October 2020

October 15 2020

Sarcopenia – Part 1

Hello Friends, this is the first of two parts on an under-discussed subject call Sarcopenia.

Sarcopenia is an unhealthy condition long-assumed associated and erroneously considered to be an inevitable part of the aging process.

The loss of muscle mass and strength affects balance, gait, and overall ability to perform tasks as well as enjoying daily living. If no positive or corrective measures are taken it can transition into an actual disease that can then affect the health and strength of our bones, overall health, and psychological state.

Researchers are looking for ways in which we can better understand and slow the aging process, specifically in relation to controlling the loss of muscle mass and strength which can also be caused by a more complex series of metabolic, genetic, and immune factors.

For instance, it can manifest in people who are obese, diabetic, serious disease, various drug interactions, as well as adverse volitional or psychological changes in lifestyle activity, nutrition personal care at any age such as anorexia.

Let’s look at some of the ways to help avoid or mitigate this state in its more straight forward, less complex conditions–that is finding ourselves changing as we age, getting more passive and sedentary. First, the very simple and obvious things we can do, for that ironically packs the most punch in our protection and rapid reversal.

1. Exercise! Not only walking and biking which is fantastic, but working upper body that enhances stability and strength. From weights, yoga, pilates, home exercise devices, gardening, etc. Best yet, join a group of your peers doing exercise, hiking, and social activities. This is an absolute must- in daily doing something! Besides, you will feel and look so much better.

2. Eat right! High-quality protein and adequate calories. Best to lower the red meat. Anti-inflammation food choices. That means lots of antioxidant-rich fresh fruits, vegetables, nuts, seeds, reduced sugar, and alcohol intake. Choose smart oils and fats–especially extra virgin olive oil, moderation of pure butter, coconut oil in food preparations, fish oil, krill oil, Vitamin E, and Vitamin D supplements in particular. Significantly underlying sarcopenia, osteoporosis, or osteopenia, is often chronic, subclinical inflammation. The right foods are your overall best weapons against most inflammatory conditions.

3. Drink water lots of it! As we age, we are more susceptible to silent, chronic, dehydration. It will sneak up on you–it will take on many symptoms that disguises itself as chronic fatigue, difficultly breathing, weakness, even heart symptoms–my experience of not drinking enough had all these events to my dismay even though I am a health nut! Muscle is over 90% water and replenishment of its most important component as well as cleansing our system is of paramount importance. No need to get fancy or expensive versions, just make sure clean, fresh, and filtered best.

4. Cut the smoking! Every wasting disease, especially osteoporosis and sarcopenia associated with excess smoking. From NIH, the following:

“Among male subjects, a positive correlation between current smoking and sarcopenia in obese subjects was identified after adjusting for the confounders. These results suggest that smoking significantly increases the risk of sarcopenia even in non-obese men. Mar 20, 2019″.

Smoking would likely be even more of a risk factor with most women who tend to start with less lean body tissue, bone, and muscle mass and undergo more dramatic hormonal changes in aging.

In my next installment, I will discuss some interesting dietary supplements and findings that may offer additional benefits.

October 15 2020

Nutrigenomics

Dear Friends:

Nutrigenomics refers to studying the effects of nutrients on the expression of an individual’s genetic makeup.

Currently, this definition is broadened to encompass nutritional factors that protect the gene pool from damage as well.

Ultimately, nutrigenomics is concerned with the impact of dietary components on the genome ( the complete set of genes in an organism), the proteome (the sum total of all proteins created within the cell and very relevant to health and the aging process), and the metabolome (the sum of all metabolites produced through metabolism).

As in pharmacogenomics crucial in drug research, where a drug will have diverse impacts on different segments of a population, science recognizes that a population can also be diverse in its response to nutrient interventions–some will respond positively, some may be unresponsive, while others potentially even adversely affected.

This may be why a certain diet or a set of supplements, worked wonders for your friend, but you didn’t lose any weight or improve some aspect of your health. Or why one twin develops Type II diabetes, but the other twin, who made different lifestyle and nutritional choices, doesn’t.

