Creatine supplementation without exercise training and diet intervention increased lean tissue mass, strength, and muscular endurance while promoting favorable changes in selected blood lipids, HbA1c, and selected markers of cognitive function and memory. Creatine supplementation during an exercise and weight-loss diet intervention increased lean tissue mass, promoted a greater reduction in body fat percentage, and improved muscular strength, endurance, and selected markers of cognitive function and memory. Supplementation was well-tolerated.
Full article: Effects of creatine supplementation with and without exercise and diet intervention on body composition, cognitive function, and markers of health in middle-aged and older adults https://t.co/0LDslHUtWG
Intermittent fasting protocol, benefits & myths:
- Around 11-12 hours of fasting depletes liver glycogen, forcing the body to shift from burning carbohydrates to burning fat and producing ketone bodies.
- Ketones are a cleaner fuel source. They generate less oxidative stress and require less energy to metabolize than glucose.
- Ketones activate BDNF, supporting learning, memory, and neuroplasticity, while also increasing GABA to quiet mental noise and sharpen focus.
- A 5:2 fasting protocol (500 calories on 2 days per week, normal eating the other 5) produced a 20% improvement in cognitive test scores compared to simple caloric restriction alone.
- Early time-restricted eating (stopping food intake by 6-8 p.m.) produced a ~10 mmHg drop in blood pressure, comparable in magnitude to first-line hypertension medications.
- Fasting doesn't cause muscle loss if paired with resistance training, prioritizing protein within the eating window is enough to preserve lean mass.
@foundmyfitness on @hubermanlab
Early-onset cancer rates have increased nearly 25% in the last 30 years.
Why?
Newer generations appear to be aging "biologically faster."
A larger age gap among recent generations is associated with a greater risk of lung, GI, and uterine cancers, independent of genetic risk.
Here is the link to our new research article that was just published in Cell Reports Medicine (https://t.co/q3OpOZIyHS). Using a novel mouse model of pediatric high-grade glioma, we describe a powerful ketogenic diet/drug synergy for restricting the availability of glucose and glutamine, the two fuels necessary and sufficient for rapid brain cancer growth and distal invasion. Please check out the graphical abstract and the movie of the control and treated mice that is embedded in the Results section of the paper. The findings provide a therapeutic strategy for improving survival and quality of life in children with high-grade gliomas, the leading cause of cancer death in children. Parents of children with brain cancer should know about this.
Several of my colleagues, including Dr. Tomas Duraj, will present at The Keto Live Conference in Switzerland from June 8-12. You can learn about the event on their website: https://t.co/RBF4sg4ViO @drtomasduraj@keto_live
Speaking to filmmakers at last night's WorldFest Retrospective Oscar/BAFTA Short Film Block. It was a joy speaking to a variety of filmmakers, including an animator from Moscow, Russia. I gave a brief rundown before the films and then gave some insightful teachings about various elements in some of the films we watched, from framing of scenes, cinematography and actors using non-verbal skills to communicate their emotions in particular scenes. Next year we are discussing the idea for me to take one short film and break it all down for visiting filmmakers. #film #filmindustry #filmfestival @BondonCinema
Biological age is not uniform across the organs of your body. It is now possible to measure the age of different organs and take measures to improve them accordingly. Dr Tony Wyss-Coray on the Huberman Lab podcasts out now: