphila, which is believed to be associated with lower levels of obesity and related metabolic disorders.

Akkermansia muciniphila

Akkermansia muciniphila is a type of bacteria that resides in the human gut. It has garnered significant interest in recent years due to its potential health benefits and role in maintaining gut health. Here are some key points about Akkermansia muciniphila:

Characteristics

Gram-Negative Bacterium: It is a Gram-negative, anaerobic bacterium.
Mucin-Degrading: A. muciniphila is known for its ability to degrade mucin, a glycoprotein component of the mucus layer lining the gut.

Health Benefits

Gut Barrier Integrity: By degrading mucin, A. muciniphila plays a role in maintaining and renewing the mucus layer of the gut, which is crucial for gut barrier integrity.
Metabolic Health: Research has shown that higher levels of A. muciniphila are associated with improved metabolic health, including better glucose metabolism and reduced body weight.
Anti-Inflammatory Effects: A. muciniphila has been linked to anti-inflammatory effects in the gut, which may help in conditions like inflammatory bowel disease (IBD) and other inflammatory conditions.
Immune System Modulation: It can influence the immune system, potentially enhancing immune responses and maintaining immune homeostasis.

Research and Clinical Implications

Obesity and Diabetes: Studies have suggested that A. muciniphila may help in managing obesity and type 2 diabetes by improving insulin sensitivity and reducing fat mass.
Probiotic Potential: Due to its beneficial effects, there is growing interest in developing A. muciniphila-based probiotics or supplements.
Gut Microbiota Composition: A. muciniphila is considered a beneficial member of the gut microbiota, and its presence is often associated with a healthy gut microbial ecosystem.

Dietary Influences

Diet and Prebiotics: Certain dietary components, such as prebiotics (e.g., inulin), can promote the growth of A. muciniphila in the gut.
Fiber-Rich Foods: Consuming a diet rich in fiber can help support a healthy gut microbiota, including A. muciniphila.

Summary

Akkermansia muciniphila is an important gut bacterium with several potential health benefits, particularly in maintaining gut barrier function, metabolic health, and reducing inflammation. Ongoing research continues to explore its role in human health and its potential therapeutic applications.

Running is ideal to make your brain more responsive to leptin and reduce your appetite.

Exercise relieves stress and improves your mood, helping to dial back emotional eating.

Exercise can boost your energy. It increases the amount of oxygen and nutrients that are delivered to your tissues, improves your sleep, and nudges up levels of energy-producing mitochondria in your cells.

exercise just makes you feel better by increasing your blood levels of endorphins—the “feel-good” chemicals often credited for the “runner’s high.”

Fats

Fat Molecules

monounsaturated and polyunsaturated fats—are heart-friendly.

20% to 35% of calories from fat is fine as long as the bulk of these are helpful monounsaturated and polyunsaturated fats.

Polyunsaturated Omega Fatty Acids

You will find beneficial monounsaturated and polyunsaturated fats in olive, canola, sunflower, and safflower plant and oils as well as in avocados, nuts, seeds, olives, and fatty fish such as salmon and sardines.

Fats and Cellular Signaling

Types of Lipids Involved in Cellular Signaling

Phospholipids: Major components of cell membranes, creating a bilayer that serves as a barrier and platform for signaling molecules.
Steroids: Cholesterol and other steroids are involved in membrane structure and function, and can also serve as signaling molecules themselves (e.g., steroid hormones).
Sphingolipids: Involved in cell membrane structure and signaling pathways.
Eicosanoids: Derived from arachidonic acid, these include prostaglandins, thromboxanes, and leukotrienes, which are involved in inflammatory responses and other signaling processes.

Roles of Fats in Cellular Signaling

1. Membrane Structure and Function

Lipid Bilayer: The cell membrane's lipid bilayer is essential for creating a controlled environment for cellular signaling. It houses receptors, ion channels, and other proteins crucial for signal transduction.
Microdomains (Lipid Rafts): Specific areas within the lipid bilayer, known as lipid rafts, are enriched in cholesterol and sphingolipids. These rafts organize signaling molecules for efficient signal transduction.

2. Signal Transduction Pathways

G-Protein Coupled Receptors (GPCRs): These receptors traverse the lipid bilayer and are involved in transmitting signals from extracellular ligands (e.g., hormones, neurotransmitters) to intracellular G-proteins, initiating various signaling cascades.
Tyrosine Kinase Receptors: These receptors also span the membrane and, upon binding to their ligands, activate intracellular signaling pathways through phosphorylation events.

3. Second Messengers

Diacylglycerol (DAG) and Inositol Triphosphate (IP3): These molecules are generated from the phospholipid PIP2 by the action of phospholipase C. DAG remains in the membrane and activates protein kinase C (PKC), while IP3 diffuses through the cytoplasm to release calcium from intracellular stores.
Arachidonic Acid: Released from membrane phospholipids, it serves as a precursor for eicosanoids, which are potent signaling molecules involved in inflammation and other cellular processes.

4. Lipid Signaling Molecules

Prostaglandins: These are involved in the regulation of inflammation, blood flow, and the formation of blood clots.
Sphingosine-1-phosphate (S1P): Plays roles in immune cell trafficking, angiogenesis, and cell survival.
Ceramide: Involved in apoptosis (programmed cell death) and stress responses.

Impact of Fats on Cellular Signaling

Membrane Fluidity: The types of fats present in the cell membrane affect its fluidity and, consequently, the function of membrane proteins and signaling pathways.
Lipid Composition: Changes in lipid composition can modulate signaling pathways. For instance, diets high in certain fats can alter membrane composition and affect signaling related to insulin resistance and inflammation.
Cholesterol: Necessary for the formation of lipid rafts and proper functioning of membrane proteins. Both too much and too little cholesterol can disrupt cellular signaling.
Dietary Fats: Omega-3 and omega-6 fatty acids from the diet can be converted into signaling molecules (e.g., eicosanoids) that have different effects on inflammation and cellular responses.

Conclusion

CLA Conjugated Linoleic Acid

A fatty-acid found in meat, fish and dairy. And, also taken as a weight management supplement.

Thermogenic - high calorie burne without exercising. It increases basal metabolic rate activity. Increases breakdown of lipids and sugars.

taken as a weight-management supplement

Ferritin holds more iron than feritin.

Most of the iron in our bodies resides in hemoglobin, a protein found in red blood cells. However, about 25% of iron is stored as ferritin, which circulates in the blood and acts as a crucial reservoir. Ferritin controls the release of iron when levels are too low or high1. So, while hemoglobin carries oxygen, ferritin ensures iron availability for various bodily functions! 😊

Ferritin and Magnetism:

Ferritin is a protein with 24 subunits and a small iron oxide core.
The core’s antiferromagnetic properties make it intriguing for magnetogenetics1 2.

Fiber

Fiber is a type of calorie-free carbohydrate that your body can’t digest.

Foods

The food is the key one.

When you eat protein-rich foods (think chicken or fish), your gut releases a flood of satiety hormones such as glucagon-like peptide 1 (GLP-1) and peptide YY (PYY), which send out signals to your brain that help control appetite.

Blueberries

Berries differ from other fruits because they are rich in anthocyanins, a type of phytochemical that has beneficial effects on the areas of the brain that affect learning and memory.

Dark Chocolate

Edamame beans

Young, green soybeans that are commonly served as a snack or appetizer, particularly in Japanese cuisine.

Nutritional Benefits

Protein: A complete protein source, providing all essential amino acids.
Fiber: Helps with digestion and maintaining healthy blood sugar levels.
Vitamins and Minerals: Such as vitamin K, folate, and iron.
Antioxidants: Beneficial for overall health.

Oils

Canola Oil

Canola oil provides healthy fats, many people are hesitant to use it because it is more highly processed than olive oil, and it may be genetically modified.

Pulses -legumbres

Pulses: An Overview

Pulses are a type of leguminous crop that are harvested solely for their dry seed. They are an important source of protein, fiber, vitamins, and minerals, and play a crucial role in a healthy diet. Here are some key points about pulses:

Types of Pulses

Beans: Including kidney beans, black beans, navy beans, pinto beans, and cannellini beans.
Lentils: Such as green, brown, red, yellow, and black lentils.
Peas: Including split peas and chickpeas (garbanzo beans).
Other Pulses: Such as black-eyed peas, adzuki beans, and mung beans.

