Episodes
Episodes
Sunday Jul 09, 2023
Episode 026 - Don’t be Dense about your Bone Density
Sunday Jul 09, 2023
Sunday Jul 09, 2023
Our bones provide so many critical functions for our wellbeing, and yet it feels as if we tacitly accept they will shrink as we age. What does science say about our bone health as we age? Is conventional wisdom correct about how to "build strong bones"? Is there a science-proven secret to keeping our bones strong, or are we doomed to one day walking as if we are made of brittle glass? We found the science to answer the burning questions.
Show Notes:
0:12 - Osteopenia - https://www.ncbi.nlm.nih.gov/books/NBK499878/#:~:text=In%20the%20United%20States%2C%2054,%2C%20and%2070%25%20are%20osteoporotic.
0:42 - Osteoporosis in Men - https://www.aafp.org/pubs/afp/issues/2003/0401/p1521.html#:~:text=About%204%20to%206%20percent,meeting%20diagnostic%20criteria%20for%20osteoporosis).&text=The%20prevalence%20of%20osteoporosis%20is,percent%20in%20Hispanic%2DAmerican%20men.
2:02 - Chemical and Biochemical Basis of Cell-Bone Matrix Interaction in Health and Disease - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2790195/#:~:text=Bone%2C%20a%20calcified%20tissue%20composed,organs%2C%20and%20regulating%20mineral%20homeostasis.
3:33 - Phosphate metabolism and vitamin D - https://ncbi.nlm.nih.gov/pmc/articles/PMC3944128/
5:30 - The Important Role of Osteoblasts and Citrate Production in Bone Formation: “Osteoblast Citration” as a New Concept for an Old Relationship - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3815682/
6:30 - Role of Citrate in Pathophysiology and Medical Management of Bone Diseases - https://www.mdpi.com/2072-6643/11/11/2576
7:20 - Impact of muscle atrophy on bone metabolism and bone strength: Implications for muscle-bone crosstalk with aging and disuse - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7861141/
9:15 - Osteosarcopenia: where bone, muscle, and fat collide - https://www.ageingmuscle.be/sites/ageingmuscle.be/files/Osteosarcopenia%20-%20where%20bone,%20muscle,%20and%20fat%20collide.pdf
10:06 - Muscle Strength, Bone Mass, and Age-Related Bone Loss - https://asbmr.onlinelibrary.wiley.com/doi/full/10.1359/jbmr.1997.12.10.1547
14:47 - Effects of exercise on bone density and falls risk factors in post-menopausal women with osteopenia: A randomised controlled trial - https://www.sciencedirect.com/science/article/abs/pii/S1440244011001575
18:39 - Vitamin D Synthesis Following a Single Bout of Sun Exposure in Older and Younger Men and Women - https://www.mdpi.com/2072-6643/12/8/2237/pdf
Sunday Jul 02, 2023
Episode 025 - 3 Simple and Deceptive Steps to Addressing Low Back Pain
Sunday Jul 02, 2023
Sunday Jul 02, 2023
It's almost easy to become desensitized to the number of people complaining about low back pain. While the causes are many, the vast majority of cases are caused by things well within our power to prevent. What is it about our backs that make them susceptible to injury? Is doing something as simple as exercise really the solution? We cover mechanisms of injury and the means to intervene in this episode.
Show Notes:
0:00 - Back, Lower Limb, and Upper Limb Pain Among U.S. Adults, 2019 - https://www.cdc.gov/nchs/products/databriefs/db415.htm
0:43 - Overview of Motor Vehicle Crashes in 2019 - https://crashstats.nhtsa.dot.gov/Api/Public/Publication/813060#:~:text=The%20estimated%20number%20of%20police,%2C%20a%200.3%2Dpercent%20increase.&text=There%20were%20fewer%20fatalities%20in%202019%20than%202018%20in%20the%20following%20categories.&text=Fatalities%20increased%20in%202019%20compared%20to%202018%20in%20the%20following%20categories.
16:15 - Worsening Trends in the Management and Treatment of Back Pain - https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1722522
Sunday Jun 25, 2023
Episode 024 - The Practice of Changing Habits
Sunday Jun 25, 2023
Sunday Jun 25, 2023
Habits are not just mental routines we perform, but physical ones as well. While making new routines is easy in theory, many of us know it is not simple in execution. What are the tricks to incorporating new, healthy habits into our lifestyle? And how can we leverage certain tools to increase our chances of success? We discuss these and more in today's episode on changing habits.
Sunday Jun 18, 2023
Episode 023 - To Apple Cider Vinegar, or NOT to Apple Cider Vinegar?
Sunday Jun 18, 2023
Sunday Jun 18, 2023
It's hard to avoid seeing blog articles about apple cider vinegar. It invariably has become the poster child for holistic medicine and has been touted as a remedy for a great many things. But what does science say about it's benefits, if any? And could ACV actually do harm? We scoured the data and bring you the answers. Listen and find out!
