Cryotherapy for pain relief possible substitute for opioids

ONLY ON 3: Omaha trauma surgeon finds cryotherapy as possible strategy to replace opioids

Patient undergoes cryotherapy for pain relief for rib fractures

By: Isabella Basco

Posted at 6:32 PM, Jun 06, 2022 and last updated 7:32 PM, Jun 06, 2022

This article is a repost which originally appeared on KMTV 3 News Now

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Our Takeaways:

· Cryotherapy can be used as an alternative to opioids for pain relief.

· There is evidence recovery from trauma can be greatly accelerated using cryotherapy.

· Negative side effects may be reduced by using cryotherapy in lieu of more traditional means of treating trauma.

OMAHA, Neb. (KMTV) — You could call Council Bluffs man Jim Berry an active man. He builds cars, loves drag racing and four-wheeling. But just a month ago, the four-wheeling went too far. An accident left him with several broken ribs.

“It felt like I had been pierced through my back and it would poke out here. So every movement was like the tip of the dagger moving back and forth and it was like digging in, like cut, cut, cut,” Berry said.

Initially, Berry was told he’d have to wait six to eight weeks to let his ribs heal naturally. But that didn’t work for his lifestyle or career, so CHI Health CUMC-Bergan Mercy Trauma Surgeon Dr. Carlos Fernandez decided to try something new.

“We wondered what else can we do? When the cryotherapy concept came about, it’s basically the freezing of the nerves using controlled temperature to cause a temporary and reversible damage to the nerve. It usually lasts two months and matches the healing time of rib fractures,” Fernandez said.

What happened after?

“No sharp pains, no ‘don’t do that’ pains really. But then again, I try to keep myself, I have no problems eating, moving,” Berry said.

“It was amazing for me to see how much he changed the next day,” Fernandez said.

CHI Health CUMC-Bergan Mercy is the first to prove the method works for rib fractures. Berry opted out of using prescription pain killers, a benefit Dr. Fernandez sees for other patients.

“This is one of the strategies to minimize exposure of patients to opioids. It’s a difficult puzzle and this is one of the answers to that puzzle, is how to battle and win the opioid pandemia,” Fernandez said.

Fernandez says he needs to do “randomized clinical trials” to confirm the findings. He hopes to expand the application of cryotherapy without surgery.

 

 

 

 

A Renowned Doc Reveals The Simple Secrets To Being A Healthy Man

Dr. Frank Lipman talks about “the male way of seeing” health and how it got us to this men’s health crisis point.

by Fatherly

6.23.2022

This article is a repost which originally appeared on Fatherly

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Our Takeaways:

· It’s thought men’s health is threatened by their not being preventative enough.

· Technology and a more holistic approach to this challenge appears to be helpful.

· Mental and physical wellness should be seen as a singular thing.

One of the biggest threats to men’s health has always been the challenge of getting them to care about it. “It’s hard to say the exact reason, but men don’t really do anything preventatively,” explains physician Frank Lipman, M.D. Through nearly 40 years of experience practicing functional medicine, he has found that men generally “are not interested in subtle changes in their body, and they traditionally wait until they have a heart attack or something serious,” Lipman says. And although he can’t point to a single catchall reason for why this is, it’s always been the case. “That’s the male way of seeing things: It’s not a problem until it’s a big problem.”

That’s not to say there haven’t been attempts to engage men to take a more proactive approach to their health and wellness. But much of this has been geared toward optimizing their performance. That’s why erectile dysfunction and low testosterone have been a major part of these efforts, because they affect men’s ability to perform in bed, at work, and on the field. As a result, these are the concerns that might get men in to see their doctors and screened for more serious risks such as heart disease and diabetes.

But now, thanks to a combination of telemedicine, wearable tech, and the mainstreaming of biohacking, doctors like Lipman have been able to spin this competitive edge into a more holistic approach to healthcare. “A lot of guys are learning that they can do a lot of health testing at home, use wearables, and do things in order to perform better,” Lipman says. Being able to track things like their sleep, exercise, and how much alcohol they’ve cut back on, and bond with other guys while competing over these progress, might be what gets them paying more attention to their minds and bodies.

“Men generally are more competitive, so if that can be spun in a positive way, then they will take more notice,” Lipman says. “Being able to measure these things at home and compare it to their friends is a positive.”

Although the overall outcome remains to be seen, Lipman sat down with Fatherly to discuss his optimism about the future of men’s health, and how we can gamify it for the better.

Over the course of your career, how have you seen men’s interest in their health change? What’s different now, and what is still the same?

Traditionally it’s been the spouse or significant other bringing men into the doctor. But there’s been a shift, and now men seem to be paying more attention to athletes and other role models for men, on Twitter and social media, talking about how when they started doing ice plunges, they started performing better. A lot of them are athletes because there’s a lot more awareness about health for them. All of that has made men more aware. Instead of their spouses getting them to care about their health, there are successful role models.

With so many men getting this information from social media, are there concerns about misinformation?

There’s always going to be some misinformation, but overall I think it’s much more positive. There’s much more good coming from it. And if it brings them into the doctor, they can do more testing, and their health can be a little bit more controlled.

What conditions are guys coming into your office worried about?

They’ve become more aware of heart disease, which usually is a disease that’s easily picked up from biomarkers. I think men are usually more concerned about performance and issues related to that, like Alzheimer’s and other cognitive issues. They’re worried about not having the energy to play basketball with their friends. They’re worried about not being able to perform as well as the younger people at work.

It seems like men aren’t that interested in worrying about diseases like cancer that could develop. Is it fair to say, when you try to get men to worry about preventative healthcare so far in the future, it may not work?

Yes, you’ve got to present it in a way that’s going to make them make changes. You can’t say, “If you don’t do this, you’re going to get heart disease.” Or, “If you don’t do this, you’re going to put on weight.” It’s more about, “If you don’t do this, you’re not going to have the energy to do the thing you want to do.

Having heart disease or a problem with your health is going to affect your penis as well, because ED is not isolated to that particular organ. Usually when someone has ED, it’s a systemic thing — it’s vascular disease all over the body. That’s a generalization, but you’ve got to scare men in a way that’s going to change the way they’re going to see things.

You mentioned biomarkers. For someone who’s new to telemedicine, wearable tech, and biohacking, what are some biomarkers they should pay attention to? Or what sort of things should they have tested?

A lot of the blood work done by doctors is not particularly helpful. Guys should be asking for an advanced lipid panel that looks at the particle size of the cholesterol molecules — that measures inflammatory markers. It’s a much more extensive test that gives us much more information about heart disease and inflammation than regular tests.

They should have their uric acid checked. They should have nutrient levels checked, which are not usually checked. For instance, they should have their Omega-3 levels checked. They should have their red blood cell magnesium checked. They should have their B-12 checked.

And then hormones; men should not only have their testosterone and free testosterone checked, they should check for estrogens as well. Too much estrogen can be a problem for men as well as women.

What are the limits to biohacking?

The biggest things that get ignored are moving your body, how you sleep, meditation or stress reduction, spending time in nature, having some purpose in life, having some connection, or being connected to family or a community. Those to me are the primary biohacks of the body.

The secondary hacks are when you want to take it to the next level. So guys who are biohacking by measuring their blood glucose and their sleep and taking all these crazy supplements, it’s all fine, and I don’t think they’re dangerous. But to me, those are secondary hacks. If you’re thinking of biohacking, you can’t ignore the primary biohacks.

Sleeping seems to be a big thing that men can track for the sake of their mental and physical health.

Poor sleep puts you at risk for almost every chronic disease from Alzheimer’s to heart disease to diabetes to obesity. So poor sleep is the first place you need to do some work, because men don’t take sleep seriously enough. Sleep is when your body is recovering and repairing. It’s when your brain cleans all the toxins out. Sleep is crucial to one’s health.

Alcohol seems similar, in that it puts men at risk for a lot of problems, but it also can be managed and tracked easily with apps. Does it work the same way?