Nutritional Benefits

High in Protein: Pulses are an excellent source of plant-based protein, making them a valuable component of vegetarian and vegan diets.
Rich in Fiber: They provide both soluble and insoluble fiber, which aids in digestion, helps control blood sugar levels, and lowers cholesterol.
Vitamins and Minerals: Pulses are rich in essential nutrients, including iron, magnesium, potassium, folate, and B vitamins.
Low in Fat: Most pulses are low in fat and contain no cholesterol, making them a heart-healthy food choice.
Complex Carbohydrates: They contain complex carbohydrates, which provide sustained energy and help maintain stable blood sugar levels.

Health Benefits

Heart Health: The fiber, potassium, and other nutrients in pulses contribute to cardiovascular health by lowering blood pressure and cholesterol levels.
Weight Management: High fiber and protein content help increase satiety, which can aid in weight management by reducing overall calorie intake.
Blood Sugar Control: The low glycemic index of pulses helps regulate blood sugar levels, making them beneficial for individuals with diabetes.
Digestive Health: The high fiber content promotes healthy digestion and can prevent constipation.

Culinary Uses

Soups and Stews: Pulses are commonly used in soups and stews, providing texture, flavor, and nutrition.
Salads: They can be added to salads for a protein boost.
Curries and Casseroles: Pulses are a staple in many curries and casseroles, particularly in Indian and Middle Eastern cuisines.
Dips and Spreads: Chickpeas are the main ingredient in hummus, a popular dip, while other beans can be used in various spreads.
Snacks: Roasted chickpeas and other pulse-based snacks are nutritious and satisfying.
Flour: Pulses can be ground into flour and used in baking or as a thickener in soups and sauces.

Examples of Popular Pulses Dishes

Lentil Soup: A hearty and nutritious soup made with lentils, vegetables, and spices.
Chili: A spicy stew typically made with beans, tomatoes, and ground meat or a meat substitute.
Hummus: A creamy dip made from blended chickpeas, tahini, lemon juice, and garlic.
Dhal: An Indian dish made with split peas or lentils, often seasoned with turmeric, cumin, and coriander.
Falafel: Deep-fried balls or patties made from ground chickpeas or fava beans, often served in pita bread with salad and sauces.

Summary

Pulses are a versatile and nutritious food group that includes beans, lentils, peas, and other leguminous crops harvested for their dry seeds. They are rich in protein, fiber, vitamins, and minerals, offering numerous health benefits. Incorporating pulses into your diet can enhance heart health, support weight management, control blood sugar levels, and improve digestive health. They can be enjoyed in a wide variety of culinary applications, from soups and stews to salads and snacks.

Tempeh

Tofu

Whole Grains: Definition and Benefits

Whole grains are grains that contain all three parts of the grain kernel: the bran, germ, and endosperm. Unlike refined grains, which have been milled to remove the bran and germ, whole grains retain their nutrient-rich components. Here’s an in-depth look at whole grains, their benefits, and examples:

Components of Whole Grains

Bran: The outer layer, rich in fiber, antioxidants, vitamins (particularly B vitamins), and minerals.
Germ: The nutrient-packed core, containing healthy fats, vitamins (especially vitamin E and B vitamins), minerals, and antioxidants.
Endosperm: The largest part of the grain, mostly made up of starchy carbohydrates, proteins, and small amounts of vitamins and minerals.

Nutritional Benefits

High in Fiber: Whole grains are an excellent source of dietary fiber, which aids in digestion, helps maintain healthy cholesterol levels, and promotes a feeling of fullness.
Rich in Nutrients: They provide essential vitamins (like B vitamins and vitamin E), minerals (such as iron, magnesium, and selenium), and antioxidants.
Healthy Carbohydrates: Whole grains are a source of complex carbohydrates, which provide sustained energy and help regulate blood sugar levels.
Protein Content: Many whole grains contain a significant amount of protein, which is important for muscle repair and overall health.
Healthy Fats: The germ of whole grains contains healthy fats that contribute to overall well-being.

Health Benefits

Heart Health: The fiber, antioxidants, and other nutrients in whole grains help reduce the risk of heart disease by lowering cholesterol and blood pressure.
Weight Management: Whole grains can help with weight management by promoting satiety and reducing overall calorie intake.
Digestive Health: High fiber content supports healthy digestion and regular bowel movements, preventing constipation.
Blood Sugar Control: The complex carbohydrates and fiber in whole grains help maintain stable blood sugar levels, reducing the risk of type 2 diabetes.
Cancer Prevention: Some studies suggest that whole grains may help reduce the risk of certain cancers, particularly colorectal cancer, due to their fiber and nutrient content.

Examples of Whole Grains

Whole Wheat: Includes whole wheat bread, pasta, and flour.
Brown Rice: A whole grain version of white rice, retaining the bran and germ.
Oats: Whole oats, oatmeal, and oat bran.
Quinoa: A complete protein source and versatile grain.
Barley: Particularly hulled or whole barley.
Millet: A small, nutrient-dense grain.
Bulgar: Cracked wheat that is partially pre-cooked.
Farro: An ancient grain with a nutty flavor.
Amaranth: A protein-rich grain often used in porridge and baking.
Sorghum: Used in a variety of dishes and as a gluten-free flour.

Incorporating Whole Grains into Your Diet

Breakfast: Choose oatmeal, whole grain cereals, or whole wheat toast.
Lunch and Dinner: Incorporate whole grain bread, brown rice, quinoa, or barley into your meals.
Snacks: Opt for whole grain crackers, popcorn, or homemade granola bars.
Baking: Use whole wheat flour or other whole grain flours in baking recipes.

Summary

Whole grains are an essential part of a healthy diet, offering a wide range of nutrients and health benefits. By choosing whole grains over refined grains, you can improve your heart health, aid in weight management, support digestive health, and maintain stable blood sugar levels. Incorporating a variety of whole grains into your meals can help ensure you receive a balanced intake of essential nutrients.

Apricots (canned or frozen)

Beta caroteno & phenols (antioxidants)

Artichokes

5 grms of fiber and 3 grams of protein, calcium, potassium and Iron.

Beans (canned)

Chicken (Canned)

B6, B vitamin Niacin), protein, Iron (Fe) and Selenium (Se)

Chickpeas

Clams (canned)

Protein and zinc

Corn

Has a low glycemic index (GI below 55 are considered low-glycemic)

Fatty Fish

Sardines and Mackerel

Prunes

Vitamin C and helps in absorbin iron.

Has Rutin, an anti-inflammatory and a laxative, (also known as rutoside or quercetin-3-O-rutinoside) is a flavonoid glycoside found in various plants. It consists of the flavonol quercetin and the disaccharide rutinose (α-L-rhamnopyranosyl-(1→6)-β-D-glucopyranose). Here are some key points about rutin:

Sources:
- Rutin is present in citrus fruit peels, with concentrations ranging from 32 to 49 mg/g of flavonoids expressed as rutin equivalents.
- It’s also found in buckwheat, asparagus, green tea, and the leaves of certain plants.
- Tartary buckwheat seeds contain more rutin than common buckwheat seeds.
Health Benefits:

Remember that incorporating a variety of flavonoids, including rutin, into your diet can contribute to overall health.

Red Meat (max of two to three servings per week.)

Red meat has high amounts of protein, which helps promote muscle growth, and vitamin B12. For example, a 3-ounce serving has about 45% of the Daily Value (DV) of protein and 35% of the DV for B12. A serving of red meat is also a good source of zinc and selenium, a powerful antioxidant. Plus, red meat is rich in iron.

Dr. Hu says you don't need to eat red meat to get these essential nutrients. "You can get the same amounts—and in some cases even more—from poultry, fish, eggs, and nuts, and as well as by following a plant-based diet."

Red Peppers (roasted glasses packaged)

Vitamin C and

Tomatoes (canned) and watermelons

Lycopene is a powerful antioxidant found in red fruits and vegetables, such as tomatoes and watermelon. As a member of the carotenoid family, it fights free radicals, which can cause oxidative stress and contribute to diseases. Research suggests that lycopene may protect against certain cancers, promote heart health, and even prevent sunburn

Vegetables

Cruciferous

broccoli, Brussels sprouts, cabbage, cauliflower

Water Chestnuts

Lectin Free Gourmet

https://www.lectinfreegourmet.com/

Yogurt (Plain from sheep or goat)

Foods to avoid

Clam shoulder soups

Contains titanium dioxide

Titanium dioxide is used in cosmetics and food.

Concerns exist about its nano-sized particles and potential health effects,

Peaches (the can ones)

Too much addes sugar.

Process Meats

Liquid smoke leads to a risk of carcinogenic substances known as polycyclic aromatic hydrocarbons (PAHs) being present. PAHs are also present when you cook over a coal grill

lead to a risk of carcinogenic substances known as polycyclic aromatic hydrocarbons (PAHs) being present. PAHs are also present when you cook over a cool grill

Foods to Eat

Chicken, fish, eggs, tofu, beans, and lentils, which contain less saturated fat.