Show Notes:
1:04 - What is Apple Cider Vinegar? - https://www.bragg.com/blogs/science/what-is-apple-cider-vinegar#:~:text=Apple%20cider%20vinegar%20is%20made,for%20making%20wine%20or%20beer.
3:30 - Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial - https://plixlifefc-media.farziengineer.co/hosted/ACVstudy1(1).pdf
7:30 - Short-chain fatty acids as potential regulators of skeletal muscle metabolism and function - https://www.nature.com/articles/s42255-020-0188-7
8:00 - Short-Chain Fatty Acids and Their Association with Signalling Pathways in Inflammation, Glucose and Lipid Metabolism - https://www.mdpi.com/1422-0067/21/17/6356
11:23 - Gut Hormones and Appetite Control: A Focus on PYY and GLP-1 as Therapeutic Targets in Obesity - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3286726/
13:04 - Regulation of inflammatory responses by gut microbiota and chemoattractant receptor GPR43 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256734/
14:31 - Dietary fiber and prebiotics and the gastrointestinal microbiota - https://www.tandfonline.com/doi/full/10.1080/19490976.2017.1290756
16:06 - Hypokalemia, Hyperreninemia and Osteoporosis in a Patient Ingesting Large Amounts of Cider Vinegar - https://karger.com/nef/article-abstract/80/2/242/209061/Hypokalemia-Hyperreninemia-and-Osteoporosis-in-a?redirectedFrom=fulltext
16:15 - Corrosive Esophageal Injury due to a Commercial Vinegar Beverage in an Adolescent - https://synapse.koreamed.org/articles/1151076
16:17 - Corrosive injury due to edible vinegar - https://pesquisa.bvsalud.org/portal/resource/pt/wpr-226904
17:21 - Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus and Candida albicans; downregulating cytokine and microbial protein expression - https://link.springer.com/content/pdf/10.1038/s41598-017-18618-x.pdf
20:59 - Vaginal Candidiasis Infection Treated Using Apple Cider Vinegar: A Case Report - https://todayspractitioner.com/wp-content/uploads/2019/11/Ozen.pdf
Sunday Jun 11, 2023
Episode 022 - Don’t let shoes be your undoing
Sunday Jun 11, 2023
Sunday Jun 11, 2023
We are surrounded by a litany of shoe choices in our culture. From fashionable to functional, minimal to maximal, it's hard to keep track of the options. Many shoes tout bringing comfort and helping "support" our feet, but there is strong literature that shows quite the opposite is true. Could we have been better off being barefoot this whole time? Is the solution really that simple? We look to science for answers!
Show Notes:
10:12 - Foot Structure and Function in Habitually Barefoot and Shod Adolescents in Kenya - https://journals.lww.com/acsm-csmr/fulltext/2017/11000/foot_structure_and_function_in_habitually_barefoot.18.aspx
13:31 - Minimal shoes improve stability and mobility in persons with a history of falls - https://link.springer.com/content/pdf/10.1038/s41598-020-78862-6.pdf
14:18 - The effects of habitual footwear use: foot shape and function in native barefoot walkers - https://www.researchgate.net/profile/Todd-Pataky/publication/266333875_The_effects_of_habitual_footwear_use_Foot_shape_and_function_in_native_barefoot_walkers/links/54c334180cf219bbe4eaa680/The-effects-of-habitual-footwear-use-Foot-shape-and-function-in-native-barefoot-walkers.pdf
16:54 - Transitioning to Minimal Footwear: a Systematic Review of Methods and Future Clinical Recommendations - https://link.springer.com/article/10.1186/s40798-017-0096-x
Sunday Jun 04, 2023
Episode 021 - Creatine
Sunday Jun 04, 2023
Sunday Jun 04, 2023
Creatine is a popular supplement in the fitness world. Touted for increasing performance and strength gains, rumored to ruin your kidneys and make your a water-retaining sea cow. Are any of these claims true? We look to the science for answers!
Show Notes:
3:07 - Creatine: State of the Science at the Millennium - https://www.creightonprep.creighton.edu/uploaded/Athletics_Page/Weight_Room/Supplement_Info/creatine.pdf
4:00 - Creatine Supplementation - https://www.researchgate.net/profile/Thomas-Trojian/publication/249320351_Creatine_Supplementation/links/5a85a236aca272017e560cba/Creatine-Supplementation.pdf?_sg%5B0%5D=started_experiment_milestone&origin=journalDetail
5:30 - Creatine Supplementation - https://journals.lww.com/nsca-scj/Citation/1999/08000/Creatine_Supplementation.3.aspx (download the pdf to view article)
7:37 - Does long-term creatine supplementation impair kidney function in resistance-trained individuals consuming a high-protein diet? - https://www.tandfonline.com/doi/full/10.1186/1550-2783-10-26
7:39 - Studies on the safety of creatine supplementation - https://link.springer.com/article/10.1007/s00726-011-0878-2
8:26 - Creatine Monohydrate Supplementation on Body Weight and Percent Body Fat - https://journals.lww.com/nsca-jscr/Abstract/2003/11000/Creatine_Monohydrate_Supplementation_on_Body.30.aspx
8:26 - Creatine Supplementation - https://journals.lww.com/acsm-csmr/fulltext/2013/07000/creatine_supplementation.10.aspx
9:10 - Effects of creatine supplementation on performance and training adaptations - https://link.springer.com/article/10.1023/A:1022465203458
Sunday May 28, 2023
Episode 020 - Cholesterol Is Not the Enemy
Sunday May 28, 2023
Sunday May 28, 2023
Cholesterol has been touted as the leading cause of heart disease, the leading killer in America, which would make it public enemy #1. But what if cholesterol is not the main culprit? Compelling data shows that may very well be the case. Listen on and find out!
