Health Hackd Podcast

Diet-related illnesses are the leading source of poor health in the United States. Nearly 3 in 4 American adults are overweight or obese, and 1 in 2 have diabetes or pre-diabetes. Trillions of dollars have been invested in the fight against chronic illnesses, yet the number of people impacted by heart disease, cancer, autoimmune conditions, and so much more, continues to rise. This week, Andy and Aaron take a look at a paper from the American Journal of Clinical Nutrition on strengthening national nutrition research in a time where preventive care is not a priority.

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Resources:

• Whitepaper: Strengthening national nutrition research: rationale and options for a new coordinated federal research effort and authority
• CNN Health Article: Poor diets threaten US national security — and it's serious
• CDC: Chronic Disease in America
• Dr. Rhonda Patrick on Vitamin D Deficiency

Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.

We finally dig into one of our highest requested topics...fasting. Although the concept of fasting has been around for centuries, it continues to gain in popularity due to the profound benefits it exhibits on yeast, rodents, monkeys, and more recently, humans.  There is a wide variety of fasting techniques: intermittent fasting, time-restricted eating, alternate-day fasting, 5:2 fasting, extended water-only fasting, etc. This week, Andy and Aaron break down:

• The various types of fasting methods
• The health benefits of fasting
• The current research on fasting 
• Our personal experience with fasting
• Best practices and warnings for implementing your own fasting routine

 Resources:

• Early Time‐Restricted Feeding Reduces Appetite and Increases Fat Oxidation
• Time-restricted feeding (16/8) in resistance-trained males
• Fasting: Molecular Mechanisms and Clinical Applications
• Calorie Restriction and Fasting Diets: What Do We Know?
• The effects of intermittent fasting: a randomized trial in young overweight women
• Alternate day fasting (ADF) 
• Flipping the Metabolic Switch
• Intermittent fasting: a systematic review and meta-analysis of RCTs
• Effects of A One-week Fasting Therapy
• Fasting and growth hormone secretion
• (GH) secretory burst frequency during a two-day fast in normal men
• Randomized cross-over trial of short-term water-only fasting
• Autophagy: cellular and molecular mechanisms 
• Short-term fasting induces profound neuronal autophagy
• mTOR as a central regulator of lifespan and aging
• Caloric restriction improves health and survival of rhesus monkeys
• Calorie restriction in biosphere 2
• CALERIE Biobank Analysis
• Calorie restriction and aging
• Fasting and Markers of the Circadian Clock, Aging, and Autophagy in Humans
• Fasting: Molecular Mechanisms and Clinical Applications
• Zero fasting app
• Life fasting app

Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.

This earth provides us with an incredible variety of foods. Eating a variety of colorful fruits and veggies provides us with rich biodiversity and the nutrients we need to live long and stay healthy. But what does the color of our produce tell us about the nutrient profile? And how can we benefit from "Eating the rainbow" (not Skittles)?
 
This week Andy and Aaron look at an article published by the Food Network called "Eating by Color".

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 Resources:

• Phytonutrients in Food
• Phytonutrient Spectrum Guide
• Phytonutrients as therapeutic agents
• Glucosinolates and isothiocyanates in broccoli sprouts
• Effects of Brassicaceae Isothiocyanates on Prostate Cancer
• Dietary Sources of Lutein and Zeaxanthin Carotenoids and Their Role in Eye Health
• Avocado Consumption Increases Macular Pigment Density in Older Adults: A Randomized, Controlled Trial
• Fruits and vegetables that are sources for lutein and zeaxanthin: the macular pigment in human eyes
• Lycopene and tomato and risk of cardiovascular diseases: A systematic review and meta-analysis
• Lycopene and risk of cardiovascular diseases: A meta-analysis of observational studies
• Efficacy of lycopene intake in primary prevention of prostate cancer: a systematic review and meta-analysis
• Lycopene and Risk of Prostate Cancer: A Systematic Review and Meta-Analysis
• Lycopene presence in facial skin: Effects of age and dietary supplementation
• Lycopene or lutein protects human skin against ultraviolet radiation: results from a double-blinded, placebo-controlled, crossover study
• Action mechanism and cardiovascular effect of anthocyanins: a systematic review
• Garlic for Cardiovascular Disease: Prevention or Treatment?
• Garlic Lowers Blood Pressure: An Updated Meta-analysis and Review
• The association of garlic and gastric cancer risk: A systematic review and meta-analysis
• Biosynthesis of Carotenoids in Plants: Enzymes and Color

Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast are provided for informational

Heart Rate Variability, or "HRV" as it's often referred to, is a simple yet powerful biological metric that we can use to determine our ability to perform, physically and psychologically, on a given day. Increasingly becoming a more popular data point in fitness trackers, this biomarker can provide real-time insight into how well we have recovered from previous stressors (whether physical or mental).