Panko, a Japanese style breadcrumbs. (for pasta)

Foods high in Protein

Almonds:
- Almonds are a nutritious tree nut rich in protein, fiber, vitamin E, manganese, and magnesium. One ounce (28.35 grams) provides approximately 6 grams of protein1.
Chicken Breast:
- Chicken breast is an excellent source of protein, along with B vitamins, zinc, and selenium. Half of a chicken breast (86 grams) contains about 26.7 grams of protein1.
Cottage Cheese:
- Cottage cheese is low in fat and calories but high in protein. One cup (226 grams) provides around 28 grams of protein1.
Beans and Lentils:
- Legumes like beans and lentils are rich in protein and fiber. They’re versatile and can be included in various dishes.
Nuts and Seeds:
- almonds
- pistachios
- cashews
- Pumpkin seeds
- sunflower

Foods with Monounsaturated and Polyunsaturated Fats

Monounsaturated Fats

Monounsaturated fats are considered heart-healthy fats that can help reduce bad cholesterol levels and lower the risk of heart disease and stroke. They are also high in vitamin E, an antioxidant. Here are examples of foods rich in monounsaturated fats:

Olive Oil: A staple in the Mediterranean diet, olive oil is a rich source of monounsaturated fats.
Avocados: Both the fruit and avocado oil are high in monounsaturated fats.
Nuts: Many nuts, including almonds, cashews, and peanuts, are excellent sources.
Seeds: Pumpkin seeds and sesame seeds contain significant amounts of monounsaturated fats.
Canola Oil: A versatile cooking oil with a high monounsaturated fat content.
Peanut Butter: Natural peanut butter is rich in monounsaturated fats.
Sunflower Oil: Contains a good amount of monounsaturated fats.

Polyunsaturated Fats

Polyunsaturated fats include omega-3 and omega-6 fatty acids, which are essential fats the body cannot produce. They are crucial for brain function and cell growth. Here are examples of foods rich in polyunsaturated fats:

Fatty Fish: Salmon, mackerel, trout, sardines, and herring are high in omega-3 fatty acids.
Flaxseeds: Flaxseed oil and ground flaxseeds are excellent sources of omega-3 fatty acids.
Chia Seeds: Another plant-based source of omega-3 fatty acids.
Walnuts: A good source of both omega-3 and omega-6 fatty acids.
Soybeans and Soy Products: Soybean oil, tofu, and edamame contain significant amounts of polyunsaturated fats.
Sunflower Seeds: Rich in omega-6 fatty acids.
Corn Oil: Commonly used cooking oil that is high in omega-6 fatty acids.
Safflower Oil: Another oil high in omega-6 fatty acids.
Hemp Seeds: Contain a balanced ratio of omega-3 to omega-6 fatty acids.
Algae Oil: A plant-based source of omega-3 fatty acids, particularly DHA.

Health Benefits

Both monounsaturated and polyunsaturated fats provide several health benefits, including:

Improving heart health: By lowering bad cholesterol levels (LDL) and increasing good cholesterol levels (HDL).
Reducing inflammation: Omega-3 fatty acids, in particular, have anti-inflammatory properties.
Supporting brain function: Essential for cognitive health and development.
Maintaining healthy skin: Important for skin cell membranes and overall skin health.

Incorporating these fats into your diet by consuming the foods listed above can contribute to better overall health and well-being.

Food Thermic Effect

thermic effect of food - the amount of energy it takes to digest food.

Glucose

Glycemic Index

(GI below 55 are considered low-glycemic)

Government

Agency for Healthcare Research and Quality (AHRQ)

A U.S. government agency under the Department of Health and Human Services (HHS). Its mission is to improve the quality, safety, efficiency, and effectiveness of healthcare for all Americans. AHRQ accomplishes this through research and evidence to make healthcare safer and improve quality, as well as providing data and tools for healthcare providers, policymakers, and patients.

Key areas of focus for AHRQ include:

Patient Safety: Reducing the risk of harm from healthcare services by promoting practices that improve patient safety.
Quality Improvement: Developing strategies to improve healthcare delivery and patient outcomes.
Evidence-Based Practice: Promoting the use of research findings in clinical practice to improve patient care.
Health IT: Supporting the use of health information technology to enhance healthcare quality and safety.
Data and Analytics: Providing data, tools, and resources to improve decision-making in healthcare.

For more detailed information, you can visit the AHRQ official website.

2024July18

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CDC Centers for Desease Control and Prevention

History and Structure:

Founded: The CDC was founded in 1946 and originally focused on controlling malaria in the United States.
Headquarters: Located in Atlanta, Georgia.
Leadership: The CDC is led by a Director, who is appointed by the President of the United States.
Centers and Programs: The CDC is composed of various centers, institutes, and offices, each focusing on specific public health areas, such as the National Center for Chronic Disease Prevention and Health Promotion (NCCDPHP) and the National Center for Immunization and Respiratory Diseases (NCIRD).

Department of Health and Human Services (HHS)

Dietary Supplement Health and Education Act of 1994

individual nutrients, herbs, and plants can be sold without testing, so long as the labeling doesn’t make direct health or therapeutic claims.

The FDA cannot take a product off the market unless it is found to be unsafe. Because the agency can’t test every one of the thousands of supplements on store shelves, most face no danger of being removed.

National Institute for Biomedical Imaging and Bioengineering

National Institutes of Health (NIH)

US Department of Health and Human Services

United States Department of Agriculture (USDA)

`` US Department of Health and Human Services

Greenhouse Gases (GHGs)

They are gases in Earth's atmosphere that trap heat. They let sunlight in but prevent some of the heat that the sunlight brings from leaving the atmosphere. This phenomenon is known as the greenhouse effect, which helps keep our planet warm enough to support life. However, human activities have significantly increased the concentrations of these gases, contributing to global warming and climate change. Here’s an overview of key greenhouse gases, their sources, and their impact:

Key Greenhouse Gases

Carbon Dioxide (CO2)
- Sources: Burning fossil fuels (coal, oil, and natural gas), deforestation, and various industrial processes.
- Impact: CO2 is the primary greenhouse gas emitted through human activities and has the most significant overall impact on global warming.
Methane (CH4)
- Sources: Agriculture (especially livestock digestion and manure management), landfills, natural gas and petroleum systems, and wetlands.
- Impact: Methane is over 25 times more effective than CO2 at trapping heat in the atmosphere over a 100-year period, though it is present in smaller quantities.
Nitrous Oxide (N2O)
- Sources: Agricultural activities (synthetic fertilizers, manure, and nitrogen-fixing crops), fossil fuel combustion, wastewater management, and industrial processes.
- Impact: Nitrous oxide has a global warming potential about 298 times that of CO2 over a 100-year period.
Fluorinated Gases
- Types: Hydrofluorocarbons (HFCs), perfluorocarbons (PFCs), sulfur hexafluoride (SF6), and nitrogen trifluoride (NF3).
- Sources: Industrial processes, refrigeration, and the use of various consumer products.
- Impact: These gases have a high global warming potential and can stay in the atmosphere for centuries. They are often used as replacements for ozone-depleting substances.
Water Vapor (H2O)
- Sources: Natural processes such as evaporation and transpiration from plants.
- Impact: Water vapor is the most abundant greenhouse gas, but human activities have a minimal direct impact on its concentration. It acts as a feedback mechanism; as the planet warms, more water vapor enters the atmosphere, amplifying the greenhouse effect.

The Greenhouse Effect

The greenhouse effect is a natural process where greenhouse gases absorb and emit infrared radiation, warming the Earth’s surface and lower atmosphere. Without this effect, Earth would be too cold to sustain life as we know it. However, the enhancement of the greenhouse effect due to increased concentrations of GHGs is leading to global warming and climate change.

Impacts of Increased Greenhouse Gases

Global Warming: Increased greenhouse gases lead to higher global temperatures, causing a range of climatic changes.
Sea Level Rise: Melting polar ice and thermal expansion of seawater contribute to rising sea levels, threatening coastal communities.
Extreme Weather Events: Increased frequency and severity of events such as hurricanes, droughts, heatwaves, and heavy rainfall.
Ocean Acidification: CO2 absorbed by the oceans leads to acidification, affecting marine life and ecosystems.
Ecosystem Disruption: Changes in temperature and precipitation patterns can disrupt habitats, leading to shifts in species distributions and biodiversity loss.

