5 Ways To Naturally Boost The “Ozempic Effect”

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Dr. Jason Fung is perhaps most well-known for his work in functional medicine for reversing diabetes, and he’s once again giving us sound advice about metabolic hormone-hacking with dietary tweaks:

All about incretin

As you may gather from the thumbnail, this video is about incretin, a hormone group (the most well-known of which is GLP-1, as in GLP-1 agonists like semaglutide drugs such as Ozempic, Wegovy, etc) that slows down stomach emptying, which means a gentler blood sugar curve and feeling fuller for longer. It also acts on the hypothalmus, controlling appetite via the brain too (signalling fullness and reducing hunger).

Dr. Fung recommends 5 ways to increase incretin levels:

  • Enjoy dietary fat: healthy kinds, please (e.g. nuts, seeds, eggs, etc—not fried foods), but this increases incretin levels more than carbs
  • Enjoy protein: again, prompts higher incretin levels of promotes satiety
  • Enjoy fiber: this is more about slowing digestion, but when it’s fermented in the gut into short-chain fatty acids, those too increase incretin secretion
  • Enjoy bitter foods: these don’t actually affect incretin levels, but they can bind to incretin receptors, making the body “believe” that you got more incretin (think of it like a skeleton key that fits the lock that was designed to be opened by a different key)
  • Enjoy turmeric: for its curcumin content, which increases GLP-1 levels specifically

For more information on each of these, here’s Dr. Fung himself:

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  • Exercise, therapy and diet can all improve life during cancer treatment and boost survival. Here’s how

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    With so many high-profile people diagnosed with cancer we are confronted with the stark reality the disease can strike any of us at any time. There are also reports certain cancers are increasing among younger people in their 30s and 40s.

    On the positive side, medical treatments for cancer are advancing very rapidly. Survival rates are improving greatly and some cancers are now being managed more as long-term chronic diseases rather than illnesses that will rapidly claim a patient’s life.

    The mainstays of cancer treatment remain surgery, chemotherapy, radiation therapy, immunotherapy, targeted therapy and hormone therapy. But there are other treatments and strategies – “adjunct” or supportive cancer care – that can have a powerful impact on a patient’s quality of life, survival and experience during cancer treatment.

    PeopleImages.com – Yuri A/Shutterstock

    Keep moving if you can

    Physical exercise is now recognised as a medicine. It can be tailored to the patient and their health issues to stimulate the body and build an internal environment where cancer is less likely to flourish. It does this in a number of ways.

    Exercise provides a strong stimulus to our immune system, increasing the number of cancer-fighting immune cells in our blood circulation and infusing these into the tumour tissue to identify and kill cancer cells.

    Our skeletal muscles (those attached to bone for movement) release signalling molecules called myokines. The larger the muscle mass, the more myokines are released – even when a person is at rest. However, during and immediately after bouts of exercise, a further surge of myokines is secreted into the bloodstream. Myokines attach to immune cells, stimulating them to be better “hunter-killers”. Myokines also signal directly to cancer cells slowing their growth and causing cell death.

    Exercise can also greatly reduce the side effects of cancer treatment such as fatigue, muscle and bone loss, and fat gain. And it reduces the risk of developing other chronic diseases such as heart disease and type 2 diabetes. Exercise can maintain or improve quality of life and mental health for patients with cancer.

    Emerging research evidence indicates exercise might increase the effectiveness of mainstream treatments such as chemotherapy and radiation therapy. Exercise is certainly essential for preparing the patient for any surgery to increase cardio-respiratory fitness, reduce systemic inflammation, and increase muscle mass, strength and physical function, and then rehabilitating them after surgery.

    These mechanisms explain why cancer patients who are physically active have much better survival outcomes with the relative risk of death from cancer reduced by as much as 40–50%.

    Mental health helps

    The second “tool” which has a major role in cancer management is psycho-oncology. It involves the psychological, social, behavioural and emotional aspects of cancer for not only the patient but also their carers and family. The aim is to maintain or improve quality of life and mental health aspects such as emotional distress, anxiety, depression, sexual health, coping strategies, personal identity and relationships.