To understand this concept a little better, here are a few definitions to have in place:

Genome means the genetic material that you’re born with–your DNA. This cannot be changed.
Epigenome means the network of chemical compounds that interacts and attaches to a single gene ( thus the prefix “epi”–called SNP). Think of this as a “light switch”, basically “turns on” or “turns off” what the gene will do or not do with its intrinsic DNA and ultimately, how that will be expressed in your health. That specific gene or set of genes, that could possibly be activated or better controlled, that may make you more susceptible to Alzheimer’s, cancer, or heart disease or not, is largely and potentially in one’s hands greater than we realize. That fact we can affect the behavior of the epigenome through diet and other healthy practices is part of the teamwork we have with our DNA–this is of monumental significance in taking greater control of our health and life!
Nutrigenomics being explained again in a slightly different manner below is a field that combines the study of nutrition and gene expression. Note the following:

Mark Hyman describes nutrigenomics from his book: [Ultra-metabolism: the simple plan for automatic weight loss. New York: Atria Books; 2006. p. 24.]

The new science of nutrigenomics teaches us what specific foods tell your genes. What you eat directly determines the genetic messages your body receives. These messages, in turn, control all the molecules that constitute your metabolism: the molecules that tell your body to burn calories or store them. If you can learn the language of your genes and control the messages and instructions they give your body and your metabolism, you can radically alter how food interacts with your body, lose weight, and optimize your health.

Nutrigenomics can help you understand yourself better. Pay close attention to what type of diet, exercise, or supplements work best for you.

This, in turn, will give you the best results, better control, and management, when working towards better health for a better quality of life for you and your family.

It can also potentially translate into greater efficiency and effectiveness when addressing expanded economic national dimensions, even to be part of a preventative and cost-saving strategy in our thinking regarding the ever demanding and challenged national healthcare costs.

October 15 2020

Endocannabinoids – Part 1

Friends:

The many forms of relatively newly discovered endocannabinoids are vital lipid-based molecular compounds that provide multiple key physiological and neurological regulatory functions throughout our body.

These remarkable and crucial molecules create an essential intercellular communication system, called ECS (Endocannabinoid System) responsible for activating key receptor sites in the gut, muscles, brain and nervous system, that regulate and balance many physiological processes, including appetite, memory, mood, pain thresholds, fertility, immune functions, metabolism and inflammation.

Though there are a number of variant structural analogs of the major endogenous endocannabinoids, there are two primary endocannabinoid receptors in our body tissues that have been identified: CB1, first cloned in 1990; and CB2, cloned in 1993.

CB1 receptors are found predominantly in the brain and nervous system, as well as in peripheral organs and tissues, is the main molecular target of the endogenous endocannabinoid anandamide ( synthesized by our body from the essential dietary sourced fatty acid arachidonic acid—abundant in egg yolk, butter, fish, various algae, meats, not usually present in significant amounts in higher plants ), as well as its mimetic phytocannabinoid ( plant derived counterpart), THC.

The other main endocannabinoid is 2-arachidonoglycerol (2-AG), which is active at both cannabinoid receptors, along with its own mimetic spectrum of various plant-based derived cannabinoids simply and collectively called “full spectrum” CBD.

ECS (Endocannabinoid System) is essential for our homeostasis–the stability and health of our internal physiological environment. For example, if we are subjected to internal organ instability, or a trauma, such as pain from an injury, or a fever, that throws off our body’s homeostasis, our internal ECS kicks in to help our systems return to its ideal operation.

Today, experts believe that maintaining homeostasis is the primary role of the ECS–in a sense, like an orchestral conductor of a big symphony, it holds together and fine tunes all the physiological moving parts that needs to move together in a synergistic and coordinated manner.

October 15 2020

Endocannabinoids – Part 2

Friends:

The ECS (Endocannabinoid System) is essential for life, though ironically, our understanding and the explosion of world-wide active research, is relatively new when compared with our study of other physiological systems.

As we age, deal with stress , have the desire for a more active life , the seeking of greater bodily and mental comfort, finding ways to better defy aging and heal faster, fight killer and chronic diseases, the role of the ECS, and having a lifestyle strategy for its support, is a major personal cornerstone for more optimal health and disease prevention.

