With all the buzz around boosters, family friends used data to help guide their family’s decision making process by testing their antibody levels and T cell immunity. We review their recent labs and discuss how data can and should be used to help you make health related decisions.

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Time Stamps: 

2:00 Booster hysteria: Is based on science

3:00 How much added benefit do boosters offer

6:00 Using data, not emotion, to drive policy

11:00 Reviewing families antibodies

14:10 Monica Gandhi MD, MPH on T cell VS B Cell Immunity

16:00 Reviewing antibodies and T Cells

20:00 Conclusion: using data to drive decisions

Your body composition changes as you age, especially after menopause for women. Compressed feeding patterns like intermittent fasting (IF & TRF) can help improve metabolic health and prevent fat gain throughout lifespan. Deanna Mutzel joins us to discuss how she uses Intermittent Fasting and OMAD as a tool on busy days.

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Connect with Deanna: http://deannamutzel.com

Time Stamps

0:00 Intro
0:17 Fasting as a tool when life gets busy
1:34 Fasting can help with energy, mental clarity
3:15 Considering energy balance over a longer period of time
3:45 Undulating your calories
4:45 Vitamin D should be considered seasonally
6:39 Find out how snacking weak-spots
10:39 Getting the whole family on board
9:10 Using exercise to buffer glucose surges
12:01 Making your own chips
15:15 Walking "snacks" throughout the day
18:40 Changing your identity is important for success
19:49 Making exercise easier
21:47 Cold showers in the winter
24:00 Easing into fasting
25:30 Plant based diets and health
30:00 Changing your feeding window with the seasons

Let’s review the long-known law of declining virulence which describes how viruses evolve to become less virulent over time as they infect more hosts.

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Episode Time Stamps:

3:15 Viruses mutate as they infect more hosts
3:40 Viruses are intracellular parasites
6:20 The law of Declining Virulence
7:25 RNA Viruses have high mutation rates
9:25 Are vaccines accelerating viral evolution?
11:45 The law of Declining Virulence details
14:05 Mild infections are selected for
16:00 Rising childhood infections are signs of endemicity
18:00 Russian flu pandemic of 1889
21:00 Mass vaccination during a roaring pandemic

Scientists in Italy find for the first time lower antibody levels in subjects with abdominal obesity. This suggests we ought to also be suggesting exercise and healthy living if we're serious about maximizing protection for everyone.

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Time Stamps

0:00 Intro
0:31 Belly fat and lower antibodies
2.02 Antibodies after natural infection VS not
6:40 Politics of Boosters
5:39 Personalized Medicine
6:20 Dr. Fauci on boosters
7:43 Central Obesity and Effectiveness
9:16 Vitamin D and winter
10:15 New study details
11:43 Image you should see
14:01 Antibody comparisons in family friends
14:33 Obese people shed more virus
15:47 Natural immunity VS enhanced immunity

A new study finds longer daily fasts were demonstrated to produce more favorable improvements in biomarkers that are associated with metabolic and cardiovascular health as well as inflammation.

Let's break it down...

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Links to notes: https://bit.ly/30WjpeE

REF:

Moro, T., Tinsley, G., Pacelli, et al. (2021). Twelve Months of Time-restricted Eating and Resistance Training Improves Inflammatory Markers and Cardiometabolic Risk Factors. Medicine and science in sports and exercise, 53(12), 2577–2585.

Time Stamps

0:00 Intro
0:18 New Study
0:08 Testing 16 Hour VS 12 Hour Feeding Windows
0:27 Markers of Inflammation decreased
1:17 Only four hour difference in feeding window
2:22 Study Title:
3:43 Testing your metabolic health
4:42 Berberine & metabolic health
5:50 Feeding Window comparisons
6:43 How Calories were distributed
7:36 Whey protein post workout
7:50 TRF group ate less calories by accident
8:33 Strength and muscle loss between two groups
11:08 Testosterone did decrease
11:53 Insulin, Leptin and Adiponectin
12:44 HDL, Triglycerides and glucose
13:52 Chronic Inflammation
15:11 Trade offs to consider

Scientists recently found that metabolically protective brown fat—quantities of which are increased with deliberate cold exposure—can lead to meaningful increases in fat burning and metabolic rate.

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Link to research and images: http://bit.ly/brown-fat-helps

Time Stamps:

0:00 Intro
0:19 New study by Scientists in Japan
0:53 Not everyone has same amount of brown fat
1:29 How Brown Fat impacted metabolism
3:20 Vitamin D in the winter
4:17 Brown adipose tissue is under-recognized
5:08 Getting Cold in the AM is key
10:11 Getting Started with Cold Exposure
10:40 Circadian rhythm alignment
11:29 Morning cold may help PM sleep
11:57 Starting with a stock tank (sodium dichlor can help)
Wayne Pump:
12:57 Morozko Forge tank is the best
13:52 Getting cold helps induce the brown fat
14:53 Morning cold showers are ideal for fat loss
16:00 Brown fat increases the thermic effect of food
17:00 Brown fat helps increase fat oxidation after breakfast and lunch
17:52 Brown fat is more active in the morning then at night
18:36 Cortisol may help the brown fat activity
19:52 Brown fat is a metabolic sink
20:00 Free fats drive metabolic disease

A new study founds sugar consumption, less than seven hours of sleep nightly and sub-optimal exercise habits increase odds of being hospitalized. We breakdown this study and discuss the known science about how sugar impacts immune system health.