Mitigation Strategies

Reducing Emissions: Implementing policies and technologies to reduce GHG emissions from industry, transportation, agriculture, and energy production.
Renewable Energy: Transitioning to renewable energy sources such as wind, solar, and hydroelectric power to reduce reliance on fossil fuels.
Energy Efficiency: Improving energy efficiency in buildings, vehicles, and appliances to reduce energy consumption and emissions.
Carbon Sequestration: Enhancing natural processes or developing technologies to capture and store CO2 from the atmosphere.
Sustainable Agriculture: Adopting practices that reduce methane and nitrous oxide emissions, such as improved livestock management and optimized fertilizer use.

Summary

Greenhouse gases are critical components of the Earth’s atmosphere that help regulate its temperature. However, human activities have increased the concentrations of these gases, leading to enhanced greenhouse effects and global warming. Addressing the challenges posed by greenhouse gases requires concerted efforts to reduce emissions, transition to sustainable energy sources, and adopt practices that mitigate their impact on the climate.

Heart

Cardiometabolic Risk Factors

Cardiometabolic risk factors are conditions and behaviors that increase the likelihood of developing cardiovascular disease (CVD) and metabolic disorders, such as type 2 diabetes and metabolic syndrome. These risk factors can often be interrelated and tend to cluster together, significantly elevating the overall risk of heart disease, stroke, and diabetes.

Key Cardiometabolic Risk Factors

Hypertension (High Blood Pressure)
- Impact: Increases the strain on the heart and arteries, leading to heart disease, stroke, and kidney damage.
- Management: Regular monitoring, lifestyle changes (diet, exercise), and medication if needed.
Dyslipidemia (Abnormal Blood Lipid Levels)
- Impact: Includes high levels of low-density lipoprotein (LDL) cholesterol, low levels of high-density lipoprotein (HDL) cholesterol, and high triglycerides. These conditions contribute to atherosclerosis and heart disease.
- Management: Diet changes (reducing saturated and trans fats), regular exercise, medications like statins.
Insulin Resistance and Type 2 Diabetes
- Impact: Insulin resistance can lead to high blood sugar levels and eventually type 2 diabetes, increasing the risk of cardiovascular disease.
- Management: Weight loss, regular physical activity, a balanced diet, and medications to control blood glucose levels.
Obesity and Overweight
- Impact: Excess body weight, especially abdominal fat, increases the risk of cardiovascular disease, type 2 diabetes, and other health issues.
- Management: Balanced diet, regular physical activity, behavior changes, and, in some cases, weight loss surgery.
Physical Inactivity
- Impact: Lack of physical activity is associated with an increased risk of cardiovascular disease, type 2 diabetes, and obesity.
- Management: Regular physical activity, including aerobic and strength-training exercises.
Poor Diet
- Impact: Diets high in saturated fats, trans fats, sodium, and added sugars can lead to obesity, hypertension, dyslipidemia, and insulin resistance.
- Management: Adopting a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.
Smoking
- Impact: Smoking damages blood vessels, raises blood pressure, reduces oxygen to the heart, and promotes atherosclerosis.
- Management: Smoking cessation programs, medications, counseling, and support groups.
Excessive Alcohol Consumption
- Impact: Excessive drinking can lead to hypertension, heart disease, and liver disease.
- Management: Limiting alcohol intake to moderate levels or abstaining altogether.
Chronic Inflammation
- Impact: Chronic low-level inflammation is associated with the development of atherosclerosis and insulin resistance.
- Management: Anti-inflammatory diets, physical activity, weight loss, and managing underlying conditions.
Genetic Predisposition
- Impact: Family history of cardiovascular disease, type 2 diabetes, or metabolic syndrome can increase risk.
- Management: Regular screening, lifestyle modifications, and possibly medications to manage risk factors.
Age and Gender
- Impact: Risk increases with age, and males are generally at higher risk at a younger age, although post-menopausal women’s risk increases significantly.
- Management: Awareness and proactive management of other modifiable risk factors.

Strategies to Reduce Cardiometabolic Risk

Healthy Eating: Emphasize whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit processed foods, sugar, and salt.
Regular Physical Activity: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, along with muscle-strengthening exercises.
Weight Management: Achieve and maintain a healthy weight through diet and exercise.
Smoking Cessation: Seek support to quit smoking.
Moderate Alcohol Consumption: Limit intake to no more than one drink per day for women and two drinks per day for men.
Regular Health Screenings: Monitor blood pressure, cholesterol levels, blood sugar, and weight regularly.
Stress Management: Engage in activities that reduce stress, such as mindfulness, yoga, or hobbies.
Medication Adherence: Follow prescribed treatments for hypertension, diabetes, and dyslipidemia.

Summary

Cardiometabolic risk factors include conditions and lifestyle behaviors that increase the risk of cardiovascular disease and metabolic disorders. Managing these risk factors through healthy lifestyle choices, regular screenings, and appropriate medical interventions can significantly reduce the risk of developing serious health complications.

Hemoglobin and Oxygen Transport:

Iron is a major component of hemoglobin, a protein found in red blood cells. Hemoglobin binds to oxygen in the lungs and carries it to all parts of the body. Without enough iron, there aren’t sufficient red blood cells to transport oxygen, leading to fatigue and weakness1 2.

Hemosiderin

Hemosiderin is a protein compound that helps the body store iron. When there’s an excess of hemosiderin in the body, iron becomes trapped within tissues, leading to staining or discoloration of the skin. These golden-yellow-brown spots often appear on the lower legs, particularly between the ankles and knees. The primary cause of hemosiderin staining is chronic venous insufficiency (CVI), which results from compromised blood flow due to ineffective leg vein valves. Other factors, such as trauma, broken bones, or surgical incisions, can also contribute to hemosiderin staining1 2. While the staining itself is usually painless, it’s essential to address any underlying health conditions associated with it! 😊

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Microsoft Copilot in Bing

Histamine receptors

are proteins that bind with histamine, a neurotransmitter involved in various physiological processes. There are four main types:

H1 Receptor: These receptors are primarily located on smooth muscle cells, endothelial cells, and neurons. Activation of H1 receptors mediates various responses, including smooth muscle contraction (leading to bronchoconstriction and intestinal cramping), increased vascular permeability (resulting in edema), and stimulation of sensory nerve endings (causing itching and pain). H1 antagonists, commonly known as antihistamines, are used to alleviate symptoms of allergies and allergic reactions1.
H2 Receptor: Found mainly in the stomach lining (parietal cells), H2 receptors regulate gastric acid secretion by stimulating the production of hydrochloric acid. H2 antagonists (H2 blockers) are used to reduce stomach acid production and treat conditions like gastroesophageal reflux disease (GERD) and peptic ulcers1.
H3 Receptor: These receptors are predominantly located in the central nervous system (CNS), particularly in regions associated with neurotransmitter release and modulation. H3 receptors act as presynaptic autoreceptors and heteroreceptors, regulating the release of neurotransmitters such as dopamine, serotonin, norepinephrine, and acetylcholine. Modulation of H3 receptors is being explored as a potential target for various neurological and psychiatric disorders1.
H4 Receptor: Initially discovered on immune cells (mast cells, eosinophils, and T cells), H4 receptors are involved in immune responses, including chemotaxis (cellular movement in response to chemical signals) and cytokine production. These receptors play a role in inflammation and allergic reactions. Ongoing research aims to better understand their involvement in immune-related disorders and develop potential therapeutic interventions1.

Hormones

Satiety hormones send out signals to your brain that help control appetite.

glucagon-like peptide 1 (GLP-1)

peptide YY (PYY)

Hormones Ghreilin and Leptin

Octanoylation refers to the process of modifying a molecule by attaching an eight-carbon fatty acid called octanoate. In the context of the hormone ghrelin, octanoylation occurs at a specific site (Serine 3) and is essential for its biological effects. Ghrelin, which plays a role in energy and glucose homeostasis, requires this modification to bind and activate its receptor. The enzyme responsible for ghrelin octanoylation is ghrelin O-acyltransferase (GOAT)

An octanoylated peptide refers to a peptide that has undergone a specific posttranslational modification called serine octanoylation. In this process, an eight-carbon fatty acid (octanoate) is attached to a serine residue within the peptide. One well-known example of an octanoylated peptide is ghrelin, a hormone involved in energy homeostasis and appetite regulation1. Ghrelin’s octanoylation is essential for its binding to and activation of its receptor, making it a crucial modification for its biological function. Somatotrophs, also known as somatotropic cells, are specialized cells found in the anterior pituitary gland. Here’s what you need to know:

Function: Somatotrophs produce and release growth hormone (GH), also called somatotropin. GH plays a crucial role in stimulating body growth, particularly the growth of epiphyseal cartilages.
Stimulation: These cells are stimulated to release GH in response to somatocrinin (also known as growth hormone-releasing hormone, GHRH), which comes from the hypothalamus.
Percentage: Somatotrophs constitute about 30-40% of the cells in the anterior pituitary.
Clinical Significance:
- Deficiency: Low levels of somatotropin can lead to pituitary dwarfism before puberty or during bone tissue growth.
- Excess: Over-secretion of growth hormone can cause gigantism (excessive growth) before puberty or acromegaly (abnormal growth in adults).