    Supporting quality of life and happiness is important on their own, but these barometers can also impact a patient’s physical health, response to exercise medicine, resilience to disease and to treatments.

    If a patient is highly distressed or anxious, their body can enter a flight or fight response. This creates an internal environment that is actually supportive of cancer progression through hormonal and inflammatory mechanisms. So it’s essential their mental health is supported.

    several people are lying on recliners with IV drips in arms to receive medicine.
    Chemotherapy can be stressful on the body and emotional reserves. Shutterstock

    Putting the good things in: diet

    A third therapy in the supportive cancer care toolbox is diet. A healthy diet can support the body to fight cancer and help it tolerate and recover from medical or surgical treatments.

    Inflammation provides a more fertile environment for cancer cells. If a patient is overweight with excessive fat tissue then a diet to reduce fat which is also anti-inflammatory can be very helpful. This generally means avoiding processed foods and eating predominantly fresh food, locally sourced and mostly plant based.

    two people sit in gym and eat high protein lunch
    Some cancer treatments cause muscle loss. Avoiding processed foods may help. Shutterstock

    Muscle loss is a side effect of all cancer treatments. Resistance training exercise can help but people may need protein supplements or diet changes to make sure they get enough protein to build muscle. Older age and cancer treatments may reduce both the intake of protein and compromise absorption so supplementation may be indicated.

    Depending on the cancer and treatment, some patients may require highly specialised diet therapy. Some cancers such as pancreatic, stomach, esophageal, and lung cancer can cause rapid and uncontrolled drops in body weight. This is called cachexia and needs careful management.

    Other cancers and treatments such as hormone therapy can cause rapid weight gain. This also needs careful monitoring and guidance so that, when a patient is clear of cancer, they are not left with higher risks of other health problems such as cardiovascular disease and metabolic syndrome (a cluster of conditions that boost your risk of heart disease, stroke and type 2 diabetes).

    Working as a team

    These are three of the most powerful tools in the supportive care toolbox for people with cancer. None of them are “cures” for cancer, alone or together. But they can work in tandem with medical treatments to greatly improve outcomes for patients.

    If you or someone you care about has cancer, national and state cancer councils and cancer-specific organisations can provide support.

    For exercise medicine support it is best to consult with an accredited exercise physiologist, for diet therapy an accredited practising dietitian and mental health support with a registered psychologist. Some of these services are supported through Medicare on referral from a general practitioner.

    For free and confidential cancer support call the Cancer Council on 13 11 20.

    Rob Newton, Professor of Exercise Medicine, Edith Cowan University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • How Your Sleep Position Changes Dementia Risk

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    This is not just about sleep duration or even about sleep quality… It really is about which way your body is positioned.

    Goodnight, glymphatic system

    The association between sleeping position and dementia risk is about glymphatic drainage, which is largely powered by gravity (and thus dependent on which way around your head and neck are oriented), and very important for clearing toxins out of the brain—including beta-amyloid proteins.

    This becomes particularly important when the glymphatic system becomes less efficient in midlife, often 15–20 years before cognitive decline symptoms appear.

    The video’s thumbnail headline, “SCIENTISTS REVEAL: THE WAY YOUR SLEEP CAN CAUSE DEMENTIA” is overstated and inaccurate, but our adjusted headline “how your sleep position changes dementia risk” is actually representative of the paper on which this video was based; we’ll quote from the paper itself here:

    ❝This paper concludes that 1. glymphatic clearance plays a major role in Alzheimer’s pathology; 2. the vast majority of waste clearance occurs during sleep; 3. dementias are associated with sleep disruption, alongside an age-related decline in AQP4 polarization; and 4. lifestyle choices such as sleep position, alcohol intake, exercise, omega-3 consumption, intermittent fasting and chronic stress all modulate* glymphatic clearance. Lifestyle choices could therefore alter Alzheimer’s disease risk through improved glymphatic clearance, and could be used as a preventative lifestyle intervention for both healthy brain ageing and Alzheimer’s disease.❞

