Health Coach Andy

We’d all like to take better care of our teeth and many of us will use mouth washes or the like to kill oral bacteria which are responsible for tooth decay and gum inflammation. Wouldn’t it be nice if there were an effective AND NATURAL alternative to heavy chemical mouthwashes! Well, of course there is… Oregano oil or oregarno oil as I say (I’m gonna say oregarno from here in, I can’t help it, can’t be changed…). And, specifically constituent components of oregano oil, including carvacrol, appear to be exactly that. Carvacrol and other elements of essential oils have clearly displayed antimicrobial activity against 25 different phytopathogenic bacteria and strains including Streptococcus Mutans, the main bacteria understood to cause tooth decay. So, in this video I’ll quickly mention some of the research literature showing how effective the oil is, how to use the oil in our oral hygiene routine, the one POSSIBLE drawback of oregano oil and also the reason we definitely should NOT be using mouthwash. Check the chapter indicators at bottom of video if you want to jump ahead. [1] So let’s get on with it. This study published last year investigated several ways in which the oregano oil component interferes with the bacteria’s growth and also inhibited its cariogenic virulence, or in other words, its ability to cause tooth decay. They concluded that the combined effects of the various components in oregano oil may be able to greatly reduce microbial resistance. [2] This study from a couple of years ago published in the international journal of dentistry and oral science, shows very similar results and included images like this one of the effect the oregano oil had on the decay causing bacteria. Initially, this petri dish would have been completely covered with cavity causing streptococcus mutans shown as the white culture at the bottom right of the dish but here, after application of the oregano oil, the dish has been almost completely cleared of the bacteria.

What plant food can reduce appetite much like Ozempic? What can reduce blood sugar after a meal by 30%? What does your body do to safely store excess carbohydrates? Does the time of day affect the blood sugar response to the VERY SAME MEAL? How do we stop cravings? All these questions answered and many more if you stick around for this metabolic health summary.

It’s still true. This is still the cheapest potassium source around but I need to clear up a couple of details that I didn’t explain well enough in the video from a couple of years ago. An incredibly useful potassium source is Cream of Tartar that you can get from your supermarket. So, it’s very easy to access for most of us and it is also very very cheap! Now. In just a minute I’ll explain the portioning or dosing of the powder but first I need to state very clearly. This is not a ‘therapeutic’ dose I’m describing here. Anyone with a medical condition requiring specific potassium supplementation should follow their doctors’ instructions. This source is most useful for those who want to improve or balance their electrolyte levels, help relieve cramping and sore muscles or help reduce nervy muscle conditions such as restless leg syndrome. And of course, ask your doctor first before taking any new supplement type. Now, as far as balancing electrolyte levels goes. It is very common for people to add sodium and magnesium to their diet or drinks but forget about potassium. Over time, this strategy can lose its effectiveness because we may not be getting enough potassium to keep up with a high sodium and magnesium turnover. The result of that imbalance can be continued muscle discomfort and cramping because food is generally NOT a good source of potassium. Modern foods have had a lot of the potassium bread out of them. Even bananas and avocados don’t contain much potassium any more. Off the shelf electrolyte drinks also appear to be low in potassium. For people who have very high potassium requirements, like those who do heavy work in the heat and those on very low carbohydrate diets, commercial electrolyte drinks tend not to contain enough potassium. // THE 40+ REBUILD PROGRAM https://www.healthcoachandy.com/40-rebuild Be sure to enter your email for the monthly newsletter! // BLOG https://www.healthcoachandy.com/blog/ http://www.facebook.com/healthcoachandy https://www.instagram.com/healthcoachandy/ http://www.twitter.com/health_andy https://www.linkedin.com/company/health-coach-andy https://www.healthcoachandy.substack.com