Remember, these cells play a vital role in regulating growth and overall health.

Ghreiliin is made in the stomach (99%) and intestine

Push you to eat more

Slows metabolism

Increases when you need to eat.

Ghrelin, also known as the “hunger hormone,” plays a crucial role in regulating appetite and energy balance. Here are some key points about ghrelin:

Production and Release:
- Ghrelin is primarily produced in the stomach, specifically by endocrine cells called P/D1 cells1.
- Additionally, small amounts of ghrelin are released from other parts of the body, including the small intestine, brain, and pancreas2.
Functions:
- Appetite Regulation: Ghrelin signals the hypothalamus (a part of the brain) to increase appetite, making you feel hungry when your stomach is empty.
- Fat Storage: It promotes fat storage in the body.
- Growth Hormone Release: Ghrelin stimulates the pituitary gland to release growth hormones.
- Digestive System: It stimulates the movement of food through the digestive system, from the stomach to the intestines.
- Insulin Control: Ghrelin also contributes to controlling insulin release.
- Cardiovascular Health: It plays a role in protecting cardiovascular health1.
Comparison with Leptin:
- Leptin, produced by fat cells, decreases appetite and signals fullness.
- Ghrelin and leptin work together to regulate short-term and long-term weight control, respectively1.

Remember that ghrelin levels are highest right before mealtimes, and they decrease after eating

Leptin is produced by the fat cells.

Tells the brain when enough food is on board.

Low level, Lack of energy, food, Leptin makes a signal to eat.

How to Eat

WHEN YOU EAT IN A HURRY: As you eat and drink, your stomach fills, activating stretch receptors in your stomach. These receptors send satiety messages to your brain via the vagus nerve, which connects the brain to the stomach. Then, as food enters your small intestine, appetite hormones are released, sending additional fullness messages to your brain.

The process doesn’t happen immediately. It can take 20 minutes or longer for your brain to realize it’s time to put down your fork. Eating too quickly doesn’t allow this intricate system sufficient time to work, making it easy to overeat without even realizing it.

Hunger Systems

Homeostatic

Hedonic

Insulin

Eating processed carbohydrates raises insulin levels, and

insulin drives calories into fat cells for storage,

Insulin resistance

A condition in which the body's cells become less responsive to the hormone insulin. Insulin is crucial for regulating blood sugar levels by facilitating the uptake of glucose (sugar) from the bloodstream into cells for energy. When cells become resistant to insulin, more insulin is needed to achieve the same effect, leading to higher levels of insulin in the blood (hyperinsulinemia) and often higher blood glucose levels.

In insulin resistance, the cells do not respond effectively to insulin. This impairs glucose uptake, leading to elevated blood glucose levels. The pancreas compensates by producing more insulin, but over time, this can lead to pancreatic beta-cell dysfunction and decreased insulin production.

Insulin resistance is a condition where the body's cells become less responsive to insulin, leading to higher blood sugar and insulin levels. It is a significant risk factor for type 2 diabetes and other metabolic disorders. Managing insulin resistance involves lifestyle changes such as improving diet, increasing physical activity, losing weight, and sometimes taking medication. Regular monitoring and proactive management can help prevent the progression to more serious health conditions.

Insulin Resistance: Definition and Implications

Insulin resistance is a condition in which the body's cells become less responsive to the hormone insulin. Insulin is crucial for regulating blood sugar levels by facilitating the uptake of glucose (sugar) from the bloodstream into cells for energy. When cells become resistant to insulin, more insulin is needed to achieve the same effect, leading to higher levels of insulin in the blood (hyperinsulinemia) and often higher blood glucose levels.

Mechanism of Insulin Resistance

Normal Insulin Function: Under normal conditions, insulin binds to receptors on the surface of cells, triggering a series of reactions that allow glucose to enter the cell.
Insulin Resistance: In insulin resistance, the cells do not respond effectively to insulin. This impairs glucose uptake, leading to elevated blood glucose levels. The pancreas compensates by producing more insulin, but over time, this can lead to pancreatic beta-cell dysfunction and decreased insulin production.

Causes of Insulin Resistance

Genetic Factors: Family history and genetic predisposition can increase the risk of developing insulin resistance.
Obesity: Excess body fat, particularly visceral fat (around the abdomen), is strongly associated with insulin resistance.
Physical Inactivity: Lack of regular physical activity contributes to weight gain and can impair insulin sensitivity.
Diet: Diets high in refined carbohydrates, sugars, and unhealthy fats can contribute to insulin resistance.
Hormonal Imbalances: Conditions like polycystic ovary syndrome (PCOS) are associated with insulin resistance.
Inflammation: Chronic low-grade inflammation in the body can interfere with insulin signaling.
Age: Insulin resistance tends to increase with age.
Medications: Some medications, such as corticosteroids, can induce insulin resistance.

Symptoms of Insulin Resistance

Often, insulin resistance itself does not cause noticeable symptoms. However, it can lead to conditions that do have symptoms:

Type 2 Diabetes: Symptoms include increased thirst, frequent urination, fatigue, blurred vision, and slow-healing wounds.
Metabolic Syndrome: A cluster of conditions that occur together, increasing the risk of heart disease, stroke, and type 2 diabetes. These conditions include high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels.

Health Implications

Type 2 Diabetes: Insulin resistance is a major risk factor for developing type 2 diabetes. As the condition progresses, the pancreas cannot keep up with the increased demand for insulin, leading to high blood sugar levels.
Cardiovascular Disease: Insulin resistance is associated with an increased risk of atherosclerosis (hardening and narrowing of the arteries), hypertension, and other cardiovascular diseases.
Metabolic Syndrome: A cluster of conditions that increases the risk of heart disease, stroke, and diabetes.
Non-Alcoholic Fatty Liver Disease (NAFLD): Insulin resistance can lead to the accumulation of fat in the liver.
Polycystic Ovary Syndrome (PCOS): Insulin resistance is a common feature of PCOS and contributes to the reproductive and metabolic complications of the condition.

Diagnosis

Blood Tests: Measuring fasting blood glucose, insulin levels, and Hemoglobin A1c (HbA1c) can help diagnose insulin resistance and its associated conditions.
Oral Glucose Tolerance Test (OGTT): Measures the body’s response to glucose over a period of time after consuming a glucose-rich drink.
Homeostasis Model Assessment of Insulin Resistance (HOMA-IR): A calculation using fasting blood glucose and insulin levels to estimate insulin resistance.

Management and Treatment

Dietary Changes:
- Balanced Diet: Focus on whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables.
- Low Glycemic Index Foods: These foods cause a slower rise in blood glucose levels.
- Reduce Sugars and Refined Carbs: Minimize the intake of sugary foods and beverages and refined grains.
Physical Activity:
- Regular Exercise: Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, along with muscle-strengthening exercises.
Weight Management:
- Lose Excess Weight: Even a modest weight loss (5-10% of body weight) can significantly improve insulin sensitivity.
Medications:
- Metformin: Often prescribed for managing blood glucose levels in people with type 2 diabetes and sometimes for those with insulin resistance.
Lifestyle Changes:
- Reduce Stress: Chronic stress can worsen insulin resistance.
- Improve Sleep: Quality sleep is important for maintaining healthy insulin levels.

Summary

Leptin

Leptin is a hormone primarily produced by adipose (fat) tissue. It plays a crucial role in regulating energy balance by inhibiting hunger, which in turn helps to regulate body weight. Here are key points about leptin production and its functions:

Production of Leptin

Primary Source: Adipose Tissue

White Adipose Tissue: The majority of leptin is produced by white adipose tissue, which stores fat and regulates energy balance.

Other Sources: Although adipose tissue is the primary source, small amounts of leptin are also produced by:

Brown Adipose Tissue: Involved in thermogenesis (heat production).
Placenta: During pregnancy, the placenta produces leptin, which may play a role in fetal development and maternal energy regulation.
Stomach: Some leptin is produced in the stomach, particularly in the gastric epithelial cells.
Skeletal Muscle: Minor amounts are produced in skeletal muscle.