Before explaining CBD, that can supply plant counterparts to our endogenous cannabinoids, there are the very simple fundamentals that actually have the most profound impact building the platform of overall health and optimize the functional capabilities of our ECS.

What can this possibly be?

Well, so simple, its ordinary and familiar–it comes down to good quality, adequate sleep, plenty of stress-reducing exercise, especially resistance training, a natural based diet profusely rich with fruits, vegetables, herbs , spices, smart fats and lipids, keeping yourself inspired and happy–seems like this fits most health strategies and for good reason!.

What is CBD (Cannabidiol Hemp Oil)?

Within the swiftly growing cannabis oil industry is a new category of products seeing its own equally rapid rise in popularity: cannabidiol hemp oil, or CBD hemp oil.

CBD hemp oil is made from high-CBD, low-THC hemp, unlike medical marijuana products, which are usually made from plants with high concentrations of psychoactive tetrahydrocannabinol (THC).

What is in cannabidiol?

“Cannabidiol (CBD) is a phytocannabinoid discovered in 1940. It is one of some 113 identified cannabinoids in cannabis plants and accounts for up to 40% of the plant’s extract. ”

Because hemp naturally contains only trace amounts of THC, which is actually considered essential for its optimal effect and activity, these hemp oil products in normal or even large dosages for most people are non-psychoactive, while still offering significant health benefits that are found to include the potential in effectively treating refractory epilepsy and antineoplastic activity.

How is it metabolized?

THC and CBD are metabolized in the liver by a number of cytochrome P450 isoenzymes, including CYP2C9, CYP2C19, CYP2D6 and CYP3A4. They may be stored for as long as four weeks in the fatty tissues from which they are slowly released at sub-therapeutic levels back into the blood stream and metabolized via the renal and biliary systems. The main primary metabolite of CBD is 7-hydroxy-cannabidiol.

What are the forms of CBD and ways of administration?

CBD-based products come in many forms. Some can be mixed into different foods or drinks or taken with a pipette or dropper.

Others are available in capsules or as a thick paste to be massaged or applied for transdermal delivery on to the skin. Some products are available as sprays to be administered under the tongue.

There are natural full spectrum forms of CBD and now synthetic which may be more vulnerable to regulatory issues than full spectrum. Also, full spectrum has hundreds of different forms of CBD analogs found naturally in hemp in which scientists are just beginning to understand its various roles in influencing health engendering gene expression.

Recommended dosages can vary greatly between individuals, depend on factors such as body weight, as well as the concentration and quality of the specific CBD product.

Interestingly, what foods help support ECS?

Some foods can actually boost anandamide levels, and some foods can slow down the degradation of cannabinoids by the FAAH enzyme that degrades it. Here is an interesting list of just a few:

Pure Dark Chocolate affects the anandamide levels in two ways: First, it increases and sensitizes the number of available endocannabinoid receptors that can be triggered by anandamide and, second, it diminishes levels of FAAH enzyme that destroys it. Perhaps that is why chocolate cravings become more pronounced with some women during their monthly menstrual cycles!

Black Truffles Different from chocolate, which influences the ECS in more subtle and indirect ways, black truffles actually contain small amounts the anandamide compound, and when eaten, they directly increase the levels of this endocannabinoid in the body.

Kaempferol This antioxidant phenolic compound is found in many fruits and vegetables, such as apples, grapes, onions, potatoes, tomatoes ,broccoli, coffee and beer from the hops. Besides being a powerful antioxidant and reducing oxidative stress, kaempferol also inhibits the synthetization of FAAH enzyme, thus prolonging the duration and effect of anandamide.

Omega 3 and Essential Fatty Acids Consuming these polyunsaturated fatty acids found as sources in fish oil, krill oil, hemp , flax seeds and for the essential fatty acid arachidonic from egg yolk, meats, various forms of algae, fish, butter, etc., has been shown to enhance the vigilance, synthesis, and steadiness of the ECS as well as being the substrates in the creation of cannabinoid compounds by our body.

What are some of the ingredients available from GCI Nutrients for product formulations addressing the ECS in helping to support its health and vitality?