Yes, too many people drink too much alcohol, which not only affects sleep, but it can affect so many other parts of the body and predispose you to so many problems. Three to four drinks a week isn’t a problem, but most men are drinking three to four drinks a night for three or four nights a week, and that becomes a problem. It puts a load on most organ systems, and is probably one of the primary risk factors for many of the diseases men are presenting with.

Sleep and alcohol also seem to have a large effect on men’s mental health, which has been said to be in a state of crisis. Do you believe men are facing a mental health crisis, and has it always been this way?

I’m not sure the problems with men’s mental health are a new thing. I think it’s probably more of an issue now because there’s more stress in people’s lives, whether it’s financial or otherwise. And men are starting to deal with it instead of suppressing it. Younger men are much more aware of their mental health and are in therapy, again because there have been more role models. People like Michael Phelps make a difference and help things.

I think younger men are more aware of their mental and emotional health, and it’s great that that’s shifted. But also, there is more pressure on everyone, including men, than there was 20 years ago.

And how can paying attention to physical health in the ways we’ve discussed help with mental health?

To me, mental and physical health are all one thing. Men paying more attention to their physical health will absolutely help with their mental health. I think teletherapy has made men more comfortable going to therapy from their home and that’s also helped a lot with that.

If you were to take into account all the avoidance and mental and physical health risks we’ve discussed, do you think that being a man should be considered a pre-existing condition, or a medical diagnosis in itself?

I don’t see it that way. We all have different pre-dispositions. Especially with genetic testing now, we can tell who’s more genetically predisposed to heart disease or diabetes or whatever. Certain diseases might happen more for men, but I don’t see being a man as a health risk, to be quite honest. I think it comes down to how health information is presented, and I think now it is being presented to men in a more accessible way.

Updating EQ, Erection Levels During Training, and Super Kegel Limits: Ask The Experts

Updating EQ, Erection Levels During Training, and Super Kegel limits: Ask The Experts

Big Al, of MaleEnhancementCoach.com, answers questions about updating EQ in journals, erection levels for intense girth training and time limits for Super Kegels.

If you have questions you’d like answered in an Ask the Experts article, please PM Big Al

Q. Hi Al, Why do you ask me to update your EQ for each session…and how is this important for my training?

Al: Your EQ and conditioning are great barometers for this- which is my I ask clients to update EQ stats each session. At the beginning of a cycle, your sessions should be within your comfort zone. As the weeks progress, your workouts should get more challenging. Along with growth, your EQ and conditioning should continue to improve. The goal is- once you hit week 6- you should “peak” as regards your training, conditioning, and EQ.

The layoff cycle would begin next, since training past a peak would cause a decline.

This is deliberate, and the above is designed to allow you maximum progress in a cyclical manner.

 

Q. My Squeezes are coming along well, and I noticed I’m conditioned enough to train with a higher erection level. Would it be OK for me to try this? I noticed it’s harder to Squeeze this way, though.

Al: Once you get to 90% erect and higher, the turgidity of the penis makes it to where you need to apply an increasing level of force as you approach 100%.

Better tissue expansion is the goal, but you should be SLOWLY adding more force as your conditioning improves. This will allow you to get more expansion even at a higher erection level without causing harm. Make sure you’re monitoring the quality of how this affects you, as you don’t want to sacrifice quality just to go more intensely.

 

Q. I also had a quick question about the super kegels. What’s the maximum amount of time I should work up to for a single set? I’m at 3×170 seconds right now and am adding 10 seconds every session.

Al: For Super Kegels, the practical ceiling is 5 sets of 100 reps. You’re already past that in total volume. Once you get to 5 sets of 100, you can focus on maximizing hardness and even begin using slightly more force over time.

*                *                *

Do you want Al to answer your questions?  Please check out MaleEnhancementCoach.com

Strength Training: Recommended Amount and Advice

The Lift | Gabrielle Kassel

Strong Schedule: How Often Should You Strength Train? BOLD

Medically reviewed by Micky Lal, MA, CSCS,RYT — Written by Gabrielle Kassel on May 18, 2022

This article is a repost which originally appeared on GREATIST

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Our Takeaways:

· Strength training is an important part of maintaining health.

· It is recommended to train 3 days a week, though 4 to 5 days a week can offer more benefits.

· Compound movement provide more of a workout than isolation exercises.

This is a series where we break down simple fitness activities you can do anywhere — and not just do them, but do them right. With these helpful tips, you can take control of your exercise process at your pace.

Maybe you loathe lifting but have goals you wanna achieve. Maybe you’re worried you’re under- or overdoing it at the gym. Maybe your schedule is fuller than your Netflix queue.

Whatever your situation, you’re here because you want to know how often you need to do strength training to hit your goals.

Ahead, your answer.

The health benefits of strength training

Let’s get this out of the way first: Strength training zero days a week really isn’t an option. Even if you’re not interested in building a bulked-up trunk or hulk-like arms (no shade — to each fitness-er their own fitness goals), you should be strength training.

Why? Because the health benefits are LEGIT.

If you still need some convincing to get started, read on.

1. Stronger muscles, stronger heart

Whether you’re trying to run faster, hike a small mountain with a hot date, or dance for hours at the club later, strength training might just be the answer. Because yeppp, your aerobic fitness will benefit from some weight-room hangs.

Sure, lifting weights is known to build muscle and tone your physique. But, according to a 2013 research review, it can also increase your aerobic capacity — that is, it can help get blood, oxygen, and nutrients flowing to your muscles more efficiently.

In addition, strength training improves your lactic threshold.

“Lactic threshold is the amount of time it takes for your muscles to fatigue,” says Jordan Metzl, MD, a sports medicine physician and the author of Running Strong. Essentially, the higher your lactic threshold, the longer you can work out without getting tired. Go ahead and sign up for that race.

2. Injury prevention

Gaining strength also minimizes your chances of getting hurt. *Throws triumphant fist into the air*

“Strength training has been shown to increase bone density as well as increase the resilience of your tendons and ligaments,” explains Michael Boyle, a strength and conditioning coach and functional training expert in Boston. “So, not only are you simply able to lift more weight, but you’re also building resistance to injury.”

Strength training will strengthen your midline too. A strong midline = better balance. And better balance = reduced risk of falling and injuring yourself!

3. Can help with weight loss

Would your brain combust if you learned that you could hit your weight loss goals without stepping on a treadmill?

Welp, prepare for an explosion, because recent studies have shown that people who weight train can see fat and weight loss similar to those who spend the same amount of time doing cardio.

4. Improved mental health

Mental health is health! (If you read that punctuated by clap-hand emojis, you read it correctly.)

And guess what? Lifting things up and putting them back down is likely good for your mental well-being.

A 2013 study of 341 women found that participants who started strength training twice a week had better body image and began to enjoy physical activity more than before.

Also, in a small 2020 study in 24 adults, participants reported reduced anxiety symptoms after an 8-week resistance training program.

We need more and bigger studies to learn more about these mental health benefits, but the results so far are encouraging!

How often do I have to lift to reap these rewards?

The short answer: 3 days per week.

Talk to almost any gym rat or trainer and they’ll tell you that’s the recommended number of times you should get your hands on some weights.

And for good reason: “When you work out 3 days a week, you’re working out often enough that you’re able to really learn the skill of lifting,” says strength coach and registered dietitian Albert Matheny, director of ARENA Innovation Corp and co-founder of SoHo Strength Lab in NYC. (Yes it is a skill!)

“Working out 3 days a week also allows you to prioritize both intensity in your workouts and recovery when you’re not exercising,” he says.

To top it off, strength training 3 days a week still allows adequate space in your schedule for other types of workouts, should that appeal to you.

That said, 1 or 2 days a week will still get you benefits

Can’t make it to the weight room more than once or twice per week? That’s not bad at all!

Lifting just once a week is enough to get some benefit, according to trainers.