The 40+ REBUILD video series is a collection of videos that each summarise an aspect of the 40+ REBUILD 12-week program. They are only an addition to the extensive Coach/Client relationship which forms the backbone of the program. From the Chapter: The simple… or to be fair… The SLIGHTLY complicated truth about how many calories we eat and how that affects our weight is that calories DO matter AS WELL AS the way our own unique metabolism processes our food. They BOTH matter. The calorie hypothesis people on one side and the metabolism slash hormone people on the other side have been fighting this out for decades and they both have a point. And it pains me to say… because I disagreed with it for a long time… BUT… The calorie argument PROBABLY carries more weight.. pardon the pun… sorry… But it is absolutely not the whole picture. For most of us, if we eat way more energy than we use, we are probably going to gain weight, but that WILL be moderated by our individual physiology, metabolism, and activity level. However, it doesn’t mean we have to count calories. We need to get familiar with the types and quantities of foods we eat, and there is a simple and intuitive way of doing this which I’ll discuss later in the video. But firstly, let’s take a quick look at 4 important ways our bodies process foods. More in the 40+ REBUILD program... // THE 40+ REBUILD PROGRAM https://www.healthcoachandy.com/40-re... // BLOG https://www.healthcoachandy.com/blog/

In this video, I give a working example of protein food consumption to suit heavy physical work. This was a tough one. Trenching out the area. Installing 22 limestone blocks, 85 kilos each and 10 mixer loads of concrete. All one person. It required plenty of quality food to sustain the effort. In this video, I’ll outline the protein consumed and the sources I know from experience will supply what is required by this 54-year-old, without having to overthink. // THE 40+ REBUILD PROGRAM https://www.healthcoachandy.com/40-re... // BLOG https://www.healthcoachandy.com/blog/

The 40+ REBUILD video series is a collection of videos summarising an aspect of the 40+ REBUILD 12-week program. They are only an addition to the extensive Coach/Client relationship that forms the program's backbone. From the Chapter: Most people are aware of dietary guides like the Food Pyramid, my plate, and any number of variations of these guidelines promoted around the world. Whether we’re consciously aware of it or not, most of us can give a brief description of the proportions of suggested food types depicted by these visual aids. Food pyramid/My Plate type guidelines are not written for any individual, they’re not specifically for you or me. They are designed to address large, varied populations of people in the most general sense. Importantly, they are meant to suggest a range of foods based on what is currently available to people. What our food systems actually produce and what we see on our store shelves. They have not been formulated to identify and promote the food proportions and types conclusively shown to bring about better health outcomes. One giveaway in this respect is the inclusion in many dietary guidelines of processed foods containing sugar, refined grains, additives, and industrial fats. More in the 40+ REBUILD program... // THE 40+ REBUILD PROGRAM https://www.healthcoachandy.com/40-re... // BLOG https://www.healthcoachandy.com/blog/

A review published in Ageing Research Reviews in November this year discusses the effects of food types on Beta Amyloid plaque which is found in the brains of people with Alzheimer's disease and is believed to be a causative agent of this pathology. They suggest that a high intake of fruits, vegetables, and low-glycemic-index foods, which means low-carb wholefoods, improves beta-amyloid status. They also point out that Polyunsaturated triglycerides and fatty acids contribute to healthy Beta Amyloid status. That means quality nuts like walnuts and Brazil nuts, and especially oily fish like mackerel, herring, sardines, trout and salmon are a great idea for aging brain health. Research Sources: Díaz, Gustavo, Laetitia Lengele, Sandrine Sourdet, Gaëlle Soriano, and Philipe de Souto Barreto. "Nutrients and amyloid β status in the brain: a narrative review." Ageing Research Reviews (2022): 101728. News Theme Music Attribution: News Theme by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 licence. https://creativecommons.org/licenses/... Artist: http://incompetech.com/ // BLOG https://www.healthcoachandy.com/blog/