Functions of Leptin

Regulation of Appetite and Food Intake:
- Leptin acts on the hypothalamus in the brain, where it helps to suppress appetite and promote the feeling of satiety (fullness).
- Higher levels of leptin signal the brain that the body has sufficient energy stores, reducing hunger and food intake.
Energy Expenditure:
- Leptin increases energy expenditure by stimulating thermogenesis, particularly in brown adipose tissue.
Metabolic Regulation:
- Leptin influences various metabolic processes, including glucose metabolism and insulin sensitivity.
Reproductive Function:
- Adequate levels of leptin are necessary for normal reproductive function. Low leptin levels, often associated with low body fat, can lead to reproductive dysfunction.
Immune Function:
- Leptin has a role in modulating immune responses, particularly in enhancing the function of T-cells.

Leptin and Obesity

Leptin Resistance: In many cases of obesity, there is an overproduction of leptin, but the body becomes resistant to its effects. This leptin resistance means that despite high levels of leptin, the brain does not receive the signal to reduce hunger and increase energy expenditure, leading to continued overeating and weight

Liquid Smoke

Liquid smoke leads to a risk of carcinogenic substances known as polycyclic aromatic hydrocarbons (PAHs) being present. PAHs are also present when you cook over a coal grill

Meats

Do not eat Filet Mignon. If you do, since filet mignon doesn’t have much fat or connective tissue, it’s best not to cook it beyond medium-rare.

Grass-fed beef typically contains:

Higher levels of omega-3 fatty acids.
Higher levels of conjugated linoleic acid (CLA).
Higher antioxidant levels, such as vitamin E.
More favorable omega-6 to omega-3 ratio

The U.S. Wellness Meats Story (They ship to Puerto Rico)

US Wellness Meats is owned and operated by family farms. For 20+ years, the mission has been to offer nutritious, 100% grass-fed and pasture-raised meats from cleaner, greener, sustainable farms. Our farms use NO pesticides, NO herbicides, NO added growth hormones, NO GMOs, and NO antibiotics.

Find Us At

Grassland Beef

US Wellness Meats

18685 316th Ave

Canton, MO 63435

Call Us
877.383.0051
Email
eathealthy@grasslandbeef.com

Medications

MAOI antidepressants, or monoamine oxidase inhibitors

monoamines (serotonin, norepinephrine, and dopamine)

Heavy potential interactions and side effects, MAOIs are generally prescribed when other antidepressants have not been effective, and patients are closely monitored while on these medications.

Metabolic Syndrome (any three)

Metabolic Syndrome: A cluster of conditions that occur together, increasing the risk of heart disease, stroke, and type 2 diabetes. These conditions include high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels.

Molecules

All diseases have a molecular base. Health status is governed by large biomolecules like

enzymes, receptors, and DNA.

La cantidad de moléculas en una célula varía enormemente dependiendo del tipo de célula y su tamaño. Sin embargo, para dar una idea aproximada, podemos considerar una célula bacteriana típica y una célula humana típica.

Célula Bacteriana

Una célula de Escherichia coli (E. coli) es un ejemplo común de célula bacteriana:

Volumen: Aproximadamente 1μm31 \mu m^31μm3 (micrómetro cúbico).
Número de moléculas:

Una célula de E. coli contiene alrededor de 2 a 4 millones de moléculas de proteína.
Contiene alrededor de 1 a 2 millones de moléculas de ARN.
Posee alrededor de 4 millones de nucleótidos en su ADN.
Contiene miles de tipos de metabolitos y otras moléculas pequeñas en concentraciones variadas.

Célula Humana

Una célula humana típica, como un fibroblasto, es mucho más grande:

Volumen: Aproximadamente 2000μm32000 \mu m^32000μm3.
Número de moléculas:

Una célula humana puede contener aproximadamente 10 mil millones de moléculas de proteína.
Puede tener alrededor de 10 millones de moléculas de ARN.
Contiene alrededor de 3 mil millones de pares de bases en su ADN (en estado diploide).
También contiene miles de tipos de metabolitos y otras moléculas pequeñas en concentraciones variadas.

Ejemplos de Cantidades de Moléculas en una Célula Humana

Moléculas de agua: Hay alrededor de 1.6×10101.6 \times 10^{10}1.6×1010 moléculas de agua en una célula humana típica, ya que el agua representa aproximadamente el 70% del peso total de la célula.
Moléculas de ATP: Hay entre 1 y 10 millones de moléculas de ATP (adenosina trifosfato) en una célula humana típica.
Iones: Hay millones de iones como sodio, potasio, calcio, y cloruro que juegan roles cruciales en funciones celulares.

Resumen

En resumen, una célula contiene desde millones hasta miles de millones de moléculas dependiendo del tipo y tamaño de la célula. Las bacterias tienen alrededor de unos pocos millones de moléculas, mientras que las células humanas tienen miles de millones de moléculas. Estos números son aproximaciones y pueden variar según las condiciones y el estado de la célula.

Molecules Biomolecules https://youtu.be/J6R8zDAl_vw?list=PLybg94GvOJ9Fazvaf8unWl9J2soXCAvy4

Carbohydrates

Lipids

Nucleic Acids

Proteins

Neurons

The most basic unit of the brain

Neurotransmitters

Neurotransmitters are crucial for the proper functioning of the nervous system and play significant roles in our daily lives, affecting everything from mood and cognition to muscle control and pain perception. Understanding the balance and interactions of these neurotransmitters is key to addressing various neurological and psychiatric conditions.

Neurotransmitters are chemical messengers that transmit signals across synapses from one neuron to another in the brain and throughout the nervous system. They play a crucial role in regulating a wide range of physiological processes and behaviors, including mood, sleep, appetite, learning, memory, and muscle contraction.

Key Neurotransmitters and Their Functions (Alphabetical Order):

Acetylcholine (ACh):
- Functions: Involved in muscle activation, attention, learning, and memory.
Anandamide:
- Functions: Involved in pain, depression, appetite, memory, and fertility.
Dopamine:
- Functions: Plays a key role in reward, motivation, pleasure, motor control, and regulation of mood.
Endorphins:
- Functions: Natural painkillers that reduce pain perception and promote a feeling of well-being.
Epinephrine (Adrenaline):
- Functions: Involved in the fight-or-flight response, increasing heart rate, and mobilizing energy reserves.
GABA (Gamma-Aminobutyric Acid):
- Functions: The primary inhibitory neurotransmitter in the brain, reducing neuronal excitability and promoting relaxation.
Glutamate:
- Functions: The primary excitatory neurotransmitter in the brain, involved in learning, memory, and synaptic plasticity.
Histamine:
- Functions: Involved in immune responses, regulates sleep-wake cycles, and controls appetite.
Norepinephrine (Noradrenaline):
- Functions: Involved in arousal, alertness, attention, and the fight-or-flight response.
Oxytocin:
- Functions: Plays a role in social bonding, sexual reproduction, childbirth, and the period after childbirth.
Serotonin:
- Functions: Regulates mood, appetite, sleep, memory, and learning.
Substance P:
- Functions: Involved in pain perception and the regulation of mood and anxiety.

These neurotransmitters are essential for various physiological and psychological functions, and imbalances in their levels or activity can contribute to numerous health conditions.

How Neurotransmitters Work:

Synthesis: Neurotransmitters are synthesized from precursor molecules within the neuron.
Storage: They are stored in synaptic vesicles within the presynaptic neuron.
Release: Upon receiving an electrical signal (action potential), neurotransmitters are released into the synaptic cleft.
Binding: Neurotransmitters bind to specific receptors on the postsynaptic neuron, causing a response.
Reuptake/Degradation: After their action, neurotransmitters are either taken back up into the presynaptic neuron (reuptake) or broken down by enzymes.

Importance in Medicine and Psychiatry:

Neurotransmitter imbalances are often linked to various mental health conditions, leading to the development of medications that target specific neurotransmitter systems (e.g., SSRIs for serotonin in depression, antipsychotics for dopamine in schizophrenia).
Understanding neurotransmitter functions helps in diagnosing and treating neurological disorders and in the development of new therapies.

Conclusion:

Neurotransmitters are essential for communication within the nervous system, influencing every aspect of human behavior and physiological function. Their intricate balance and interaction are crucial for maintaining mental and physical health.

Synaptic Cleft

Obesogenic

An obesogenic environment promotes behaviors that contribute to obesity, such as high-calorie diets and sedentary lifestyles. Addressing these environments requires a multifaceted approach, including policy changes, community initiatives, workplace wellness programs, and individual lifestyle modifications. By creating supportive environments that encourage healthy eating and physical activity, we can combat the rise of obesity and its associated health risks.