“I have clients who only strength train once or twice per week, and they still see some significant results in strength,” says Noam Tamir, founder of TS Fitness.

“Once per week is enough to see some results for beginners and is usually enough for more advanced athletes to maintain most of their current strength gains,” adds Matheny.

But Matheny emphasizes that if you have the option of working out 2 days a week instead of one, it’s a good idea to do that! “The difference between working out once per week and twice is significant.”

Learning new lifts will be much easier, too, if you’re going twice per week than if you’re only going once. Again, learning how to lift is half the battle for new(er) lifters.

If you’re lifting twice per week, you can bring your full oomph to each and every session. Assuming you don’t work out on 2 consecutive days, that means you’re maximizing intensity.

For people training for marathons or triathlons, adding anaerobic (strength) training 2 times per week may even be more optimal than adding more days of strength training, according to Tamir.

Why? “Because the added strength will give the body the tools it needs to handle the repetitive stress of movements like running, cycling, or swimming while still leaving time in your schedule to train,” Tamir says.

You might meet your goals faster if you work out 4 or 5 days a week

If your fitness goals are strength-specific, you may benefit from strength training more than 3 days per week.

“If you have a goal, like ‘be able to squat X within X months’ or ‘increase overall muscular hypertrophy,’ strength training more could help you reach that goal faster,” says Matheny.

However, if you’re strength training more than 2 days per week, you’re going to want to rethink what each of those workouts looks like.

“The typical rule of thumb for programming is that if you’re strength training 1 to 3 times per [week], each workout should have a full-body emphasis,” says strength and conditioning coach Jake Harcoff. “But if you’re training more frequently than that, it makes sense to start incorporating splits into your program.”

In practice, that looks like training legs on Monday, back and biceps on Tuesday, and so on.

Lifting 6 or 7 days per week is pushing it …

TBH, if you’re reading this, you probably don’t need to be lifting 6 times per week.

“Strength training 6 to 7 times per week should most likely be left to the most elite lifters and longtime resistance trainers,” says Harcoff.

According to Harcoff, if you’re an average gym-goer, you’d benefit from going to the gym that often only if:

you have only a short time to allocate to training (think: less than 30 minutes) each day
your overall volume from the days you’re working out is low

Training this often isn’t recommended because it doesn’t give your body enough time to recover between sessions. And, as Matheny puts it, “If you’re not recovering, you’re not actually getting stronger.”

The best ways to get stronger

Regardless of how often you exercise, some training rules can help you reach your goals.

Do at least *some* compound exercises

What do the deadlift, squat, clean, and press have in common? They’re all compound exercises.

Compound exercises work multiple muscle groups at once and therefore offer greater bang for your buck than isolation exercises.

To understand the distinction, consider the difference between a front squat and a biceps curl. While a front squat works your calves, hamstrings, quads, glutes, core, back, forearms, and chest, the biceps curl works only your biceps.

Especially for folks who are crunched for time, compound exercises are the way to go to maximize strength (and fat burn) gains.

Boyle’s recommendation: Squeeze a variety of compound exercises that target different muscle groups (both upper and lower body) into every session.

Make do with what you’ve got

Sure, your options may be expanded if you’ve got a barbell or kettlebell handy, but it is possible to get a full-body strength workout without equipment!

If you can’t get to a gym, Boyle recommends combining movements like push-ups, pull-ups, planks, lunges, and squats.

Metzl agrees, adding that burpees, as well as plyometric jump squats and arm walkouts to push-ups, can be a nice way to switch things up. “These moves ramp up your metabolic furnace for the day,” he says.

Lift more weight

“Keep in mind the size principle: The higher the resistance, the more muscle recruitment,” says Tamir.

Meaning, you shouldn’t be reaching for the 3- or 5-pounders if you can actually lift 10 or 12 pounds with good form. The more weight you can lift safely, the more gains you’ll see.

Warm up properly

No, this isn’t just lip service — warming up actually is important.

“A proper warmup is crucial before kicking off a high resistance, high intensity workout, especially if you’re sedentary the rest of the day,” Tamir says.

Track your post-training activities too

“Proper nutrition is still king when it comes to getting the results you want,” says Matheny.

And that includes what you eat right after your workout. “Eating healthy carbs post-workout will replenish your glycogen levels and help your muscles recover faster,” Tamir says.

More important is the window for consuming protein. To maximize protein synthesis, Matheny recommends having 20 or more grams of protein within an hour of working out.

Bottom line

As far as strength training is concerned, doing something is better than doing nothing. The recommended frequency is 3 days per week for good gains.

Hitting the weight rack or the mat once a week may not be enough to reach your loftier goals. But any workout you do in the weight room – along with proper nutrition and hydration – is still enough to increase your overall health and fitness level.

And if you prefer to hit the gym more often, as long as you’re recovering properly, have at it!

 

 

 

 

 

 

 

 

 

 

 

Biohacking and Optimising Your Health During Covid-19

How to Optimise Your Health During Covid-19 With Biohacking

By Dr Jonathan Seah | 14 Mar 2022

This article is a repost which originally appeared on PRESTIGE

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Our Takeaways:

· Dietary biohacks can be used for more efficient recovery from illnesses like Covid-19.

· It is possible to potimize the health beyond functional levels with diet and supplementation.

· Plant based and ketogenic diets are considered optimal for dealing with Covid-19.

For most of the past two years since the start of the COVID-19 pandemic, we’d been relatively fortunate in Hong Kong compared to many other cities in the world, without full lockdowns, mass testings, and most importantly, significant numbers of severely sick and dying people.

Unfortunately, this has all changed these past two months, with almost 500,000 cases and 2,000 deaths[1]. While most of these have been amongst the unvaccinated, elderly or chronically ill, some younger people and even children have been affected. Even though most of my friends are already vaccinated, they wanted to know if there was anything else they could do to improve their chances if infected. So after a chat with some LifeClinic doctors, I’ve summarized some suggested biohacks below – all of which are backed by peer-reviewed scientific research (links to the research papers are at the end).

Before I begin, it might be useful to understand how my medical philosophy differs from that of regular doctors. Most “conventional” doctors were taught, like I was over 30 years ago, that there are essentially only two states of health – either you are sick, or you are not sick. “Functional” medicine doctors, however, who are conventional doctors with extra related training, believe that it is possible to achieve an even better, “optimal” level of health – essentially a super-powered state that will allow you to function better than the average person at both work and play (potentially more energy, better memory, better sex, look younger), and to possibly live longer.

While media attention has focused on Hollywood and Hong Kong movie stars and Silicon Valley billionaires who see functional medicine doctors reverse both their internal and external ageing with advanced treatments like intravenous NAD+, peptides, exosomes, or cytokines, I personally believe that much of the benefits of functional medicine – especially with regards to improving your body’s immune functions to potentially reduce the severity of a COVID-19 infection – can be achieved with relatively inexpensive micronutrients you can purchase yourself[2].

What causes severe Covid-19 disease and death

As we have now seen over the past 2 years, about 80 percent of people who get COVID-19 have no symptoms or only mild symptoms, 14 percent get severe symptoms like pneumonia, and 5 percent get critical symptoms like respiratory distress or multi-organ failure, and about 2 percent die[3]. The mechanism for these bad outcomes is still being investigated, but much of the research points to abnormal immune responses (culminating in what has come to be called a “cytokine storm”) and the presence of chronic inflammation. We believe this is probably why the outcomes are often worse for older people[4], (who typically have aged immune systems), and for those with some pre-existing illnesses that cause systemic inflammation (like diabetes, high blood pressure, and cardiovascular disease)[5].

So, the question then becomes – what are some simple things we do ourselves to reduce the chronic inflammation in our bodies, and to rejuvenate our immune systems?

The best Covid-19 diets: Plant-based and clean keto

An unhealthy diet could increase your risk factors for a severe COVID-19 infection[6]. Over the past year, there have been a few very large research studies that have demonstrated quite clearly that what you eat can affect how your body reacts to COVID-19.