There’s a lot of commotion about pasture raised or 100% grass fed red meat being nutritionally superior to feed lot or grain fed red meat. And yet, a counterpoint claims the difference is only marginal. Well, I’ve always assumed there’s probably not a big difference, but a 2021 review article published in the journal Frontiers in Sustainable Food Systems, suggests that pasture raised beef and milk contain a surprisingly high concentration of a range of plant nutrients. It’s an interesting review and they clearly drew from a large range of research on the topic. We know of course that milk and meat are not generally considered to be significant sources of phytochemicals (or the huge range of plant compounds). Well, the authors state and I quote ‘Emerging data indicate that when livestock are eating a diverse array of plants on pasture, additional health-promoting phytonutrients—terpenoids, phenols, carotenoids, and antioxidants—become concentrated in their meat and milk. Several phytochemicals found in grass-fed meat and milk are in quantities comparable to those found in plant foods known to have anti-inflammatory, anti-carcinogenic, and cardioprotective effects.’ They add that ‘phytochemicals are further reduced or absent in meat and milk of grain-fed animals.’ The authors believe the plant nutrient differences between pasture raised and feedlot meet are underappreciated because the focus is usually on the differences in fatty acids like omega 3’s and CLA (or conjugated linoleic acid). They think there should be more focus on these plant nutrients and that future studies should clarify critical relationships between soil health, plant diversity, and the health of livestock and humans. They even go part way to explain why they think pasture raised meat is so much higher in nutrients. They suggest the co-evolution of plants and grazing animals has led to plants being more productive when grazed in accordance with age old ecological principles. The plant selection by grazing animals impacts the phytochemical richness of meat and dairy products, with greater botanical diversity resulting in both a wider variety and higher concentrations of health-promoting phytonutrients in meat and milk. The increased phytochemical richness of productive vegetation has potential to improve the health of animals and upscale these nutrients to also benefit human health, they say. The ethical pros and cons of pasture raising beef or eating animals in any form for that matter, are always going to be contentious and probably irreconcilable. But if regenerative agriculture and pasture raising beef can help move animal food production in a better ethical and environmental direction while delivering superior nutrient density, then it’ll most likely be a change for the better. Of course, this kind of change may only be economically feasible for a privileged portion of the global population, for now at any rate, but that’s another issue altogether and until this change occurs, standard beef and milk remains a valuable source of nutrition. Thanks for watching. If you found this video interesting, then please consider liking and subscribing. See you next time. Research Sources: Van Vliet, Stephan, Frederick D. Provenza, and Scott L. Kronberg. "Health-promoting phytonutrients are higher in grass-fed meat and milk." Frontiers in Sustainable Food Systems (2021): 299. News Theme Music Attribution: News Theme by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 licence. https://creativecommons.org/licenses/... Artist: http://incompetech.com/ // THE 40+ REBUILD PROGRAM https://www.healthcoachandy.com/40-re... // BLOG https://www.healthcoachandy.com/blog/

The 40+ REBUILD video series is a collection of videos that each summarise an aspect of the 40+ REBUILD 12-week program. They are only an addition to the extensive Coach/Client relationship which forms the backbone of the program. From the Chapter: Modern conventional nutrition and health wisdom have left our populations in a state of mediocre health, at best. Most people over 40 are 'a bit' round, 'a bit' lethargic and visit the doctor a few too many times each year. We are most likely looking forward to decades of being overweight, accumulating aches and pains, and relying progressively more on clinical care and a sizable list of medications. Most of which we’d be happy to avoid. “[Conventional wisdom] very heavily tends to reflect the preferences and the interests of the elite.” ― Paul Krugman I don't want to bang on about 'the elite', that's a loaded term these days, but Mr. Krugman’s quote makes a great point. More in the 40+ REBUILD program... // THE 40+ REBUILD PROGRAM https://www.healthcoachandy.com/40-re... // BLOG https://www.healthcoachandy.com/blog/

There have been many claims over recent years that meat causes type 2 diabetes. In Western countries, overall meat consumption has gone up slightly this century and diabetes prevalence has also gone up a lot this century, so it’d be fair to say there appears to be a correlation there. HOWEVER. I’m only concerned with whether there is a connection between RED meat consumption and diabetes because red meat is the most nutrient-dense and, in my opinion, the healthiest, and by red meat I mean mostly beef, veal, goat, and wild meats. So, let’s take a quick look at beef consumption over time in the United States, the United Kingdom, and Australia as examples, and the corresponding diabetes rates in those 3 countries. // THE 40+ REBUILD PROGRAM https://www.healthcoachandy.com/40-re... // BLOG https://www.healthcoachandy.com/blog/