Orthostatic hypotension

(a drop in blood pressure upon standing)

Oxilofrine

A stimulant that raises heart rate and blood pressure.

Oxilofrine has not been approved for use in the United States but more than 50% of the supplements analyzed contained this substance. Of these, a shocking 43% contained amounts that exceeded the recommended pharmacological dose.

Pharma

recommended pharmacological dose

The recommended pharmacological dose refers to the specific amount of a medication that is advised for administration to achieve the desired therapeutic effect while minimizing the risk of side effects and toxicity. This dose is typically established based on clinical trials, research studies, and clinical practice guidelines. It takes into account factors such as the average effective dose, the medication's pharmacokinetics and pharmacodynamics, and the safety profile for the target population.

The recommended dose usually includes:

Starting Dose: The initial amount of medication given to begin treatment, which is often lower to assess the patient's tolerance.
Maintenance Dose: The dose required to maintain the desired therapeutic effect after the initial response has been achieved.
Maximum Dose: The highest amount of medication that can be safely administered without causing significant adverse effects.

For example, in the context of MAOI antidepressants:

The starting dose is the initial amount given to assess the patient's response and tolerance.
The maintenance dose is the dose adjusted based on the patient's response to achieve ongoing therapeutic benefits.
The maximum dose is the highest dose recommended to avoid toxicity and severe side effects.

Healthcare providers determine the appropriate dose for individual patients based on various factors, including age, weight, overall health, the severity of the condition being treated, and the patient's response to the medication.

Reports

Morbidity and Mortality Weekly Report (MMWR)

Produced by the CDC Centers for Desease Control and Prevention

Reticuloendothelial system

collectively contributes to immune defense, tissue maintenance, and antigen handling. Its components work together to maintain homeostasis and protect against infections and foreign substances.

Salad Dressing

Make your own salad dressing with two parts vinegar to one part canola or olive oil.

Signals

Afferent

Afferent signals come from outside stimuli and tell your brain what they are sensing. For example, afferent neurons bring information about temperature, touch, pain, and other sensory experiences to the brain. These signals are integrated and processed in the brain, which then coordinates a response via efferent signals back to the rest of the body

Efferent

Efferent signals, also known as motor signals, are nerve impulses that travel from the central nervous system (CNS) to the muscles and glands. These signals allow your body to carry out specific actions, such as moving a limb or secreting hormones. In contrast to afferent signals, which convey sensory information to the CNS, efferent signals are responsible for executing commands from the brain and spinal cord.

Sleep

7-8 hours of sleep: low Ghrelin (full) and high Leptin (got enough food feeling)

Lack of sleep: high Ghrelin (hungry) and low Leptin (unsalisfiable)

Lack of sleep also has been found to affect the risk for chronic diseases such as diabetes, heart disease, and Alzheimer’s, maintaining a regular sleep schedule makes smart sense.

Steroids

Cholesterol

Sex Hormones (PAE)

Other Hormones

Cortisone

Cortisol

Stress

When stress becomes chronic, your adrenal glands secrete the hormone cortisol, which stimulates appetite and makes you crave less-than-healthy, fatty, sugary foods.

Sugar

Artificial sweeteners wreak havoc on the balance of healthy bacteria in the gut, favoring the growth of certain types of bacteria that lead you to absorb more calories from the food you eat.

In addition, some health experts are concerned about their impact on appetite—that diet drinks prompt hunger

Suplements

Hydroxicut

Hydroxycut was voluntarily withdrawn after the FDA received reports of liver toxicity, seizures, and a type of muscle pain called rhabdomyolysis. Although the current Hydroxycut products no longer contain the troublesome ingredients (notably ephedra), medical literature continues to note adverse effects from the supplement.

Oxilofrine

A stimulant that raises heart rate and blood pressure.

Surgery

bariatric surgery

When used in combination with lifestyle modification, weight-loss surgery has been proven to be the most effective therapy available, yielding long-term results and better health for people with serious weight problems—particularly those who also suffer from weight-related health issues.

Successful weight-loss surgery may produce these health benefits, among others:

• Diabetes

• High blood pressure

• High cholesterol

• Sleep apnea.

Each of the ailments above significantly improve or completely disappear in roughly 60% to 80% of people who undergo weight-loss surgery. The result of these health benefits: a nearly 30% lower risk of early death.

A 2019 study found that in a group of people diagnosed with both diabetes and obesity, those who had weight-loss surgery significantly lowered their risk of experiencing a heart attack, stroke, heart failure, or similar cardiovascular emergency.

Moreover, a range of other health problems also lessen following surgery, including arthritis, asthma, gastroesophageal reflux disease, infertility, sexual dysfunction, and urinary incontinence.

When combined with a healthy lifestyle, the results of weight-loss surgery can be dramatic. Within the first two years after the procedure, people typically achieve a maximum weight loss of roughly 20% to 35% of their initial body weight.

Over time, weight loss tends to decline, but the loss is often maintained in a range that still produces significant health improvements.

Endoscopic sleeve gastrectomy (ESG)

Endoscopic sleeve gastrectomy (ESG) is a minimally invasive weight-loss procedure designed to reduce the size of the stomach using an endoscopic approach, without the need for traditional surgery. Here's an overview of the procedure, its benefits, risks, and other relevant details:

Overview of ESG

Procedure:
- Technique: ESG is performed using a flexible endoscope, which is inserted through the mouth and into the stomach. The endoscope is equipped with a suturing device that allows the surgeon to place sutures in the stomach.
- Goal: The sutures create a sleeve or tube-like shape in the stomach, significantly reducing its volume and capacity. This helps in reducing food intake and promoting a feeling of fullness with smaller amounts of food.
- Duration: The procedure typically takes about 60 to 90 minutes and is performed under general anesthesia.
Benefits:
- Minimally Invasive: ESG is less invasive compared to traditional surgical methods like laparoscopic sleeve gastrectomy. There are no external incisions, which reduces the risk of complications and speeds up recovery time.
- Weight Loss: Patients can achieve significant weight loss, typically losing about 15-20% of their total body weight within the first year.
- Reversibility: Unlike some surgical weight-loss procedures, ESG can be reversed if necessary, as it does not involve removing any part of the stomach.
- Short Recovery Time: Most patients can return to their normal activities within a few days to a week after the procedure.
Risks and Considerations:
- Complications: Although rare, potential complications include bleeding, infection, and gastrointestinal perforation.
- Follow-up: Regular follow-up with a healthcare provider is essential to monitor progress, manage potential side effects, and provide nutritional guidance.
- Lifestyle Changes: Successful long-term weight loss requires adherence to a healthy diet and regular physical activity. ESG is a tool that aids weight loss, but lifestyle changes are crucial for maintaining results.
Eligibility:
- Candidates: ESG is typically recommended for individuals with a body mass index (BMI) of 30 or higher who have not had success with other weight-loss methods. It may also be an option for those who are not candidates for traditional bariatric surgery due to medical reasons.
Outcomes:
- Weight Loss: Patients often experience substantial weight loss within the first six months to a year following the procedure.
- Health Improvements: Weight loss can lead to improvements in obesity-related conditions such as type 2 diabetes, hypertension, sleep apnea, and more.

Post-Procedure Care

Dietary Guidelines:
- Initial Phase: Patients typically start with a liquid diet immediately after the procedure and gradually progress to pureed foods, soft foods, and eventually regular foods over several weeks.
- Long-term Diet: A balanced, nutrient-rich diet with appropriate portion sizes is essential for maintaining weight loss and overall health.
Physical Activity:
- Regular exercise is important to support weight loss and overall well-being. Patients should follow their healthcare provider’s recommendations for starting and maintaining an exercise routine.
Support:
- Many patients benefit from participating in weight-loss support groups or counseling to address emotional and psychological aspects of weight loss.

Endoscopic sleeve gastrectomy offers a promising option for individuals seeking a less invasive approach to weight loss. However, as with any medical procedure, it is important to discuss the potential benefits and risks with a qualified healthcare provider to determine if it is the right choice for the individual’s specific circumstances.

Tautology

A tautology is a statement that is always true, regardless of the truth values of its individual components. In logic and mathematics, tautologies play an important role. For example, the statement “Either it will rain tomorrow, or it won’t” is a tautology because it is true regardless of the weather forecast. Similarly, in propositional logic, the expression

Therapies

CBT

Titanium dioxide (TiO₂)

an inorganic compound derived from titanium with the chemical formula TiO₂. Here are some key points about it:

itanium dioxide is used in cosmetics and food.
Concerns exist about its nano-sized particles and potential health effects

445 different genes that have been linked to some aspect of obesity

(FTO) gene

Biology is not destiny. Even people with the so-called fat mass and obesity-associated (FTO) gene—the first gene discovered that contributes to common types of obesity—are much less likely to be overweight if they engage in a high level of physical activity.