One of the most important was a study conducted amongst almost 3,000 front-line health care workers (doctors and nurses) across 6 countries, which showed that those who followed a largely plant-based diet (mostly vegetables and plant proteins, and less red and processed meats and sweetened beverages and alcohol), had a 73 percent lower likelihood of developing moderate-to-severe COVID-19 infections[7]! This is possibly because a plant-based diet often has more micronutrients that are essential for the proper functioning of the body’s immune system, such as polyphenols, carotenoids, dietary fibre, vitamins A, C, E, and folate, and minerals like iron, potassium, and magnesium. Or because the virus itself is weakened in a nutrient-dense environment[8]! Also, in this same study, those who ate a plant-based diet together with fish had a 59 percent lower chance of moderate-to-severe COVID-19 infection. In this case, it is thought that the mechanism of action might be a reduction of chronic systemic inflammation. Fish is an important source of vitamin D and omega-3 fatty acids, which have anti-inflammatory effects on the body.

An even larger study, this time of almost 600,000 people, also showed that those who ate diets characterized by more healthy plant-based foods correlated with a 41 percent lower chance of severe COVID-19 infections[9].

Separately, there has also been a lot of interest in investigating if ketogenic diets could be beneficial in COVID-19 patients. One study conducted in Italy on 102 hospitalized patients showed that those fed with a low-calorie ketogenic diet had a lower admission to the ICU and a lower death rate than those fed on a low-calorie standard (Mediterranean) diet[10]. This could be because a ketogenic diet can better regulate glucose metabolism and reduce systemic inflammation, as the SARS-CoV-2 virus seems to grow more quickly in a high glucose environment[11] and maybe why many diabetics have a severe COVID-19 infection. Additionally, the ketone bodies generated when a body is in ketosis appear to not only serve as fuel but also to promote resistance to oxidative and inflammatory stress[12] which can contribute to severe symptoms. Lastly, over time, ketogenic diets can reduce obesity and hypertension, which could also help improve COVID-19 outcomes.

So what are the key takeaways from this section? To increase your chances of a good outcome in case of infection, try to have a mostly plant-based diet or a “clean” ketogenic diet – that is to say, one that uses mostly plant fats, and fewer animal fats which of course can themselves be very inflammatory.

Biohacking: Your micronutrient heroes

Dietary insufficiency of vitamins and minerals has been observed in high-risk COVID-19 patients, which may account for the increased risk of severe infections. It is also noted that much of the evidence surrounding supportive micronutrient use in COVID-19 utilize doses too high to come just from diet. This is why, given the simplicity, relatively low cost and low risk, supplementation during this period might make sense for many people. The doctors at LifeClinic usually make customized supplement recommendations based on the results of some specialized blood tests and track your micronutrient levels over time. This is because everyone’s biology and needs are different. However, since not everybody will have the opportunity to have this done, I am sharing with you what many functional doctors recommend, and what I take myself! By the way – several of these supplements can also increase sex drive and the ability to achieve orgasm, so think of this as an additional benefit if you are in quarantine with your significant other[13][14].

Vitamin D

Vitamin D is a fat-soluble vitamin, that is both ingested via foods, as well as made by our bodies in the presence of sunlight – another reason my family loves to go hiking! Vitamin D insufficiency could affect almost 50% of the population worldwide[15]. Essential for a healthy lining in our throats to protect against the initial viral entry into our bodies[16], vitamin D is also critical for a healthy immune system. The primary effects of vitamin D in COVID-19 infections are to reduce the viability of the virus and the excessive inflammatory response[17]. In a study conducted on 212 COVID-19 cases, the probability of having a mild disease was correlated to high levels of vitamin D, and, as the vitamin D levels decreased, the risk of severe disease increased. In fact, in COVID-19 hospitalizations with vitamin D deficiencies, treatment with vitamin D shortened the hospital stays and decreased the death rate by more than twice[18]! Yulia and I take 5,000 IU of D3, and we give our son a few drops of D3 liquid every day. You might need more if your levels are low[19].

Vitamin C

Vitamin C is a water-soluble vitamin that cannot be made by humans, which means that it is not well stored in our bodies and must be taken regularly through food or supplements. In addition to being necessary for the body’s outer protective layers (skin and mucosa) and being a powerful antioxidant, it also has critical roles in immunity, including proper white cell movement and antibody production. While most conventional family doctors believe that just 90-120 mg daily[20] of vitamin C is sufficient, I would recommend higher doses to potentially help improve infection recovery times[21], as has been seen with the common cold and even pneumonia[22]. There is even documentation of more than 10,000 mg a day of vitamin C given intravenously (IV) as part of a successful COVID-19 hospital treatment programme[23]. Given that, at home, we can only use oral Vitamin C, Yulia and I take about 1,000 to 2,000 mg a day, and we give our son about 200 mg.

Zinc

Zinc is a key trace mineral that has many potential health benefits against COVID-19 infections, via improving the immune response, minimizing the inflammation, preventing lung injury, and inhibiting viral growth through the interference of the viral genome transcription, protein translation, and attachment[24][25]. It has been shown that zinc supplementation can increase the number of T cells and NK (natural killer) cells in your body – important parts of the immune system, and conversely zinc deficiency can lower the number of white blood cells that fight infections[26]. Several studies are currently ongoing to further investigate the effects of zinc on COVID-19 symptoms and outcomes[27]. We take between 30-50mg of zinc a day.

Quercetin

Quercetin is a natural substance known as a polyphenol. Its main natural sources in food are vegetables like onions and broccoli; fruits like apples, berry crops, and grapes; and some herbs; tea; and wine. It is an antioxidant and anti-inflammatory, can affect human immune functions, and also has antiviral properties. In a recent randomized study with 152 COVID-19 patients, it was found that in those who received quercetin 500 mg twice a day as supportive therapy, there were statistically significant improvements in all the clinical outcomes measured (the length of hospitalization, the need for oxygen therapy, progression to intensive care units, and death). The results also confirmed the very high safety profile of quercetin and its possible anti-fatigue and pro-appetite properties[28]. Yulia and I are currently following this protocol – 500 mg twice a day.

Omega-3 Fish Oil

Omega-3 fish oils are polyunsaturated fatty acids and include both eicosapentaenoic (EPA) and docosahexaenoic (DHA) fatty acids, and are known to have immunity and anti-inflammatory, and antiviral properties, and may even improve oxygenation in COVID-19 patients[29]. In a double-blind, randomized clinical trial conducted on 128 critically ill COVID-19 patients, omega-3 supplementation improved the levels of several parameters of respiratory and renal function[30]. However, on the negative side, there is also a possibility that they can make cell membranes more susceptible to non-enzymatic oxidation, so it is best to not overdo it. Yulia and I take 1,000 mg a day.

Probiotics

Maintaining good gut health is critical for a strong immune system. Our gastrointestinal system has trillions of microorganisms that live in harmony with us (this is known as your “gut biome”). They not only protect against harmful pathogens like the virus causing COVID-19 but also are a major “training ground” for our immune system. With modern living characterized by too much stress, refined carbohydrates, pollutants, medications and antibiotics, this protective lining can be severely weakened. Probiotics strengthen this barrier and can activate various protective immune factors such as IgA antibodies, cytotoxic T-cells and antimicrobial proteins. Recently a research study done right here in Hong Kong showed that there was a distinct correlation between the amount of certain healthy gut bacteria and the level of COVID-19 antibodies that developed after vaccinations[31]. I would recommend including a decent probiotic in your supplementation regime.