    …and specifically, they found:

    ❝Glymphatic transport is most efficient in the right lateral sleeping position, with more CSF clearance occurring compared to supine and prone. The average person changes sleeping position 11 times per night, but there was no difference in the number of position changes between neurodegenerative and control groups, making the percentage of time spent in supine position the risk factor, not the number of position changes❞

    Read the paper in full here: The Sleeping Brain: Harnessing the Power of the Glymphatic System through Lifestyle Choices

    *saying “modulate” here is not as useful as it could be, because they modulate it differently: side-sleeping improves clearance; back sleeping decreases it; front-sleeping isn’t great either. Alcohol intake reduces clearance, exercise (especially cardiovascular exercise) improves it; omega-3 consumption improves it up a degree and does depend on omega-3/6 ratios, intermittent fasting improves it, and chronic stress worsens it.

    And for a more pop-science presentation, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    How To Clean Your Brain (Glymphatic Health Primer)

    Take care!

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  • Saffron For The Brain (& More)

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    Saffron For The Brain (& More)

    In yesterday’s edition of 10almonds, one of the items in the “health news from around the world” section was:

    Clinical trial finds herbal medicine Sailuotong effective for brain health in older people

    But, what is it?

    ❝SaiLuoTong (SLT) is a modern compound Chinese herbal medicine preparation in capsule form containing standardized extracts of Panax ginseng, Ginkgo biloba, and Crocus sativus L❞

    Source: A randomized, double-blind, placebo-controlled, parallel-group 12-week pilot phase II trial of SaiLuoTong (SLT) for cognitive function in older adults with mild cognitive impairment

    We’ve written previously about ginseng and ginkgo biloba:

    So, what’s this about Crocus sativus L.?

    That is the plant better known as saffron. And, for all its wide availability (your local supermarket probably has at least a tiny amount in the spice section), there’s a reason we don’t see much of it:

    ❝Saffron blooms only once a year and should be collected within a very short duration. It is picked during 3–4 weeks in October-November. The method for the cultivation of saffron contributes greatly to its high price. According to some reports, this species is a sterile triploid and so does not produce fertile seeds. Germination can take 1–6 months at 18°C. It takes 3 years for plants to flower from seed.❞

    Source: Crocus sativus L.: A comprehensive review

    That’s fascinating, but what does it do for us?

    Well, in the words of El Midaoui et al. (2022):

    ❝In the frame of a double-blind-placebo-controlled study, 30 mg per day supplementation with saffron for 16 weeks resulted in improved cognitive function in patients suffering from mild to moderate Alzheimer’s disease.

    Moreover, the follow-up of this study in which the authors evaluated the effects of saffron (30 mg/day) for 22 weeks showed that saffron was as effective as donepezil in the treatment of mild-to-moderate Alzheimer’s disease❞

    Read the full review: Saffron (Crocus sativus L.): A Source of Nutrients for Health and for the Treatment of Neuropsychiatric and Age-Related Diseases

    Not just that, but it also has powerful antioxidant and anti-inflammatory properties beyond the brain (though the brain is where research has been most focused, due to its neuroprotective effects).

    See: Antioxidant Properties of Crocus Sativus L. and Its Constituents and Relevance to Neurodegenerative Diseases; Focus on Alzheimer’s and Parkinson’s Disease

    (this, too, is a full research review in its own right; we’re getting a lot of “bang for buck” on papers today)

    And more?

