C. H.

Researching the latest on health and other interesting news.

[C. H. @zepking2]

@DavidSpade @danacarvey
You need to get Father Ripperger or Father Reehil on the podcast. They have incredibly interesting stories that are making the rounds on all the big podcasts.

[C. H. @zepking2]

@CaryKelly11 Spirulina (algae) contains a higher percentage of protein.

[C. H. @zepking2]

@DavidSpade @superflypod @danacarvey We all ❤️Farley, but the magic didn't die w/him. I laughed just as much watching the Wrong Missy. The magic is still there. Movies are ur strong suit ♠️. Unless you're doing a show about entertainment. Carusadas was one of the greatest bits (David Caruso putting on sunglasses)😂

[FoundMyFitness Clips @fmfclips]

Animal protein beats plant protein hands down when it comes to building muscle

Three reasons why:

• Higher protein density
• Better digestibility
• More complete amino acid profile

If you’re plant-based, you can still build muscle, but you’ll need to work a bit harder harder—combining foods, supplementing, and eating more overall to match the anabolic potential of animal-based protein

[FoundMyFitness Clips @fmfclips]

Exercise doesn’t just build muscle—it rewrites how a critical hormone, IGF-1, functions in the body

Instead of circulating freely in ways that could fuel harmful cell growth, exercise redirects IGF-1 to where it matters most: your muscles and brain

This shift promotes muscle repair, boosts neurogenesis (the growth of new brain cells), and even strengthens your body’s defense against cancer

Yet another benefit of exercise to add to the list

Go lift some weights

[FoundMyFitness Clips @fmfclips]

Melatonin for blood pressure, study findings:

• 3-10 mg/day decreases systolic by ~3.5 mmHg & diastolic by ~3 mmHg

• 2-3 mg/day (controlled release) lowers nocturnal systolic by ~6 mmHg & diastolic by ~3.5 mmHg

• Reductions are substantial in people with metabolic syndrome

[Dr. Rhonda Patrick @foundmyfitness]

People with low muscle strength were 50% more likely to die earlier. Muscle strength may be an even more important predictor of general health and longevity than muscle mass.

Resistance training is the only thing that will increase muscle strength, and it is never too late to gain strength.

A small study involving 90-year-old participants revealed that eight weeks of high-intensity resistance training led to a remarkable 174% increase in muscle strength and a 48% improvement in walking speed, despite only a 9% increase in muscle size.

Engaging in resistance training, regardless of age, can fundamentally transform our biological resilience and quality of life.

Health and retirement study:
https://t.co/bzqlSfjdSr

[FoundMyFitness Clips @fmfclips]

When you're inactive, strength declines fast as you get older:

• 3-4% per year in men
• 2.5-3% per year in women

(without resistance training)

But get this:

Just 8-18 weeks of resistance training (1-3x/week) can effectively recover those strength losses in older adults

[FoundMyFitness Clips @fmfclips]

Sitting in a 163 ºF sauna elevates heat shock protein levels 50% over baseline

Heat shock proteins:

1) Prevent proteins from aggregating and forming plaques in the brain & vascular system

2) Mitigate muscle atrophy

Full episode w/ @shaneparrish: https://t.co/V5yuRJ4Sl5

[FoundMyFitness Clips @fmfclips]

Here's a cool benefit of omega-3s:

They seem to prevent disuse atrophy (AKA muscle loss during periods of inactivity)

How so?

By sensitizing muscle to amino acids

So if you're injured, might be a good idea to up your intake

[FoundMyFitness Clips @fmfclips]

A hormone called FGF21 is released during exercise

Giving FGF21 as a drug reduced alcohol consumption up to 50% in mice and vervet monkeys that were addicted to alcohol

FGF21 also alters dopamine signaling, which plays a role in alcohol-seeking behavior

[Dr. Rhonda Patrick @foundmyfitness]

A new study reveals bottled water contains up to 100 more microplastic particles than previously estimated.

Utilizing advanced techniques, researchers found that popular water brands contain an average of 240,000 microplastic particles per liter, a count that's 10 - 100 times higher than past estimates.

Notably, 90% of these plastics are tiny nanoplastics, so small they can penetrate human cells and tissues and even cross the blood-brain barrier, potentially impacting human health.

This raises an important question: Might simply drinking tap water be a healthier choice?

https://t.co/4xhbQJ27Ig

[FoundMyFitness Clips @fmfclips]

During high-intensity exercise

The brain starts using lactate as a fuel source

This frees up glucose to be used by the biochemical pathway that makes glutathione

This has enormous benefits for brain aging

[Dr. Rhonda Patrick @foundmyfitness]

Enhance deep sleep and growth hormone with deliberate heat exposure.

Saunas and hot baths may boost slow-wave deep sleep, while saunas have been shown to elevate growth hormone levels up to 16-fold.

The preoptic brain area interlinks thermoregulation, heat loss, and sleep in this bidirectional relationship.

Heat therapy, like sauna sessions or hot baths, could significantly enhance slow-wave deep sleep.

For more on some of the multitude of plausible mechanisms involved in the sleep benefits of a heat-before-bed routine, check out this dedicated episode:

https://t.co/luFfPcT4a8

[FoundMyFitness Clips @fmfclips]

Sauna protocol for boosting growth hormone:

Doubles GH:

-> Two 20-minute sauna sessions, ~80 ºC, with a 30-minute cooling period

Increases GH 5-fold:

-> Two 15-minute sauna sessions, ~100 ºC, dry heat, also with a 30-minute cooling period

[FoundMyFitness Clips @fmfclips]

Exercise forgives poor sleep

One study found the following:

Lower sleep quantity was associated with a higher all-cause mortality

...but ONLY in people who weren't physically active

[FoundMyFitness Clips @fmfclips]

Muscle mass is like a retirement fund

Build the reserve as early as possible

Because once you hit ~50

It becomes much more difficult to gain (and you'll be pulling from the reserves a lot more)

[Carnivore Aurelius ©🥩 ☀️🦙 @AlpacaAurelius]

Just 3 minutes of morning sunlight completely restored mitochondria function in the eyes in this study

Morning light is full of 670nm red light which is critical for ATP production

Watching sunrise is the ultimate biohack

[Dr. Rhonda Patrick @foundmyfitness]

Even a single night of missed sleep can lead to short-term insulin resistance in healthy people, but high-intensity interval training can help counteract this effect.

Several nights of sleep restriction can throw off blood glucose levels, impair energy production, and disrupt natural body temperature rhythms. However, incorporating high-intensity interval training during this sleep-restricted period can counteract these effects.

Vigorous exercise powerfully stimulates the glucose transporters in muscles (GLUT4), leading to rapid glucose uptake. This can effectively counteract the elevated blood glucose levels often seen after poor sleep.

[Carnivore Aurelius ©🥩 ☀️🦙 @AlpacaAurelius]

in this study, glycine COMPLETELY reversed aging in human cells

remember to eat your collagen daily

(studies show you absorb glycine better from collagen than on its own)