Of course, if you suspect your micronutrient levels are very low and you want a quick boost to your immunity, it might not be a bad time to get a consult with a functional medicine doctor or practitioner to evaluate if you might benefit from IV micronutrient therapy. However, if you’ve already been vaccinated and don’t have any major chronic illnesses, the above diet and supplements, in combination with some physical activity, would probably be enough to sufficiently improve your and your family’s chances of having just mild or no symptoms if you were to get COVID-19 infection – which for most of us will inevitably happen at some point! There are a few other micronutrients that you could consider adding, for example, selenium, magnesium and liposomal glutathione, but they’re not as easy to obtain locally. In any case, the very fact that you’ve actually read through this article means that you’re probably already doing all the right things. The very best wishes from our family to yours during this challenging time in Hong Kong!

[1] Centre for Health Protection of the Department of Health, last updated as of 6 March 2022.
[2] Please note that you should not start any type of supplement regime without first consulting a suitably trained professional.
[3] Kumar A, Prasoon P, Sekhawat PS, Pareek V, Faiq MA, Kumari C, Narayan RK, Kulandhasamy M, Kant K. Pathogenesis guided therapeutic management of COVID-19: an immunological perspective. Int Rev Immunol. 2021;40(1-2):54-71. doi: 10.1080/08830185.2020.1840566. Epub 2020 Oct 28. PMID: 33111578.
[4] Wu, J.T., Leung, K., Bushman, M. et al. Estimating clinical severity of COVID-19 from the transmission dynamics in Wuhan, China. Nat Med 26, 506–510 (2020). https://doi.org/10.1038/s41591-020-0822-7
[5] Bae S, Kim SR, Kim M, et al. Impact of cardiovascular disease and risk factors on fatal outcomes in patients with COVID-19 according to age: a systematic review and meta-analysis. Heart 2021;107:373-380.
[6] Hosseini Z, Whiting SJ, Vatanparast H. Type 2 diabetes prevalence among Canadian adults – dietary habits and sociodemographic risk factors. Appl Physiol Nutr Metab. 2019 Oct;44(10):1099-1104. doi: 10.1139/apnm-2018-0567. Epub 2019 Aug 6. PMID: 31386561.
[7] Kim H, Rebholz CM, Hegde S, et al Plant-based diets, pescatarian diets and COVID-19 severity: a population-based case–control study in six countries BMJ Nutrition, Prevention & Health 2021;4:doi: 10.1136/bmjnph-2021-000272.
[8] Beck MA. Antioxidants and viral infections: host immune response and viral pathogenicity. J Am Coll Nutr. 2001 Oct;20(5 Suppl):384S-388S; discussion 396S-397S. doi: 10.1080/07315724.2001.10719172. PMID: 11603647.
[9] Merino J, Joshi AD, Nguyen LH, Leeming ER, Mazidi M, Drew DA, Gibson R, Graham MS, Lo CH, Capdevila J, Murray B, Hu C, Selvachandran S, Hammers A, Bhupathiraju SN, Sharma SV, Sudre C, Astley CM, Chavarro JE, Kwon S, Ma W, Menni C, Willett WC, Ourselin S, Steves CJ, Wolf J, Franks PW, Spector TD, Berry S, Chan AT. Diet quality and risk and severity of COVID-19: a prospective cohort study. Gut. 2021 Nov;70(11):2096-2104. doi: 10.1136/gutjnl-2021-325353. Epub 2021 Sep 6. PMID: 34489306; PMCID: PMC8500931.
[10] Sukkar SG, Cogorno L, Pisciotta L, Pasta A, Vena A, Gradaschi R, Dentone C, Guiddo E, Martino E, Beltramini S, Donini LM, Carmisciano L, Sormani MP, Bassetti M; GECOVID Study Group. Clinical efficacy of eucaloric ketogenic nutrition in the COVID-19 cytokine storm: A retrospective analysis of mortality and intensive care unit admission. Nutrition. 2021 Sep;89:111236. doi: 10.1016/j.nut.2021.111236. Epub 2021 Mar 7. PMID: 33895559; PMCID: PMC7937042.
[11] Codo AC, Davanzo GG, Monteiro LB, de Souza GF, Muraro SP, Virgilio-da-Silva JV, Prodonoff JS, Carregari VC, de Biagi Junior CAO, Crunfli F, Jimenez Restrepo JL, Vendramini PH, Reis-de-Oliveira G, Bispo Dos Santos K, Toledo-Teixeira DA, Parise PL, Martini MC, Marques RE, Carmo HR, Borin A, Coimbra LD, Boldrini VO, Brunetti NS, Vieira AS, Mansour E, Ulaf RG, Bernardes AF, Nunes TA, Ribeiro LC, Palma AC, Agrela MV, Moretti ML, Sposito AC, Pereira FB, Velloso LA, Vinolo MAR, Damasio A, Proença-Módena JL, Carvalho RF, Mori MA, Martins-de-Souza D, Nakaya HI, Farias AS, Moraes-Vieira PM. Elevated Glucose Levels Favor SARS-CoV-2 Infection and Monocyte Response through a HIF-1α/Glycolysis-Dependent Axis. Cell Metab. 2020 Sep 1;32(3):437-446.e5. doi: 10.1016/j.cmet.2020.07.007. Epub 2020 Jul 17. Erratum in: Cell Metab. 2020 Sep 1;32(3):498-499. PMID: 32697943; PMCID: PMC7367032.
[12] Kolb, H., Kempf, K., Röhling, M. et al. Ketone bodies: from enemy to friend and guardian angel. BMC Med 19, 313 (2021). https://doi.org/10.1186/s12916-021-02185-0
[13] Krysiak R, Szwajkosz A, Marek B, Okopień B. The effect of vitamin D supplementation on sexual functioning and depressive symptoms in young women with low vitamin D status. Endokrynol Pol. 2018;69(2):168-174. doi: 10.5603/EP.a2018.0013. Epub 2018 Feb 14. PMID: 29442353.
[14] Tirabassi G, Sudano M, Salvio G, Cutini M, Muscogiuri G, Corona G, Balercia G. Vitamin D and Male Sexual Function: A Transversal and Longitudinal Study. Int J Endocrinol. 2018 Jan 8;2018:3720813. doi: 10.1155/2018/3720813. PMID: 29531528; PMCID: PMC5817208.
[15] Nair R, Maseeh A. Vitamin D: The “sunshine” vitamin. J Pharmacol Pharmacother. 2012 Apr;3(2):118-26. doi: 10.4103/0976-500X.95506. PMID: 22629085; PMCID: PMC3356951.
[16] Gorman S, Buckley AG, Ling KM, et al. Vitamin D supplementation of initially vitamin D-deficient mice diminishes lung inflammation with limited effects on pulmonary epithelial integrity. Physiol Rep. 2017;5(15):e13371. doi:10.14814/phy2.13371
[17] Chiodini I, Gatti D, Soranna D, Merlotti D, Mingiano C, Fassio A, Adami G, Falchetti A, Eller-Vainicher C, Rossini M, Persani L, Zambon A, Gennari L. Vitamin D Status and SARS-CoV-2 Infection and COVID-19 Clinical Outcomes. Front Public Health. 2021 Dec 22;9:736665. doi: 10.3389/fpubh.2021.736665. PMID: 35004568; PMCID: PMC8727532.
[18] Gönen MS, Alaylıoğlu M, Durcan E, Özdemir Y, Şahin S, Konukoğlu D, Nohut OK, Ürkmez S, Küçükece B, Balkan İİ, Kara HV, Börekçi Ş, Özkaya H, Kutlubay Z, Dikmen Y, Keskindemirci Y, Karras SN, Annweiler C, Gezen-Ak D, Dursun E. Rapid and Effective Vitamin D Supplementation May Present Better Clinical Outcomes in COVID-19 (SARS-CoV-2) Patients by Altering Serum INOS1, IL1B, IFNg, Cathelicidin-LL37, and ICAM1. Nutrients. 2021 Nov 12;13(11):4047. doi: 10.3390/nu13114047. PMID: 34836309; PMCID: PMC8618389.
[19] Grant WB, Lahore H, McDonnell SL, Baggerly CA, French CB, Aliano JL, Bhattoa HP. Evidence that Vitamin D Supplementation Could Reduce Risk of Influenza and COVID-19 Infections and Deaths. Nutrients. 2020 Apr 2;12(4):988. doi: 10.3390/nu12040988. PMID: 32252338; PMCID: PMC7231123.
[20] Vitamin C – Fact Sheet for Health Professionals, National Institutes of of Health, Office of Dietary Supplements.
[21] Hemilä, H. Vitamin C and Infections. Nutrients 2017, 9, 339. https://doi.org/10.3390/nu9040339
[22] Hunt C, Chakravorty NK, Annan G, Habibzadeh N, Schorah CJ. The clinical effects of vitamin C supplementation in elderly hospitalised patients with acute respiratory infections. Int J Vitam Nutr Res. 1994;64(3):212-9. PMID: 7814237.
[23] Waqas Khan HM, Parikh N, Megala SM, Predeteanu GS. Unusual Early Recovery of a Critical COVID-19 Patient After Administration of Intravenous Vitamin C. Am J Case Rep. 2020 Jul 25;21:e925521. doi: 10.12659/AJCR.925521. PMID: 32709838; PMCID: PMC7405920.
[24] Oyagbemi AA, Ajibade TO, Aboua YG, Gbadamosi IT, Adedapo ADA, Aro AO, Adejumobi OA, Thamahane-Katengua E, Omobowale TO, Falayi OO, Oyagbemi TO, Ogunpolu BS, Hassan FO, Ogunmiluyi IO, Ola-Davies OE, Saba AB, Adedapo AA, Nkadimeng SM, McGaw LJ, Kayoka-Kabongo PN, Oguntibeju OO, Yakubu MA. Potential health benefits of zinc supplementation for the management of COVID-19 pandemic. J Food Biochem. 2021 Feb;45(2):e13604. doi: 10.1111/jfbc.13604. Epub 2021 Jan 17. PMID: 33458853; PMCID: PMC7995057.
[25] te Velthuis AJ, van den Worm SH, Sims AC, Baric RS, Snijder EJ, van Hemert MJ. Zn(2+) inhibits coronavirus and arterivirus RNA polymerase activity in vitro and zinc ionophores block the replication of these viruses in cell culture. PLoS Pathog. 2010;6(11):e1001176. Published 2010 Nov 4. doi:10.1371/journal.ppat.1001176
[26] Razzaque MS. COVID-19 Pandemic: Can Maintaining Optimal Zinc Balance Enhance Host Resistance? Tohoku J Exp Med. 2020 Jul;251(3):175-181. doi: 10.1620/tjem.251.175. PMID: 32641644.
[27] Chinni V, El-Khoury J, Perera M, et al. Zinc supplementation as an adjunct therapy for COVID-19: Challenges and opportunities. Br J Clin Pharmacol. 2021;87(10):3737-3746. doi:10.1111/bcp.14826.
[28] Di Pierro F, Derosa G, Maffioli P, Bertuccioli A, Togni S, Riva A, Allegrini P, Khan A, Khan S, Khan BA, Altaf N, Zahid M, Ujjan ID, Nigar R, Khushk MI, Phulpoto M, Lail A, Devrajani BR, Ahmed S. Possible Therapeutic Effects of Adjuvant Quercetin Supplementation Against Early-Stage COVID-19 Infection: A Prospective, Randomized, Controlled, and Open-Label Study. Int J Gen Med. 2021;14:2359-2366
https://doi.org/10.2147/IJGM.S318720
[29] Rogero MM, Leão MC, Santana TM, Pimentel MVMB, Carlini GCG, da Silveira TFF, Gonçalves RC, Castro IA. Potential benefits and risks of omega-3 fatty acids supplementation to patients with COVID-19. Free Radic Biol Med. 2020 Aug 20;156:190-199. doi: 10.1016/j.freeradbiomed.2020.07.005. Epub 2020 Jul 10. PMID: 32653511; PMCID: PMC7350587.
[30] Doaei S, Gholami S, Rastgoo S, Gholamalizadeh M, Bourbour F, Bagheri SE, Samipoor F, Akbari ME, Shadnoush M, Ghorat F, Mosavi Jarrahi SA, Ashouri Mirsadeghi N, Hajipour A, Joola P, Moslem A, Goodarzi MO. The effect of omega-3 fatty acid supplementation on clinical and biochemical parameters of critically ill patients with COVID-19: a randomized clinical trial. J Transl Med. 2021 Mar 29;19(1):128. doi: 10.1186/s12967-021-02795-5. PMID: 33781275; PMCID: PMC8006115.
[31] Ng SC, Peng Y, Zhang L, et al. Gut microbiota composition is associated with SARS-CoV-2 vaccine immunogenicity and adverse events. Gut. Published Online First: 09 February 2022. doi: 10.1136/gutjnl-2021-326563.