    Yes, and more. Lots more. To bullet-pointify even just the abstract from another research review:

    • Saffron has been suggested to be effective in the treatment of a wide range of disorders including coronary artery diseases, hypertension, stomach disorders, dysmenorrhea and learning and memory impairments.
    • In addition, different studies have indicated that saffron has anti-inflammatory, anti-atherosclerotic, antigenotoxic and cytotoxic activities. (This is all good; the cytotoxic activities are about killing cancer cells)
    • Antitussive effects of stigmas and petals of C. sativus and its components, safranal and crocin have also been demonstrated.
    • The anticonvulsant and anti-Alzheimer properties of saffron extract were shown in human and animal studies.
    • The efficacy of C. sativus in the treatment of mild to moderate depression was also reported in clinical trial.
    • Administration of C. sativus and its constituents increased glutamate and dopamine levels in the brain in a dose-dependent manner.
    • It also interacts with the opioid system to reduce withdrawal syndrome.
    • C. sativus and its components can be considered as promising agents in the treatment of nervous system disorders.

    For more details on any of those items, see:

    The effects of Crocus sativus (saffron) and its constituents on nervous system: a review

    Is it safe?

    The effective dose is 30mg/kg and the LD50 is more than 20g/kg, so yes, it’s very safe. Given the price of it, this also means that if you’re the size of this writer (a little over 70kg, or a little over 150lbs) to poison yourself effectively you’d need to consume about 1.4kg of saffron at a time, which would cost well over $6,000.

    Where can I get it?

    Your local supermarket probably has a tiny amount in the spice section, or you can get better prices buying it in “bulk” online. Here’s an example product on Amazon, for your convenience

    Enjoy!

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  • Ice Baths: To Dip Or Not To Dip?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We asked you for your (health-related) view of ice baths, and got the above-depicted, below-described, set of responses:

    • About 31% said “ice baths are great for the health; we should take them”
    • About 29% said “ice baths’ risks outweigh their few benefits”
    • About 26% said “ice baths’ benefits outweigh their few risks”
    • About 14% said “ice baths are dangerous and can kill you; best avoided”

    So what does the science say?

    Freezing water is very dangerous: True or False?

    True! Water close to freezing point is indeed very dangerous, and can most certainly kill you.

    Fun fact, though: many such people are still saveable with timely medical intervention, in part because the same hypothermia that is killing them also slows down the process* of death

    Source (and science) for both parts of that:

    Cold water immersion: sudden death and prolonged survival

    *and biologically speaking, death is a process, not an event, by the way. But we don’t have room for that today!

    (unless you die in some sudden violent way, such as a powerful explosion that destroys your brain instantly; then it’s an event)

    Ice baths are thus also very dangerous: True or False?

    False! Assuming that they are undertaken responsibly and you have no chronic diseases that make it more dangerous for you.

    What does “undertaken responsibly” mean?

    Firstly, the temperature should not be near freezing. It should be 10–15℃, which for Americans is 50–59℉.

    You can get a bath thermometer to check this, by the way. Here’s an example product on Amazon.

    Secondly, your ice bath should last no more than 10–15 minutes. This is not a place to go to sleep.

    What chronic diseases would make it dangerous?

    Do check with your doctor if you have any doubts, as no list we make can be exhaustive and we don’t know your personal medical history, but the main culprits are:

    • Cardiovascular disease
    • Hypertension
    • Diabetes (any type)

    The first two are for heart attack risk; the latter is because diabetes can affect core temperature regulation.

    Ice baths are good for the heart: True or False?

    True or False depending on how they’re done, and your health before starting.

    For most people, undertaking ice baths responsibly, repeated ice bath use causes the cardiovascular system to adapt to better maintain homeostasis when subjected to thermal shock (i.e. sudden rapid changes in temperature).

    For example: Respiratory and cardiovascular responses to cold stress following repeated cold water immersion

    And because that was a small study, here’s a big research review with a lot of data; just scroll to where it has the heading“Specific thermoregulative adaptations to regular exposure to cold air and/or cold water exposure“ for many examples and much discussion:

    Health effects of voluntary exposure to cold water: a continuing subject of debate

    Ice baths are good against inflammation: True or False?

    True! Here’s one example:

    Winter-swimming as a building-up body resistance factor inducing adaptive changes in the oxidant/antioxidant status

    Uric acid and glutathione levels (important markers of chronic inflammation) are also significantly affected:

    Uric acid and glutathione levels during short-term whole body cold exposure

    Want to know more?