Eating more seaweed is a great opportunity to get in some really great nutrients but it doesn’t match well with a lot of the foods we like to eat. Big strings of seaweed just aren’t gonna be very appealing to most people in dishes like spaghetti, paella, quiche, burritos or even a Sunday roast. However, sneaking some SEAWEED POWDER into our cooked foods is such a smart way to get more excellent nutrients without even knowing it’s there. See this video on how to quickly, easily AND cheaply make your own seaweed powder. Seaweed contains things like magnesium, iron, manganese, iodine, potassium, calcium, vitamins A and K1 and also the anti-oxidants fucoxanthin and fucoidan. Not to mention it’s an excellent flavour enhancer. You just need a few ideas on what to put it in… So let’s get started… Number 1. Absolutely the easiest way to sneak a good amount of seaweed powder into your food is to put plenty in your pot-cooked foods like soup, stew, meat sauce, clam chowder, congee and especially Korean dishes like sundubu jjigae and yuk gye jjang. It can go in in the early stages when you’re browning onions for example (that’s what I do) or a bit later in the process. I put at least a tablespoon full into large pots of flavoursome dishes. Number 2. Seaweed powder perfectly complements baked and casserole dishes like lasagne, moussaka, refried beans and roasted vegetables. A couple of teaspoons full is about perfect. Number 3. Kelp salt. You just mixed some of your powder in with your favourite salt. It adds great flavour to whatever you sprinkle it on. Store-bought kelp salt is VERY expensive so if you make it yourself, it honestly works out to a very small fraction of the price. Number 4. Put just a little bit in any of your dips, hummus, mayonnaise or salad dressings. Put less in these. Like only a teaspoon so as not to overpower the more subtle flavours. Number 5. Seaweed butter. Or even sesame seaweed butter. You allow the butter to warm just enough that the seaweed powder can be mixed in, reformed or reshaped and allowed to cool in the fridge. This is best with a slightly coarse powder that makes ‘little flavour bursts’ within the butter. Adding sesame seeds also adds a nice element. Number 6. Call me crazy but you can even sneak some into baked goods like rich cakes such as mud cake, carrot cake, black forest cake, fruit cake and even savoury bread and rolls. With just a little bit added, you wouldn’t know it’s there! Number 7. I always add quite a lot to bone broth. It enhances the flavour while adding even more nutrients. While having a quick look at recipes I saw it would be good added to tuna salad and love this fish crusting. Here are a few tips on making your own seaweed powder. I use Wakame or Miyoek from my local Asian grocer. Korean and Japanese seaweed are very high quality so I stick with those. I just crush it in the bag and throw it in the blender, zap it for about 20 seconds, shake it up, go again and it’s done. Well, I gotta go see a man about a dog so thank you so much for watching. I’d love to hear how you use seaweed powder in your cooking. I can always use more ideas. So let me know in the comments. See you in the next video. // THE 40+ REBUILD PROGRAM https://www.healthcoachandy.com/40-re... // BLOG https://www.healthcoachandy.com/blog/

Every single study I found on any relationship between sugars, fast food and asthma risk observed a link. Not a single study saw no link nor any benefit. But before I finish, it’s important to point out that these are mostly observational studies and can’t claim causation and yet with indications of risk increases of up to 3-fold, it’s pretty alarming… In the health science world, we’re not supposed to claim CAUSE unless we have VERY strong evidence. My own experience of mostly removing refined carbohydrates for the last 10 years and the almost complete disappearance of any asthma symptoms… not to mention my halting of any preventative medications, leaves me having to acknowledge my personal bias. But I’m pretty comfortable with my own conclusion. Well, I gotta go see a man about a dog, so thank you for watching. If you found this information interesting then please consider booping the like button or subscribing to the channel and have a tremendous day! I’ll see you in the next video. // THE 40+ REBUILD PROGRAM https://www.healthcoachandy.com/40-re... Be sure to enter your email for the monthly newsletter! // BLOG https://www.healthcoachandy.com/blog/