Biohacking: Does it really slow ageing process and enhance human performance? Experts explain

Ishaan Arora 13 June 2022 11:50 AM

This article is a repost which originally appeared on News9

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Biohacking aids in the alleviation or reduction of symptoms associated with mental health such as depression and anxiety.

Highlights

‧ The term biohacking gained a lot of popularity after former Twitter co-founder Jack Dorsey told his followers that he benefitted both mentally and physically from biohacking.

‧ Biohacking is typically safe as long as you don’t go too far and follow your doctor or specialist’s guidelines.

‧ Experts advocate that individuals who don’t understand, health, nutrition, neuroscience, and brain function should not try biohacking.

So you’re sick of being average? You desire more from your life and job. Netflix, wine, margaritas, reels, and nachos have all made you want to stay in bed. Sure, you’ve heard of productivity hacks, but what if one told you that the solution to your problem is ‘biohacking’, also known as ‘do-it-yourself’ biology.

The term biohacking gained a lot of popularity after former Twitter co-founder Jack Dorsey told his followers that he benefitted both mentally and physically from biohacking. Jack stated that biohacking enhanced his productivity, pointing out that he only eats one meal per day during the week and doesn’t eat at all on weekends. Some even claim that biohacking can help with almost anything – right from weight loss to cognitive function. However, the best biohacking results come from recognising what works for your body and avoiding what doesn’t. So to understand the real science behind biohacking, News9 spoke with some of the best experts in the world and here`s everything you need to know about it.

What is Biohacking?

Kolkata-based psychiatrist Dr Era Dutta explains, “Biohacking is the attempt at augmenting your performance, health and wellbeing through specific interventions. The term is meant to create the association of hacking – meaning creating a shortcut way through for your biology.”

“You can ‘biohack’ your mind, your body, your nutrition, exercise, sleep and more,” she continues. The beauty of biohacking is that it is DIY – do it yourself (with or without guidance). The process involves testing, monitoring and trying various combinations.

“Biohacking means different things to different people and is truly a very broad concept,” explains Vijeta Goyal, a Bangalore-based wellness consultant. “The notion is as follows: manipulating the biochemical processes in your body to bring about the best healthy version of yourself. The primary goal is self-improvement,” Vijeta adds.

Biohacking, according to Mumbai-based neurologist Dr Parthvi Ravat, is a technology-assisted strategy for modifying “homeostasis,” which refers to the body’s internal environment. “Simply put,” she says, “it is the use of science to support our bodies in boosting physical and mental performance, as well as battling various disorders.”

According to Shreya Gupta, a Chennai-based life coach, biohacking is something you instruct yourself to do. “It’s as if you tell yourself to exercise, so you get yourself a Fitbit or an Apple Watch to motivate yourself,” Shreya adds.

Biohacking is a science-based method of assisting our bodies in improving physical and mental performance as well as combating various ailments.

What are the most widely used bio-hacking tools?

In today’s world, we have access to commercially available tools and devices which are far more powerful than what even the most advanced clinics and researchers had only a few decades ago, remarks Supriya, a Delhi-based holistic health coach. Blood tests and health monitors give an extra edge in determining whether or not something is wrong with our bodies, Supriya explains.