Show Notes:
4:40 - Is atherosclerosis caused by high cholesterol? - https://academic.oup.com/qjmed/article/95/6/397/1559536
7:44 - Endothelial Dysfunction, Oxidative Stress and Inflammation in Atherosclerosis: Beneficial Effects of Statins - https://www.ingentaconnect.com/content/ben/cmc/2007/00000014/00000002/art00011
8:40 - Statin Therapy: Review of Safety and Potential Side Effects - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5126440/
9:48 - Psychological stress, immune response, and atherosclerosis - https://www.researchgate.net/profile/Hongfeng-Gu/publication/221805408_Psychological_stress_immune_response_and_atherosclerosis/links/5d418723a6fdcc370a6fb5a4/Psychological-stress-immune-response-and-atherosclerosis.pdf
10:41 - Psychosocial stress and atherosclerosis: family and work stress accelerate progression of coronary disease in women. The Stockholm Female Coronary Angiography Study - https://onlinelibrary.wiley.com/doi/pdf/10.1111/j.1365-2796.2006.01759.x
11:37 - Dietary fats, carbohydrate, and progression of coronary atherosclerosis in postmenopausal women - https://academic.oup.com/ajcn/article/80/5/1175/4690419
12:00 - Gut Microbiota in Hypertension and Atherosclerosis: A Review - https://www.mdpi.com/2072-6643/12/10/2982
13:07 - Microbial trimethylamine-N-oxide as a disease marker: something fishy? - https://www.tandfonline.com/doi/full/10.1080/16512235.2017.1327309
13:51 - The Gut Microbiota and Its Implication in the Development of Atherosclerosis and Related Cardiovascular Diseases - https://www.mdpi.com/2072-6643/12/3/605
Sunday May 21, 2023
Episode 019 - Is Sunscreen Actually Bad for You?
Sunday May 21, 2023
Sunday May 21, 2023
Humans actually have a long history with using sunscreen, though not necessarily in the form it takes today. We continue to try to engineer a solution to sun exposure, but have we created a host of new problems? If it can kill the coral reef, what could it do to us? And are there any good alternatives? Not all sunscreens are created equal, so tune in find out the answers!
Show Notes:
0:48 - Sunscreen: a brief walk through history - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8682817/
2:28 - Effect of Sunscreen Application Under Maximal Use Conditions on Plasma Concentration of Sunscreen Active Ingredients - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6549296/
6:03 - A long-wave UVA filter avobenzone induces obesogenic phenotypes in normal human epidermal keratinocytes and mesenchymal stem cells - https://link.springer.com/article/10.1007/s00204-019-02462-1
8:13 - Aluminum Disruption of Calcium Homeostasis and Signal Transduction Resembles Change that Occurs in Aging and Alzheimer’s Disease - https://content.iospress.com/download/journal-of-alzheimers-disease/jad111712?id=journal-of-alzheimers-disease%2Fjad111712
8:21 - Relationship of Aluminum to Alzheimer's Disease - https://ehp.niehs.nih.gov/doi/pdf/10.1289/ehp.8563149
8:23 - 2020 Alzheimer's disease facts and figures - https://alz-journals.onlinelibrary.wiley.com/doi/full/10.1002/alz.12068
9:51 - Stratum Corneum Is an Effective Barrier to TiO2 and ZnO Nanoparticle Percutaneous Absorption - https://karger.com/spp/article-abstract/22/5/266/295735/Stratum-Corneum-Is-an-Effective-Barrier-to-TiO2
11:48 - Slip versus Slop: A Head-to-Head Comparison of UV-Protective Clothing to Sunscreen - https://www.mdpi.com/2072-6694/14/3/542
Your Bridge to a Better Life
Humans are complex creatures that surpass their limits on a daily basis. In our journey to grow, however, we often are the source of our own undoing. Sometimes by going back to our roots are we able to create a better life for ourselves. Join us as we learn to better understand our bodies and how to optimize our lifestyle choices to improve health and live more meaningful and fulfilling lives.