A recent study has examined the effects of non-nutritive sweeteners like saccharin, aspartame, sucralose and stevia on the glycemic response (or how they affect blood sugar response to food). It also looked at how they might be associated with microbial changes from the mouth to the exit. The trials were carried out on 120 healthy adults. They showed that after 2 weeks intake of saccharin or sucralose there was a relatively large increase in blood sugar in response to ingested food. In contrast, with aspartame and stevia, there was no observed increase in blood sugar levels above the controls they used. This means it might be wise to be careful with foods made with sucralose such as Splenda, maple syrup alternatives, some chewing gums and many fitness and low-carb snack products and also saccharin-containing products which fortunately aren’t common these days. Interestingly, they found that ALL 4 sweetener types, including stevia and aspartame, led to significant changes in the balance of bacteria in the study subject’s microbiome. Specifically, the oral microbiome and in their stools, meaning what had been in the mouths and digestive systems of the subjects. Now, they didn’t go into detail on the nature of the imbalance, but it nonetheless raises an important question. Are these changes for better or worse. Well, because processed foods usually lead to negative microbiome changes, I’d bet it’s NOT going to be for the better! And yet, It’s important to point out this is ONLY ONE study, but it’s pretty high quality and I DON’T LIKE the effects they’re pointing to! // THE 40+ REBUILD PROGRAM https://www.healthcoachandy.com/40-re... Be sure to enter your email for the monthly newsletter! // BLOG https://www.healthcoachandy.com/blog/

What if we eat the same amount of food, but earlier in the day? Can eating the same amount of food earlier help weight loss? The answer may well be yes according to 2 recent random controlled trials. The first study compared loading a given number of calories more towards the first half of the day with loading the same number of calories more towards the second half of the day. There was no difference in daily energy expenditure, resting metabolic rate or weight loss. However. The participants eating more in the first half of the day reported significantly lower hunger. This is important because lower hunger usually leads to better compliance with any diet and therefore a much greater chance of continuing with the diet, adjusting the calorie total down and moving into a weight loss strategy. The second trial also compared eating the same number of calories shifted towards either earlier or later in the day. They got very similar results. They found that eating LATER increases waketime hunger and decreases blood levels of the satiety hormone leptin. They also found eating later causes a particular gene expression that favours fat storage, reduced 24-hour core body temperature and decreased waketime energy expenditure. Interesting results and are completely in line with our own experience. // THE 40+ REBUILD PROGRAM https://www.healthcoachandy.com/40-re... Be sure to enter your email for the monthly newsletter! // BLOG https://www.healthcoachandy.com/blog/

Are there any antioxidant supplements that can help with eye aging? Are there any effective supplements we can use to safeguard our eyesight before too much damage occurs? Well, a recent review article published in 2022 in BioMed Research International gave 3 interesting examples of supplements that have shown some clear positive effects. But firstly, a little background. Eyes are very vulnerable to oxidative stress. This stress is caused by free radicals or highly reactive and unstable molecules where an atom has an outer electron shell that is not full, so can bond destructively with another atom, causing damage to tissue or an important biological process, for example. This stress occurs countless times every day and has been strongly associated with age-related eye diseases. So let’s look at the supplements mentioned in the paper. Number 1. The pairing of the 2 carotenoids, lutein and zeaxanthin. These absorb blue light, help prevent light scattering within our eyes and protect against the oxidative stress I just mentioned. Lutein and zeaxanthin are readily available as oral supplements with lutein being regarded as the most significant of the two. Number 2. That beautiful spice, Saffron. Saffron has many antioxidant and anti-inflammatory components, so they haven’t been able to precisely isolate which ones are the most beneficial, but the spice in whole form seems very promising. Number 3. Bilberry extract. The efficacy of this berry extract is thought most likely to be based on its high concentration of anthocyanins which are believed to modulate oxidative stress and prevent impairments in the lenses and retina of the eyes. Bilberries are often higher in anthocyanins than the similar blueberries. In fact, Royal Air Force pilots in World War II were said to have consumed bilberry jam to sharpen their night vision for missions in the dark. Whataya know ay! Note: the studies the authors based this review on were carried out on a mixture of people, mice and rats. // THE 40+ REBUILD PROGRAM https://www.healthcoachandy.com/40-re... Be sure to enter your email for the monthly newsletter! // BLOG https://www.healthcoachandy.com/blog/