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Time Stamps

0:00 Intro
0:12 New study
0:26 Sugar alters immunity
2:12 Healthy living saves lives
2:37 Active military member study takeaways
3:12 Study details
4:44 What the study found
5:06 Sugar weakens immunity
5:30 2/3s of Americans drink soda daily
6:28 Exercise was linked with lower odds of hospitalization too

A fascinating series of studies highlights the importance of T cell health and T cell immunity. This timely reminder is important as the health of your T cells are influenced by age, nutrition, exercise and more.

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Time Stamps:

0:00 Intro
0:03 T Cells are important
0:43 But it's a new virus?!
158 T Cells Resist infections
2:02 New T Cell Study
2:20 T Cells depend on health
3:01 Hospital Worker Study
4:08 Blood Work MasterClass
4:35 Infected but no antibodies?
5:34 T Cells and Your Thymus
6:01 T cells and cellular senescence
6:51 T cells abort infections
7:42 Shared structure with other Endemic Viruses

It’s common knowledge that calorie restriction is a validated strategy to extend lifespan and delay the onset of age-associated diseases. But there’s a new wrinkle that’s muddied the waters of this calorie restriction (CR) research, which, needless to say, has up to now been derived mainly from studies conducted in rodents (animal models).

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Links to research: https://bit.ly/3wF4eSL

Study:

Pak, H. et al. (2021). Fasting drives the metabolic, molecular and geroprotective effects of a calorie-restricted diet in mice. Nature metabolism, 3(10), 1327–1341.

Time Stamps:

0:00 Intro
0:05 Shared Features of Fasting and Calorie Restriction
0:23 New Study
1:23 Big Omission from Calorie Restriction Data
2:40 Blood Work MasterClass
3:53 Testing Fasting VS Calorie Restriction study details
6:40 Fuel Switch with fasting
7:23 Insulin, Glucagon and fat oxidation
08:54 Metabolic profiling of different fasting patterns
10:38 Experiment Number 2
11:03 Lifespan extension in fasting VS CR VS Ad Lib
13:43 Match Carbohydrate intake with exercise
14:10 TRF Feeding pattern practical tips

Scientists find lean subjects made protective antibodies after infection while obese subjects did not make protective antibodies—they made maladaptive autoantibodies instead. Researchers speculate that leptin plays a role in skewing the immune response toward autoimmunity after infection. Here's the details!

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Research, Images and Articles: https://bit.ly/3qsGYX6

Time Stamps:

0:00 Intro
0:09 Endemic Virus
0:59 Obese Don't Make Protective Antibodies
1:15 Obese people make autoantibodies
1:40 Leptin and Fat on Fire
2:40 Leptin exacerbates inflammation, autoimmunity
3:13 Study we're discussing
3:49 Make Americans Healthy Again
4:35 Blood Work MasterClass
5:30 Daniela Frasca, PhD: Obesity Hinders Immune System Response
6:10 Antibodies and BMI, C-Reactive Protein
6:43 Metainflammation and Inflammaging
7:15 Blood sugar and inflammation
8:13 Leptin and immunity
9:29 Summary of Study: immune tolerance breakdown
11:30 Lifestyle matters
12:30 Antibodies directed at fat tissue
12:52 Omega-6 Oils, Seed Oils & autoimmunity
13:50 Excess deaths related to heart disease on the rise
14:42 Image: CRP and autoantibodies
15:39 New study summary
16:21 Italy Research from fat cell spill over
16:58 Obesity is an autoimmune disease
17:05 Change your habits
17:47 Image: Behavior model

Books and References:

Tiny Habits: The Small Changes That Change Everything: https://amzn.to/3CbpvEQ

Frasca, D., Reidy, L., Cray, C., Diaz, A., Romero, M., Kahl, K., & Blomberg, B. B. (2021). Influence of obesity on serum levels of SARS-CoV-2-specific antibodies in COVID-19 patients. Plos One, 16(3), e0245424–16.

Frasca, D., Reidy, L., Romero, M., Diaz, A., Cray, C., Kahl, K., & Blomberg, B. B. (2021). The majority of SARS-CoV-2-specific antibodies in COVID-19 patients with obesity are autoimmune and not neutralizing. International Journal of Obesity, 1–6.