Although HRV is heavily impacted by our daily activity, it's also dependent on many other factors like: diet, sleep, age, gender, genetics, etc. This is why your HRV is specific to YOU and should be viewed relative to your historic HRV. When you understand your personal HRV, it serves as a very useful indicator of your overall health, fitness, and recovery ability.

This week, Andy and Aaron walk through the concept of Heart Rate Variability ("HRV"), why it's important, how we can use it, and what we can do to improve it. 

Some fitness trackers that measure HRV (along with many others):

• Oura Ring
• Whoop
• Garmin Vivosmart 4
• Polar H10 Heart Rate Sensor

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 Resources:

• Study: Heart rate variability and occupational stress—systematic review
• Study: Affect of Heart Rate Variability Biofeedback on Sport Performance, a Systematic Review
• Study: Stress and Heart Rate Variability: A Meta-Analysis and Review of the Literature
• Study: Heart Rate Variability and Lifetime Risk of Cardiovascular Disease: the Atherosclerosis Risk in Communities Study
• Article: Ways to Trigger the Parasympathetic Nervous System
• Article: Everything You Need to Know About Heart Rate Variability (HRV)
• Article: How I Track My Heart Rate Variability, Recovery Status, And Training Readiness (And Why These Metrics Are So Important).
• Article: Sympathetic vs. Parasympathetic State: How Stress Affects Your Health

Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.

As we all know, sleep is one of the most important aspects of our health and longevity. So anytime we hear about a new "sleep hack", it's worth exploring. In this week's health article review, Andy and Aaron break down the claims made in this article by The List. 

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Resources:

• Skin Temperature and Sleep-Onset Latency: Changes With Age and Insomnia
• Does Your Body Temperature Change While You Sleep?
• Why We Sleep by Matthew Walker PhD

Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.

Nearly 80% of Americans report experiencing stress every single day. Between working a job, maintaining our health, managing finances, building relationships, raising kids, or even just managing our time, the outlets for things that can induce stress seem endless. We do the best we can to manage these pressures, but are often burdened by the responsibilities of daily life. Chronic stress may lead to not only a mental strain, but a physical strain as well.

One way to help alleviate these stressors is by forming an intentional daily routine.  Most of us have some form of a routine that we follow, but it's often reactive rather than proactive.
When we establish disciplined, daily routines that align with our values and contribute to resolving those stress points, we have the opportunity to start each day in success, leading us to be physically and mentally prepared to take on the day.

Andy and Aaron share some practices for developing and implementing daily routines that can reduce stress, move you towards your life goals, and provide a positive impact on both your mental and physical health.

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Resources:

Stress vs. Anxiety

Stress Statistics

Dr. Steve Orma on Routines and Stress Management

Dr. Danielle Forshee on Psychological Benefits of Routines

Ron Friedman, PhD on Schedules

The 7 Habits of Highly Effective People by Stephen Covey

Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.

Over the past few years, several articles have circulated about the surprising "health benefits" of Tequila. Claims range from bone health to weight loss, but are these claims legitimate? Could there actually be positive health implications from drinking this agave-based liquor? In this new episode format, Andy and Aaron break down the claims made in an article titled: The Surprising Health Benefits of Tequila by The Independent. 

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Resources:

• The Surprising Health Benefits of Tequila Article
• Agave Fructans: Their Effect on Mineral Absorption and Bone Mineral Content
• Prebiotic Inulin-Type Fructans Induce Specific Changes in the Human Gut Microbiota 
• Why Drinking Alcohol Makes You Sleepy, Then Alert?

Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.