What do you think is THE thing, the MOST important factor, the PRINCIPAL statistic most strongly linked with healthy aging? Would you guess it might be heart health or alcohol consumption or lifelong cholesterol or blood sugar levels or smoking status... Nup, not any of those... IT IS quite simply… muscle... whether it be muscle mass or the strength it conveys. In the context of ageing and health, they are both closely linked. Now that we know this, it’d be wise to look at the PROBLEM, and there IS a problem. And to ask, what can we do to make muscle work IN OUR FAVOUR as we age? Do we all have to ‘bulk up' or 'get jacked’ in order to enjoy healthy ageing? Not at all. But we absolutely need to do something. So, let’s look at the main factors that affect our muscle composition and long-term strength and, in each case, what we can do to improve it far into the future. // THE 40+ REBUILD PROGRAM https://www.healthcoachandy.com/40-rebuild // BLOG https://www.healthcoachandy.com/blog/

In my opinion, hands down the best potassium supplement is cream of tartar from the supermarket. This whole 125g tub lasts me around 3 months at a dosage of a half teaspoon about 3 times a week. The tub costs me about 4 Aussie dollars… FOR 3 MONTHS SUPPLY! In neanderthal money that’d be something like $3 US or 2 pounds fifty Stirling. It’s very potent potassium so duty of care of course insists I strongly suggest you ask your doctor if it’s okay. Just like I did. And guess what. My doctor said go ahead! In fact, he quickly verified my sums on the approximate potassium dosage going by my 3 month usage out of the 125g tub. So 125g cream of tartar in the full tub. 16,500mg potassium per 100g means times the 16,500 by 1.25 which equals 20,625mg. That 20,625mg over 3 months (or 90 days) equals about 230mg of potassium per day. WELL below the US FDA’s suggestion of 4,700 mg daily from food. Even so, as it’s just a cooking ingredient, concentration could vary a lot so once again, ask your doctor. I certainly can say is this stuff has been super effective for me, it’s so cheap it’s almost free and it’s very convenient. Just mix the half teaspoon in a drink. I had a really annoying one year duration shoulder cramp disappear overnight because of this stuff.

We’d all like to take better care of our teeth and many of us will use mouthwashes or the like to kill oral bacteria which are responsible for tooth decay and gum inflammation. Wouldn’t it be nice if there were an effective AND NATURAL alternative to heavy chemical mouthwashes! Well, of course, there is… Oregano oil, specifically its constituent components, including carvacrol, appear to be exactly that. Carvacrol and other elements of essential oils have clearly displayed antimicrobial activity against 25 different phytopathogenic bacteria and strains including Streptococcus mutans, the main bacteria understood to cause tooth decay.... Research Sources: [1] Yuan, Yue, Jinlong Sun, Yang Song, Rifat Nowshin Raka, Jie Xiang, Hua Wu, Junsong Xiao, Jianming Jin, and XiuLi Hui. "Antibacterial activity of oregano essential oils against Streptococcus mutans in vitro and analysis of active components." BMC Complementary Medicine and Therapies 23, no. 1 (2023): 61. [2] Sushanthi, Pradeep Kumar Rathinavelu, and Meignana Arumugham. "Antimicrobial Efficacy Of Oregano Oil, Thyme Oil and Helichrysum Oil Against Oral Pathogens: An In Vitro Study." Int J Dentistry Oral Sci 8, no. 05 (2021): 2615-2619.

Wouldn’t it be nice to get a balanced view of whether seed oils, otherwise known as vegetable oils and industrial oils, are healthy or not! Well, I believe I can give a balanced view because I’m biased in favour of and against seed oils and I can tell you exactly why. I have a formal education in the form of a degree in health science so I’m very practiced at evaluating the scientific literature. I’m also a committed low carber. And most low carbers are strongly biased against seed oils whether they can prove seed oils are unhealthy or not. My opinion lies somewhere in the middle and I can give clear reasons exactly why. But up front I should declare my biases. On the one hand, because I’m experienced at reading the scientific studies and know how to assess their quality, I take seriously well executed scientific literature and believe population-based studies are very important to consider when coming to a conclusion. However, on the other hand, I detest seed oils. They are an extremely highly processed product, which doesn’t sit well with me and I strongly dislike the texture and smell of vegetable oils and the foods that are made using this product.