    That’s all we have room for today, but check out our previous “Expert Insights” main feature looking at Wim Hof’s work in cryotherapy:

    A Cold Shower A Day Keeps The Doctor Away?

    Enjoy!

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  • Can You Be Fat AND Fit?

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    The short answer is “yes“.

    And as for what that means for your heart and/or all-cause mortality risk: it’s just as good as being fit at a smaller size, and furthermore, it’s better than being less fit at a smaller size.

    Here’s the longer answer:

    The science

    A research team did a systematic review looking at multiple large cohort studies examining the associations between:

    • Cardiorespiratory fitness and cardiovascular disease risk
    • Cardiorespiratory fitness and all-cause mortality
    • BMI and cardiovascular disease risk
    • BMI and all-cause mortality

    However, they also took this further, and tabulated the data such that they could also establish the cardiovascular disease mortality risk and all-cause mortality risk of:

    1. Unfit people with “normal” BMI
    2. Unfit people with “overweight” BMI
    3. Unfit people with “obese” BMI
    4. Fit people with “normal” BMI
    5. Fit people with “overweight” BMI
    6. Fit people with “obese” BMI

    Before we move on, let’s note for the record that BMI is a woeful system in any case, for enough reasons to fill a whole article:

    When BMI Doesn’t Measure Up

    Now, with that in mind, let’s get to the results:

    What they found

    For cardiovascular disease mortality risk of unfit people specifically, compared to fit people of “normal” BMI:

    • Unfit people with “normal” BMI: 2.04x higher risk.
    • Unfit people with “overweight” BMI: 2.58x higher risk.
    • Unfit people with “obese” BMI: 3.35x higher risk

    So here we can see that if you are unfit, then being heavier will indeed increase your CVD mortality risk.

    For all-cause mortality risk of unfit people specifically, compared to fit people of “normal” BMI:

    • Unfit people with “normal” BMI: 1.92x higher risk.
    • Unfit people with “overweight” BMI: 1.82x higher risk.
    • Unfit people with “obese” BMI: 2.04x higher risk

    This time we see that if you are unfit, then being heavier or lighter than “overweight” will increase your all-cause mortality risk.

    So, what about if you are fit? Then being heavier or lighter made no significant difference to either CVD mortality risk or all-cause mortality risk.

    Fit individuals, regardless of weight category (normal, overweight, or obese), had significantly lower mortality risks compared to unfit individuals in any weight category.

    Note: not just “compared to unfit individuals in their weight category”, but compared to unfit individuals in any weight category.

    In other words, if you are obese and have good cardiorespiratory fitness, you will (on average) live longer than an unfit person with “normal” BMI.

    You can find the paper itself here, if you want to examine the data and/or method:

    Cardiorespiratory fitness, body mass index and mortality: a systematic review and meta-analysis

    Ok, so how do I improve the kind of fitness that they measured?

    They based their cardiorespiratory fitness on VO2 Max, which scientific consensus holds to be a good measure of how efficiently your body can use oxygen—thus depending on your heart and lungs being healthy.

    If you use a fitness tracker that tracks your exercise and your heart rate, it will estimate your VO2 Max for you—to truly measure the VO2 Max itself directly, you’ll need a lot more equipment; basically, access to a lab that tests this. But the estimates are fairly accurate, and so good enough for most personal purposes that aren’t hard-science research.

    Next, you’ll want to do this:

    53 Studies Later: The Best Way to Improve VO2 Max

    Take care!

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  • 10 Ways To Delay Aging

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    This is Dr. Colin Rose; he is a Senior Associate of the Royal Society of Medicine. He’s also a main contributor to EduScience, a program funded by the E.U. which is designed to enhance the teaching and learning of science in schools in Europe.

    His most recent work has been about aging—and how to delay it. We also reviewed his latest book, here:

    Delay Ageing – by Dr. Colin Rose

    So, what does he want us to know? The key lies in his compilation of ten ways in which we age on a cellular level, and what we can to do slow each one of those:

    Damage to DNA accumulates

    While DNA can get damaged without any external stimulus to cause that, there are a lot of modifiable factors that we can do to reduce DNA damage. The list is easy: if it causes cancer, it causes aging.