Key ones, but there are many more:

PEA (N-palmitylethanolamide)
Omega-3 Fish Oils
Hops
Broccoli Sprout Powder (and cruciferous vegetables in general)
Red Raspberry Powder
Black Pepper
Green and Black Tea
Rhodiola
Kava Kava
Tumeric
Cinnamon
MCT Oil
Algal actives

As a general summary recommendation, supplementation should be secondary to a broad and healthy consumption and food sources of natural oils, lipids, fatty acids, spices, herbs, and for optimal health, a central focus and emphasis on primarily a plant-based diet.

October 15 2020

Introducing the Microbiome and its Capabilities – Part 1

Dear Friends:

Here’s something to think about.

If we consider our physical human body that’s contained within our human form, is the sum of our cells, remarkably, we all would have to claim in being slightly less than half-human! Why?

For the 30 trillion cells or so that make our bodies with our DNA, there are even more metabolically active, health-crucial bacterial cells in our GI tract called the “microbiome” with their own DNA–not ours, but still profoundly interacting with ours as the host.

Humans have co-evolved with the trillions of microbes that we need in a complex adaptive ecosystem relationship that is finely balanced and tuned to help define and even change or influence host physiology and health status.

The gut-biome has been referred to as the “forgotten organ”.

However, like your fingerprints, each of us have our own unique profile and composition that consists of various vacillating ratios of potentially a couple of thousand different species and subspecies of gut bacteria.

More and more research indicate that this relationship is immensely impactful on our immune system and metabolism, not only helping to influence our body composition and vitality, but even affecting our brain chemistry, skin health, protection against toxins, and mental health.

Amazingly, as an example, first observed in rat studies, some relatively recent research demonstrates that if certain characteristic strains of gut bacteria from a “skinny” subject, is transplanted as the microbiome donor into an obese subject’s GI tract, the accepting subject with the implanted microbiome can actually change and convert its cellular metabolism and ultimately body composition.

Also, vice versa.

How does this happen?

It’s being intensely researched in trying not only to better understand this remarkable phenomenon but also a way in finding new strains of probiotics that offer unique health and metabolic contributions to the host that can be important in diabetes and other forms of chronic degenerative diseases.

The transference of characteristics seems to be coming from the messenger RNA from various species strains within the microbiome to the host that can influence the kinds of gene expression of intracellular proteins that largely impact a cell’s biochemistry and metabolism.

Human twin data provide additional evidence to support the hypothesis that the classes of microbiome species impact host energetics.

Using 16S rRNA data from both monozygotic and dizygotic twin pairs, Turnbaugh and colleagues (2009), found greater than 300 microbial genes associated with obesity-related manifestation to the relative abundance and shift in the bacterial classifications of Firmicutes and Bacteroidetes. This shift appears to be associated with obesity in mice that can influence carbohydrate and other metabolic pathway activity and is being studied now in humans.

Our earliest bacterial flora ratios happen most optimally through the event of vaginal birthing as the initial source of inoculation and further supported through nursing.

From then on, it’s largely in our hands to enhance, maintain, ignore or abuse our incredible microbiome balance based on our diet, level of stress, medications, drugs, physical activity, ingestion of toxins, and lifestyle decisions.

A core and varied plant-based diet rich in botanical actives, fiber, fruits, vegetables, grains, essential fats, and lipids, is very vital to a healthy microbiome and also helps to keep the role of the gut endocannabinoid system healthy, which is of crucial importance to the health and vitality of one’s immune system.

Coupling these above dietary recommendations with a smart supplement program, including probiotics and prebiotics, can make for an excellent baseline strategy to better optimize your microbiome throughout your life.

October 15 2020

Dysbiosis and Leaky Gut – Microbiome – Part 2

Dear Friends:

Regarding other areas of gut health and balance, there are two major phyla of gut bacteria— aerobes and anaerobes, with variable ratios depending on the individual with from 500-1100 sub-species identified.

As with any life forms occupying the same ecosystem, bacterial species in our gut can compete with each other for dominance.

If unfavorable imbalances of various forms of bacteria are dominant within our microbiota it is called “dysbiosis”.

Dysbiosis in the microbiome has been associated with the potential generation of numerous diseases, including inflammatory bowel disease, multiple sclerosis, diabetes (types 1 and 2), allergies, asthma, autism, and cancer.