Gatorade, Vitamin Water, Body Armor, FitAid, Nuun tablets...these are just a few of the many sports drinks that have been a staple for refueling the body after physical activity. While the ingredients vary substantially among each drink, there are a few common components you'll find, a few being:

• Electrolytes
• Amino Acids (BCAAs or EAAs)
• B Vitamins

What purpose do these compounds serve in human nutrition? And are they necessary? Furthermore, are they worth the other ingredients that are also commonly found in sports drinks like sugar, synthetic dyes, and flavorings?

Andy and Aaron break down key ingredients found in popular sports drinks, how they impact the recovery process, and what to look for before consuming.

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Resources:

• How much water should you drink?
• Hydration 101: How Much Water Do You Really Need?
• "Drink at Least Eight Glasses of Water a Day." Really? Is There Scientific Evidence for "8 X 8"?
• Everything you need to know about electrolytes
• Amino acids: metabolism, functions, and nutrition
• Lysine
• Methionine 
• Phenylalanine
• Threonine
• Tryptophan
• Leucine
• Isoleucine
• Valine
• Histidine
• Branched-chain amino acids in health and disease: metabolism, alterations in blood plasma, and as supplements
• Branched chain amino acid supplementation and exercise induced muscle damage in exercise recovery: a meta-analysis of randomized clinical trials
• Activation of mTORC1 by leucine is potentiated by branched-chain amino acids and even more so by essential amino acids following resistance exercise
• Essential amino acids and muscle protein recovery from resistance exercise
• Niacin
• Pantothenic acid (B5) in health and disease
• Vitamin B12 in Health and Disease
• Riboflavin (B2) and Health: A Review of Recent Human Research
• Inflammation, vitamin B6 and related pathways

Disclai

Anytime people talk about "workout recovery", there are a few recommendations that seem to be very common. If you browse the internet for "workout recovery methods", a few strategies that you are bound to come across are:

1. Epsom salt baths
2. Icing 
3. Post-workout protein intake

These methods have been popular for years and continue to be implemented by anybody looking to heal after a workout. But  how did these recovery tactics originate? Are they based in evidence or essentially myth? This week, Andy and Aaron look at the evidence behind the 3 common workout recovery tactics to see just how beneficial they actually are.

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Resources:

• Magnesium in Man: Implications for Health and Disease 
• Magnesium in Prevention and Therapy
• Suboptimal Magnesium Status in the United States: Are the Health Consequences Underestimated?
• Magnesium Enhances Exercise Performance via Increasing Glucose Availability in the Blood, Muscle, and Brain During Exercise
• Myth or Reality—Transdermal Magnesium?
• University of Birmingham Epsom Salt Bath Experiment
• Does Epsom Salt Work?
• Why Ice Delays Recovery
• What Is the Evidence for Rest, Ice, Compression, and Elevation Therapy in the Treatment of Ankle Sprains in Adults?
• Effect of Local Cold-Pack Application on Systemic Anabolic and Inflammatory Response to Sprint-Interval Training: A Prospective Comparative Trial
• Nutrient Timing: The Future of Sports Nutrition
• International Society of Sports Nutrition position stand: Nutrient timing
• Nutrient timing revisited: is there a post-exercise anabolic window?
• The effect of protein timing on muscle strength and hypertrophy: a meta-analysis

Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.

The benefits of a consistent, yet varied exercise routine is well known and accepted in the scientific community, as well as the general population. However, many of us tend to favor light-moderate intensity and avoid the high intensity workouts, thereby missing out on both the physical and mental benefits of pushing ourselves to a point of extreme discomfort.

This week, Andy and Aaron discuss what pushing yourself physical limits is, why it’s important for us, and the mindset needed to get there.

Note: If you have a medical condition or are of older age, this extreme intensity may not be advisable.

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Resources:

• Understanding Your Maximum Heart Rate
• Perceived Exertion Scale
• Talk Test
• High-intensity interval training versus moderate-intensity continuous training within cardiac rehabilitation: a systematic review and meta-analysis
• Aerobic high-intensity intervals improve VO2max more than moderate training
• Atrioventricular plane displacement in untrained and trained females
• The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis: Exercise for improving body composition
• Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT)
• Goggins 10 Principles
• Book: Can't Hurt Me by David Goggins

Disclaimer: This podcast is not intended to provide medical advice, diagnosis or treatment. The products, information, services and other content provided on and through this podcast, including information that may be provided in the show notes (directly or via linking to third-party sites), are provided for informational purposes only. Please consult with your physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options.