    Thus, check out: Stop Cancer 20 Years Ago

    Cells become senescent

    Our cells are replaced all the time; some sooner than others, but all of them at some point. The problem occurs when cells are outliving their usefulness. If a cell becomes completely immortal, that is cancer, but happily most don’t. Nevertheless, having senescent (aging) cells in the body means that those senescent cells are what get copied forwards by mitosis, and our DNA becomes like a photocopy of a tattered old photocopy of a tattered old photocopy. Which, needless to say, is not good for our health. So, the best thing to do is to kill them earlier:

    Yes, really: Fisetin: The Anti-Aging Assassin

    Mitochondria become dysfunctional

    Without properly functional mitochondria, no living human cell can do its job properly.

    Options: 7 Ways To Boost Mitochondrial Health To Fight Disease

    Beneficial genes are switched off, harmful genes are on

    It’s easy to think of our genes as being immutable, but epigenetics means that our environment (amongst other factors) can mean that our gene expression changes.

    Imagine it this way: your genes are a set of instructions for your body. However, your body will act or not on those instructions, depending on other factors. Hormones often play a big part in this; for example sex hormones tell the body which set of genetic instructions to read (and thus what kind of body to build/rebuild), and cortisol or oxytocin can tell the body which set of contingency plans to activate or suppress (respectively). A milder example is gray hair; genes have the program for it, but many other factors inform the body when, if, and how to do it.

    Of more concern when it comes to aging is what goes on with more critical systems, such as the brain, in which the aforementioned DNA damage can cause unhelpful instructions to get interpreted, resulting in epigenetic changes that in turn facilitate age-related degeneration.

    As to what can be done, see : Klotho: Unzipping The Genes Of Aging?

    Stem cells become exhausted

    Stem cells can become different kinds of cells, and thus they’re very useful for maintaining a healthy body. However, they get depleted with age. We can slow down the rate of loss, though; for example, intermittent fasting can help:

    Per Dr. Li’s 5 Ways To Beat Cancer (And Other Diseases)

    And for more detail, see:

    Doctor’s Tip: Regeneration (stem cells) — one of your body’s five defense systems

    (complete with lists of foods to eat or avoid for stem cell health)

    Cells fail to communicate properly

    Cells need to talk to each other constantly, to continue doing their jobs. We are one big organism, after all, and not a haphazard colony of the countless cells that constitute such. However, cell signalling gets worse with age, which in turn precipitates others age-related problems. Fortunately, there are nutrients that can improve cellular communication.

    For example: PS, We Love You ← this is about phosphatidylserine, also called “PS”

    Telomeres become shorter

    These protective caps on our DNA suffer the wear-and-tear so that our DNA doesn’t have to. However, as they get shorter, the DNA can start suffering damage. For this reason, telomere length is considered one of the most “Gold Standard” markers of cellular aging.

    Here’s what can be done for that: The Stress Prescription (Against Aging!)

    The body fails to sense nutritional intake properly

    This is mostly about insulin signalling (though problems can occur in other systems too, but we only have so much room here), so it’s important to take care of that.

    See: Turn Back The Clock On Insulin Resistance

    Proteins accumulate errors

    This is due to DNA damage, of course, but there are specific things that can reduce protein error accumulation; see for example:

    A quick fix – preventing protein errors extends lifespan

    See also: Rapamycin Can Slow Aging By 20% (But Watch Out)

    The microbiome becomes unbalanced

    We at 10almonds often mention that gut health affects pretty much every other kind of health, and it’s true for aging as well. So, take care of that microbiome!

    Here’s a primer: Gut Health 101

    Want to know more about delaying aging beyond the cellular level?

    Check out: Age & Aging: What Can (And Can’t) We Do About It?

    Take care!

    Don’t Forget…

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    Learn to Age Gracefully

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