If dysbiosis is coupled with breakdowns in the protective and the absorptive gut membrane lining in the small and large intestines, this can lead to a popularly known condition known as “leaky gut” syndrome.

The leaky gut syndrome is a condition also referred to as increased intestinal permeability where the protective net in your digestive tract, acting as a selective filter, gets damaged or weakened.

Now comes the cascade of events that allows proteins (like gluten), bad bacteria, and undigested particles to pass into your bloodstream. These particles can cause systemic inflammation, allergies and immune reactions over time.

The gatekeepers of this gut interface between the gut and absorption into the host body, are the billions of tiny projections called villi and microvilli.

The purpose of the villi and microvilli is actually to enormously increase the surface area for nutrient absorption.

For illustrative purposes, a 20-foot tube or so of the small intestines expands to a surface area of approximately 2200 square feet as a result of the additional surface area brought by the villi and microvilli.

If the villi are damaged or impaired, nutrient absorption becomes adversely affected as well as its ability to be a protective barrier.

Large intestines do not have villi, but goblet cells that secrete mucus and houses the majority of the microbiome in a little sac portion near the junction of the small intestines with the large intestines called the cecum.

The sac-like cecum at the beginning juncture of the large intestines and end of the small intestines contains most of our gut bacteria and other nutrients.

Its is a remarkable yet simple structure that contains most of the bacteria which act as a biological chemistry factory with all the remarkable, bioactive substances and short-chain fatty acid manufacturing from soluble fiber ( or prebiotics) so essential for our health.

We are now in a process of greater enlightenment to better understand how to better care for our gut as well as identifying specific bacteria to carry out more specific functions in the administration of various probiotics and other forms of unique prebiotics that help to support the health and healing of our villi.

As helpful and remarkable are the many kinds of probiotics, from this author’s perspective, probably the most significant nutrition factor for gut bacteria and its health and microbiome balance, is an adequate amount of prebiotic or soluble fiber.

The gut bacteria breakdown the soluble fiber into amazing high octane fatty acids that help heal the gut, fight disease, help in glucose metabolism, and have gut anti-cancer capabilities.

Although there is no dietary reference intake for insoluble or soluble fiber, many experts recommend a total dietary fiber intake of 25 to 30 grams per day with about one-fourth — 6 to 8 grams per day — coming from soluble fiber.

As I emphasize in my recommendations, a diet abundant in a variety of fruits, vegetables, grains, nuts and seeds, is of course the best primary sources of fiber and antioxidants before amplifying and enhancing with dietary fiber and prebiotic supplements.

October 15 2020

A New Look At Body Fat and Fatty Acid Amines – Part 1

Dear Friends:

Nutrigenomics refers to studying the effects of nutrients on the expression of an individual’s genetic makeup.

Currently, this definition is broadened to encompass nutritional factors that protect the gene pool from damage as well.

To understand this concept a little better, here are a few definitions to have in place:

Genome means the genetic material that you’re born with–your DNA. This cannot be changed.
Epigenome means the network of chemical compounds that interacts and attaches to a single gene ( thus the prefix “epi”–called SNP). Think of this as a “light switch”, basically “turns on” or “turns off” what the gene will do or not do with its intrinsic DNA and ultimately, how that will be expressed in your health. That specific gene or set of genes, that could possibly be activated or better controlled, that may make you more susceptible to Alzheimer’s, cancer, or heart disease or not, is largely and potentially in one’s hands greater than we realize. That fact we can affect the behavior of the epigenome through diet and other healthy practices is part of the teamwork we have with our DNA–this is of monumental significance in taking greater control of our health and life!
Nutrigenomics being explained again in a slightly different manner below is a field that combines the study of nutrition and gene expression. Note the following:

Mark Hyman describes nutrigenomics from his book: [Ultra-metabolism: the simple plan for automatic weight loss. New York: Atria Books; 2006. p. 24.]

Nutrigenomics can help you understand yourself better. Pay close attention to what type of diet, exercise, or supplements work best for you.

This, in turn, will give you the best results, better control, and management, when working towards better health for a better quality of life for you and your family.