Body Mass Index (BMI):

Obesity is when body mass index pushes to 30 or higher.

Is an approximate measure of body fat based on a person’s height and weight,

If your BMI is above 25, losing weight is a smart idea.

Fat in the abdomen is more metabolically active than fat stored elsewhere, so it secretes more fatty acids, hormones, and inflammatory compounds into your bloodstream. Health experts define abdominal obesity as a waist circumference measuring 35 inches or more for women or 40 inches or more for men.

calorie awareness

Calories daily intake

Woman 1200 - 1500

Men 1500 - 1800

Microbiota

It takes just one day to alter the composition of your gut bacteria.

In one Harvard study, researchers found that changes in diet could affect a person’s gut microbes in as little as one day.

Your gut is home to more than 100 trillion microbial cells regulating immune and digestive health and even influencing your mood. That’s more than triple the number of human cells in your body (estimated to be 30 trillion cells

Your microbial cells, or microbes, are incredibly diverse, with up to 1,150 different species that potentially live in your gut.

people struggling with obesity have been found to have gut bacteria that are less diverse and genetically rich than those of lean people. That’s potentially a problem because scientists are also finding that certain microbes may help you stay slim by stimulating the production of hormones that keep you feeling full, such as leptin.

Other gut bacteria may promote weight gain by increasing the fermentation of carbohydrates, encouraging the body to absorb more of their calories.

Still other microbes may prompt the body to store greater amounts of fat.

Vitamins

fat-soluble vitamins (A, D, E, and K)

Water

Drinking a glass of water before a meal does control appetite.

One reason water may tame your appetite is that it makes you feel more full. It stretches your stomach, sending signals of fullness to your brain.

The timing of drinking water after a meal can depend on individual preferences and digestive health, but here are some general guidelines:

Immediately After Eating:
- It's generally safe to drink water right after a meal. It helps in the digestion process by aiding the movement of food through the digestive tract.
During a Meal:
- Drinking water during a meal can help with digestion and make swallowing easier. However, some believe that excessive water intake during a meal might dilute digestive juices, potentially slowing down the digestion process.
30 Minutes After a Meal:
- Some nutritionists recommend waiting about 30 minutes after a meal before drinking a significant amount of water. This is thought to allow the body to properly absorb the nutrients from the food.
Before a Meal:
- Drinking a glass of water about 30 minutes before a meal can aid digestion and help control appetite, which might prevent overeating.

Considerations:

Hydration Needs: Ensure you are meeting your daily water intake needs throughout the day, not just around meals.
Digestive Health: If you have specific digestive issues, such as acid reflux or slow digestion, consult with a healthcare professional for personalized advice.
Individual Preferences: Listen to your body and adjust based on how you feel after eating and drinking at different times.

Ultimately, there is no strict rule, and the best practice is to stay hydrated throughout the day while observing how your body responds to drinking water at different times.

Weight Loss

CBT: Cognitive Behavioral Therapy

National Weight Control Registry http://www.nwcr.ws/

CBT for obesity, therapists help their patients identify and change sabotaging thoughts that perpetuate overeating and weight gain.

At the same time, CBT addresses thoughts and actions related to personal issues such as appearance, self-confidence, and quality of friendships.

The actual weight loss depends on your starting weight and the degree to which your body has adapted to reduced calories by slowing metabolism.

The old “3,500 calories equal 1 pound” rule is wrong

Weight and Genetics

Scientists have uncovered 445 different genes that have been linked to some aspect of obesity. (Open our page on the topic in a new window by clicking here.) https://www.harvardhealthonlinelearning.com/learn/course/lose-weight-and-keep-it-off/getting-started/challenges-of-weight-loss?page=3

Some people do indeed seem to put on weight faster than others, and genetics can play a significant role in this variability. Here are some key points explaining why genetics can influence weight gain:

Genetic Factors Influencing Weight Gain

Basal Metabolic Rate (BMR): Genetic variations can affect an individual's basal metabolic rate, which is the number of calories the body needs to maintain basic physiological functions at rest. A lower BMR can make it easier to gain weight.
Appetite Regulation: Genes can influence hormones related to hunger and satiety, such as leptin and ghrelin. Variations in these genes can lead to differences in appetite and food intake.
Fat Storage and Distribution: Genetic factors can determine how and where the body stores fat. Some people may be genetically predisposed to store fat more efficiently or in specific areas of the body.
Energy Efficiency: Some individuals may have a genetic tendency to use energy more efficiently, meaning they require fewer calories for the same activities, which can lead to weight gain if calorie intake is not adjusted accordingly.
Response to Diet and Exercise: Genetic differences can affect how the body responds to different types of diets and exercise regimens. Some people may lose or gain weight more easily based on their genetic makeup.

Genetic Disorders and Conditions

Prader-Willi Syndrome: A genetic disorder that causes insatiable hunger, leading to excessive eating and weight gain.
Bardet-Biedl Syndrome: Another genetic disorder that can cause obesity, among other symptoms.

Conclusion

While lifestyle factors such as diet and physical activity are crucial determinants of weight, genetic factors can significantly influence an individual's propensity to gain weight. Understanding the role of genetics can help tailor more effective weight management strategies and provide insight into the biological mechanisms underlying weight gain.

Weight Loss Online Programs

Atkins

· CalorieKing

. DASH for Health

. Diet.com

· Fooducate

- Noom

. Retrofit

· Rise

. SparkPeople

. South Beach Diet

Weight Management

Healthy weight management is not about dieting or counting calories. It’s about turning the skills you’ve learned into habits—eating healthful food that fills you up without loading you down, learning to avoid hunger that sends you on a binge, setting up your kitchen so that you don’t see tempting snacks, savoring your food so that it provides greater satisfaction, and so forth.

Brain Theme Park

Lose Weight and Keep it Off

Lose Weight and Keep it Off

Understanding Daily Servings in Food Intake

General Serving Sizes by Food Group

Tips for Serving Sizes

Special Considerations

Summary

Cortisol - the stress hormone

Alpha-Linolenic Acid (ALA)

ALA is an 18-carbon fatty acid with three cis double bonds. Its chemical formula is C18H30O2.

Amino Acids

Alanine

Asparagine

Arginine

Cysteine

Glutamic acid (Glutamate)

Glutamine

Glycine

Histidine

Isoleucine

Leucine

Lysine

Methionine

Phenylalanine

Proline

Serine

Threonine

Tryptophan

Tyrosine

Valine

AGEs (Advanced Glycation End-products)

Impact of AGEs on the Brain:

Specific Brain Areas Affected by AGEs:

Strategies to Reduce AGE Accumulation:

Aging Related

Metformin has been shown to reduce AGE levels and their effects.

American College of Sports Medicine

Aerobic Activity (cardio exercise)

Benefits of Aerobic Activity for Weight Loss:

Effective Aerobic Activities:

Recommendations for Weight Loss and Maintenance:

Tips for Success:

Atoms

Bacteria

Biochemistry

The Sciences

Biochemistry - proteins, DNA and what they do. Nutrition, medicine and general health.

Body Weight Planner

Orexigenic Neurons:

Orexin: Also known as hypocretin, orexin plays a role in promoting wakefulness and appetite.

Ghrelin: Often referred to as the “hunger hormone,” ghrelin increases appetite and triggers hunger sensations1.

Leptin: Produced by adipocytes (fat cells), leptin acts on brain circuits to reduce food intake and increase energy expenditure. It enhances satiety signals and targets specific neurons in the hypothalamus2.

Insulin: Although primarily associated with glucose regulation, insulin also has anorexigenic effects by influencing appetite control.

Peptide-tyrosine-tyrosine (PYY): Released by the gut, PYY helps regulate appetite and satiety1.

BPA Bisphenol A

Brain

Advanced Glycation End Products

Brain Neuro-Nutrition

Cholesterol

Statins

Calories

Calories from drinks

Calories REASONS YOUR BODY BURNS CALORIES

Basal Metabolic Rate, or BMR (50-65% of calories)

Activity (30-50% of calories)

Digestion (10% of calories)

Cellular Signaling

Types of Lipids Involved in Cellular Signaling

Roles of Fats in Cellular Signaling

1. Membrane Structure and Function

2. Signal Transduction Pathways

3. Second Messengers

4. Lipid Signaling Molecules

Impact of Fats on Cellular Signaling

Conclusion

Chemistry

Bond Dipoles

Intermolecular Forces

Molecular Geometry