“These days, I’m experimenting with taking ice-cold showers with water that’s 10 degrees celsius, and I’ve noticed a significant improvement in the condition of my skin and hair, and I’m tracking how it affects my natural hormone levels,” she further adds.

According to Dr Era Dutta, the most prevalent tools are:

Nutrition

Eliminating foods like gluten, and dairy; intermittent fasting.

Mental health

Cold baths, Wimhoff method, breathing pattern work, cryo chambers and meditation

Sleep

Melatonin supplements, white noise apps, weighted blankets, light therapy

Nootropics

A nootropic is claimed to be a class of substances that can boost brain performance. They can range from the more globally tried and accepted omega 3 fatty acids to Ginkgo Biloba to the more controversial use of ADHD stimulants, and micro-dosing of psychotropics.

Vitamins

Supplements of vitamins, infusions for better overall health. For example Vitamin B complex, micronutrients etc.

Adaptogens

Adaptogens are plants and mushrooms that help your body respond to stress, anxiety, fatigue, and overall well-being like Ayurvedic herb ashwagandha

Apps and technology

Wearable rings that monitor your body stats, EEG headsets that measure waves during meditation, sleep, mood changes etc.

More extreme

Nutrigenomics focuses on how the food you eat interacts with your genes and manipulates them.

According to Vijeta Goyal, biohacking comes in many forms. Some of them are as listed below:

Changes in lifestyle and diet

These include more conventional behaviours like yoga and meditation, eating consciously and healthily, spending time in nature, engaging in enjoyable exercise, and sleeping well, which you may not even realise are part of biohacking.

Technology

Don’t we appreciate our smartwatches, fitness trackers, and smart clothing? Have you ever considered your fitness tracker or weight-loss app to be biohacking? Biohacking is defined as the use of wearable technology to track your steps, remind you to drink water, or stand up and stretch – and it may be highly beneficial.

Grinders

Many people believe implanted technology to be the next step, although it has yet to become ubiquitous. Grinders, in general, aid in the optimisation of bodies by chemical injections, implants, and anything else that can be injected into the body to help humans grow smarter, quicker, and better.

Nutrigenomics

Nutrigenomics is the study of how food interacts with and influences your genes.

How safe are these tools?

Everything is safe when done in moderation and with care, as Dr Era Dutta demonstrated. “Isn’t it true that even in computer hacking, radical shortcuts don’t work? Similarly, staying away from extreme fads, conducting thorough research, knowing your own body and mind, and, most importantly, enlisting the assistance of a field expert when necessary are all essential components of biohacking properly.”

“Some kind of biohacking can be harmless,” Vijeta argues. “Sporting wearables, for example, or adopting lifestyle changes may be safe if done under the supervision of a scientific professional. Some biohacking techniques, such as grinder, are potentially harmful or illegal,” she adds.

What role does biohacking play in Human Performance Enhancement?

Biohacking, according to Vijeta, is supposed to assist you to achieve permanent, good change if utilised carefully and under professional guidance. “Physical, behavioural, or emotional improvements, such as lowering weight or reducing depressive symptoms, may reduce your chance of acquiring an illness to which you are genetically predisposed. Blood pressure and gut microbes are two examples of improved biological processes,” she explains.

“The whole idea of the human race is to be better, live longer, healthier and happier,” explains Dr Era adding that although biohacking hasn’t undergone concrete trials, it is meant to be the path.

However, according to statements made by its most trusted user, Jack Dorsey it can help with:

1 Alleviating or reducing symptoms of mental health issues like depressive symptoms, and anxiety features (this can be in conjunction with treatment)

2 Alleviating or reducing chronic health issues like diabetes, arthritis, chronic pain, chronic fatigue, blood pressure, migraine etc.

3 Obesity and weight loss

4 Helping in ace concentration, creativity and peak productivity

5 Reducing gut-related issues

Are biohacking promises such as longevity and slow ageing true or simply a fad?

Shreya says that the human brain is so powerful. “So, if you keep pushing yourself, you can accomplish your goals. I told myself in 2014 that I would establish a morning routine that included getting up, getting ready, and then just leaving my room. Since then, I haven’t missed it “she explains. “It all relies on your mindset and beliefs. So all you have to do now is educate your mind and force yourself to do it.”

How can biohacking be incorporated into daily life, and who should abstain from it?

With technologies like smartwatches, continuous glucose monitoring, health tracking devices, easy access to sophisticated testing, and so on, biohacking is simple for anyone to get into, remarks Supriya. She further continues: “Someone working, for example, may utilise biohacking to figure out when they have the greatest energy and when they have the least energy during the day. We can determine how much sleep we require to be the most creative and productive.”

Supriya further advocates that people who have high anxiety should not get into biohacking. “This is because if you’re tracking a biomarker and it’s out of range, you’ll look up the reasons online and find that there’s a potential you’re suffering from a deadly condition. This can frighten a lot of people, leading to them deteriorating their health as a result of their concern.”

Can biohacking be dangerous if you lack scientific training?

Supriya further points out that individuals who don’t understand, health, nutrition, neuroscience, and brain function should not try biohacking. “We are experimenting with our bodies and without the correct supervision or understanding, it may be harmful.”

Dr Parthvi believes that even silicon valley scientists and common biohackers are ignorant of the advantages and disadvantages. “It would be prudent to wait and see where this goes before attempting various biohacking tactics,” she advises.

Takeaway

Biohacking is typically safe as long as you don’t go too far and follow your doctor’s or specialist’s guidelines. However, be cautious in general. Experimenting on oneself without taking all of the necessary safeguards might lead to undesirable consequences.

Male Enhancement Training Explained with AJ “Big AL” Alfaro!

Conrad Rodriguez of MasculineHealthSolutions interviews AJ “Big Al” Alfaro for a discussion on on male enhancement including success stories, health and more!

 

Please click below to access the podcast:

 

#95 – Male Enhancement Training Explained with AJ “Big AL” Alfaro!

 

Check out MasculineHealthSolutions’ previous interview with AJ: Penis Enlargement Deep Dive with the legendary AJ “Big AL” Alfaro

A Nutrition PhD’s Advice & Tips For Optimizing Longevity

Yes, You Have Control Over Your Healthspan: A Nutrition PhD’s Advice For Optimizing Longevity

mbg Vice President of Scientific Affairs By Ashley Jordan Ferira, Ph.D., RDN

This article is a repost which originally appeared on mbghealth

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Our Takeaways:

· Healthspan refers to the period of life where someone has good health.

· Healthspan is heavily influenced by diet.

· Supplements can also be used to increase healthspan.

Once upon a time, I had a pretty awkward and comical date in Santa Monica. I was new-ish to Los Angeles and decided to try out a dating site that was famous for its robust matching algorithms. However, on this particular evening on Pico Boulevard, their matching science was, well, not so robust.

I probably should have known something was awry when the handsome maitre d’ wished me “good luck” in a distinct, you’re-gonna-need-it kind of tone before taking me to the table where my date was already seated.

In lieu of a warm salutation, my date stood up, scanned me from toes to head (yes, in that particular order), and proclaimed with some audible disappointment, “You’re taller than your dating app profile said.” I replied, “It’s nice to meet you too” like any gracious Southern lady would, and proceeded to sit my tall self down. (I’m actually a not-so-tall 5-feet-6-inches, but as my dating profile clearly stated, “I like to wear heels,” so you know…do the math.)

The rest of that date could inspire a Saturday Night Live skit, but allow me to cut to the nutrition-relevant chase (since this article is about nutrition principles for a long and healthy life—I promise).

A nutrition Ph.D.’s long-range nutrition philosophy.

After asking my date the obligatory question about what he did for work, I kept the convo flowing by sharing that I was a dietitian and nutrition research scientist. As with lots of strangers, my occupation immediately inspired my date to share his personal foraging and dietary practices with no prompting at all.

Specifically, he shared that since he works best in the wee hours of the morning, he eats supper at around 2 a.m. Rotating between three particular fast food joints, he picks up the food earlier in the day and refrigerates it to enjoy later (you know, at 2 a.m.). To be clear, he does not work a night-shift job. He then went on to say with adamance that he did not like or consume fruits, vegetables, fish, or most “healthy stuff.” Why? His rationale: “Life is too short. I’ll worry about eating healthy later.”

While the daily video gaming and other hobbies he mentioned were never going to fit with my interests and use of time, his eating habits specifically were sounding alarm bells in my dietitian head. Given his nutrient-depleted diet, it took me everything not to convert our date into an emergency nutrition counseling session that at least covered vitamin C, omega-3s, and fiber for everyone’s sake. (OK, I’m 80% joking).

You see, our nutrition philosophies and game plans for the long term were categorically opposed. I threw a bright yellow mental penalty flag down on the dating field and called it quits (in my mind of course—after all, I needed to finish my salmon and vegetables first!).

And while a date might just be a date, its future potential certainly plays a role in deciding whether to prolong said dating journey. The longevity of our hypothetical relationship was doomed for a variety of dating site algorithm failures, but like any research-minded Ph.D. nutritionist might ruminate (OK, maybe just me): This man’s lack of actual longevity potential flashed before my eyes as his shocking nutrient-lacking lifestyle was revealed.

It was like he had zero dollars in his nutrition 401(k) account, and I’m sorry, but that just doesn’t add up to a lengthy partnership.

Healthspan is not fixed (it’s malleable!).

Whether you’re looking for a good nutrition life match or simply cooking dinner for yourself, do we actually know what constitutes longevity food? And do we have the luxury to worry about eating healthy later, as my date suggested? The science is quite clear on that: Nope. At least not if the goal of living on this earth is thriving (instead of just surviving).

Regardless of your life stage, now is always the time to prioritize nutrition and other healthy lifestyle practices (i.e., restful sleep, physical activity, healthy body composition, smoking cessation, moderate or scant alcohol consumption, etc.). But is starting earlier best? Absolutely.

And as it turns out, we even know that certain patterns of macronutrients, micronutrients, and phytonutrients (i.e., plant bioactives) and their timing of consumption are tied to longer healthspan.

It’s so important to note that healthspan is malleable! Like the ultimate alley-oop basketball move: Your genes might be the setup, but nutrition is definitely the follow-through. Suboptimal nutrition can be a weak-sauce layup that barely makes it into the net, while a nutrient-dense lifestyle is like a fabulously confident dunk with some impressive hang time.

Smart nutrition: the ultimate power play for longevity.

Beyond the obvious role of taking in enough nutrients every day (i.e., get serious about nutritional sufficiency, whether that means a truly comprehensive multi, effective vitamin D3 supplement, filling your omega-3 gap, or more), our body is nutrient-responsive.

That’s because nutrients are fabulously multifunctional. Aside from being delicious, nutrition has the ability to positively affect so many physiological pathways and outcomes. Here are just a few that come to mind:

‧ boots-on-the-ground antioxidant fighting power against oxidative stress via an array of antioxidant vitamins, minerals, and phytonutrients from plants (fruits, vegetables, herbs, and more)

‧ anti-inflammatory marine omega-3s for resolution of inflammatory pathways

‧ prebiotic fibers and probiotic microbes for robust gut health

‧ 24/7 cellular cleanup and rejuvenation activities like detoxification and autophagy (think glutathione, milk thistle, CoQ10, etc.)

‧ adaptogens and nootropics for mental resilience and cognitive performance

‧ normocaloric intake of plant-centric carbs, proteins, and fats within a defined intermittent fasting window (e.g., 12 hours each day) for healthy body composition and cardiometabolic health

‧ intricate interplay of food and nutritional bioactives with your genes and DNA via precision nutrition solutions (e.g., for MTHFR gene variants) and epigenetic mechanisms

Smart nutrition is like a strategic biohacking strategy you tap into daily to thrive for the long haul. A recent, comprehensive research review examined this fascinating area of longevity nutrition, so you’ll want to check out the highlights and key nutritional pillars that represent a literal investment in your future.

Longevity nutrition is core to mbg philosophy, too.

Of course, if you’ve read mindbodygreen content for any period of time, you’ll probably know the pragmatic power of nutrition for health and longevity. This is not just something we cover in a journalistic sense. Longevity nutrition is actually core to the mindbodygreen philosophy, our portfolio of products, and the way we live.

In fact, the suite of premium products in mbg’s longevity & vitality collection were created with your healthspan in mind. By taking longevity support to the next level, these bioavailable nutrients, botanicals, and bioactives transform your daily regimen for healthy aging.*

From the 30 trillion cells that make up the human body, to how we look and feel—the fact is the amounts, types, and timing of nutrients and phytonutrients we choose to consume are absolutely pivotal to our health today and tomorrow. Nutrition isn’t sitting on the sidelines. It’s a versatile quarterback calling the plays.

Whether that “play” is to keep your brain sharp as a tack, maintain strong muscles and bones, promote insulin sensitivity and blood glucose balance, elevate gut microbial abundance and diversity, bolster your resilience to stressors, ensure your immune defenses are game for inevitable challenges that will come, or nurture collagen production—ultimately, these are all longevity plays, individually and collectively. They all rely on smart nutrition rooted in science.

The takeaway.

Some matches simply aren’t meant to be. But thankfully, unlike dating sites and the unpredictable nature of some human relationships, the “algorithm” underlying longevity is less cryptic, and healthful nutrition is paramount.

 

Basic Supplements, Problems With measuring, and Adding Reps: Ask The Experts

Basic Supplements, Problems With measuring, and Adding Reps: Ask The Experts

Big Al, of MaleEnhancementCoach.com, answers questions about basic supplements, problems with measuring and adding reps.

If you have questions you’d like answered in an Ask the Experts article, please PM Big Al

Q. I would like to ask your opinion on sunflower lecithin.

It can increase cum? Also any supporting supplements need to go with it?

Al: Sunflower based lecithin should work well. Go for the granules over the capsules as it’s better economically. Take 1 tbsp each day until you achieve a good consistency- then you can maintain on 3-4 tbsp per week.

Make sure you’re well hydrated to maximize the effect.

Also make sure that you’re getting in adequate levels of zinc. If you take a daily zinc tab, take it with protein of some sort.

If you’re following a healthy diet then the above would be sufficient for maintaining optimal function.

Q. I have a problem. When I want to get an erection for my workouts or sex there’s no challenge but when I want to measure my penis doesn’t get a full hard up because I get nervous.

What can I do to fix this?

Al: Learning to relax by using Emotional Visualizations will help you to train your mind to encourage the desired emotional backdrop for your measures.

You might consider “surprise” measuring when it’s time. To do this, make sure you have your measuring implements available within easy reach. When you’re training or otherwise involved in activities where you have a maximum erection- stoop- then immediately measure before you have a chance to think much. This should allow you to bypass any associated anxiety.

An alternative is to measure BPFSL (Bone Pressed Flaccid Stretched Length). This measure is usually within 1/2 inch +/- BPEL (Bone Pressed Erect Length), and is considered a good predictor of immediate future length gains.

Q. What’s a good rate of increase for reps on my exercises?

Al: The amount of reps you add for an exercise with depend on a couple of factors: the amount of reps you’re currently performing and the exercise itself.

For most movements, you’ll start off at a relatively low rep count. For example, the Squeeze: 5 reps as per the Jelq Free Routine instructions. From there, you’d add 1 rep per session. You can keep this pace up until you hit the 20 rep mark, and from there you may begin to add 2 reps per session. This is because the rate of increase reflects a proportion of the whole.

Some exercises like jelqs and Side to Side stretches lend themselves to somewhat greater increases per session due to their ease of adaptability, but you’ll need to use indicators like how you feel after a session as well as your EQ to ensure you’re not adding too much (or too little).

*                *                *

Do you want Al to answer your questions?  Please check out MaleEnhancementCoach.com