Heavy physical work burns up a lot of energy, breaks down muscle and puts stress in our joints, cartilage and of course our nervous system. Therefore, heavy physical work requires a serious nutrition focus, so let’s look at the nutrients and foods which give us consistent energy, superior strength, and the best building blocks for fast and complete recovery.

This is how dietary fibre helps lower blood cholesterol. So easy to demonstrate in this simple diagram. Bile acids are made in the liver from cholesterol and their main function is to emulsify fats so we can digest them more easily. Now, viscous fibre from fruit or vegetables or psyllium for example thickens the contents of the digestive tract which in turn carries more bile all the way through our digestive system which of course we discard via the ‘brown star’, if you know what I mean. So, in essence, the fibre helps us ‘dispose’ of more cholesterol as a component of the bile we poop out. This encourages our liver to draw in more cholesterol from our blood in order to produce the extra bile we need for digestion, hence, lowering blood cholesterol levels. Now, without this fibre, with a smaller, less hydrated mass of digested food, we tend not to reduce blood cholesterol so much because we reabsorb more of this bile near the ileocecum valve along with its cholesterol component. How does this relate to different diet types? Well those who consume large amounts of viscous fibre through vegetables and grains might benefit from this cholesterol disposal but what about low carbers? Well, the relative lack of fibre is the only question mark I have remaining regarding my low carb diet. Now, even though there isn’t any evidence that a nutrient dense low carb diet is any less healthy because it contains less fibre than a well formulated vegetable heavy diet, I’m hedging my bet by eating leafy greens and some beans about 3 times a day and I include some psyllium husk in some foods I make. I’m happy with that and it seems to be working just fine. What do you think? Please comment below with your thoughts on this…

While it’s true whole wheat bread may contain a small amount of beneficial fibre and negligible nutrition, it’s main contribution to food intake is a big heap of glucose. In moderate to large amounts, whole wheat bread can raise your blood sugar contributing to blood vessel damage and weight gain. Not so good ay!

Here’s a limited list of scientific publications showing the valuable health contributions of unprocessed red meat and the research indicating a lack of connection between red meat, saturated fat and disease. Many of us are confused about whether red meat is healthy or not mostly because it still gets a heap of negative press and it seems we’re always told to eat less of it. Well, red meat is an important healthy food. So I’ll list some of the science showing why red meat is a very important food that is not significantly associated with ANY disease condition such as heart disease or cancer. Importantly, this list does not cover nor advocate chicken or any processed meats including ham, sausage, hot dogs, salami, bacon, beef jerky and deli meats. It is fair to say there exists some correlation between processed meats and some diseases but it’s outside the scope of this video and I simply don’t recommend them from a health perspective. I recommend unprocessed red meat. The research papers include commentary on the role of animal protein in early development, adolescence, pregnancy and mature age/old age/advanced years. The first group of studies variously indicate a lack of connection between saturated fat, animal protein and/or red meat and any kind of disease and the second group of studies show the undeniable health benefits of animal protein and red meat.

Organ reserve refers to the ability of an organ to successfully return to its original physiological state following repeated episodes of stress or injury. Or put more simply, the functional capacity of our organs to support life. Now, the word ‘organ’, in this context, refers collectively to our heart, liver, kidneys, lungs and total skeletal muscle mass. But really, in terms of metabolically active tissue, it probably encompasses more than just those. When we’re young our organs have more than enough capacity for basic function. Their limits get tested, but not seriously taxed by illness, injury, and environmental toxicity. It’s believed that this excess metabolic capacity could serve as an innate defense system which might help intermediary metabolism cope with increased metabolic demand, chronic or acute stresses and recover from injury. As we age however, our organ reserve diminishes and gets more severely tested and taxed by these same factors and tends not to ‘bounce back’ as well as it did before. In recent years researchers have begun trying to give perspective to organ reserve in a physiological context, by expressing how many metabolic processes display excess capacity over and above what is required for normal daily function. Or in simpler terms, they’re trying to provide the ‘big picture’ of organ reserve by giving examples of how many ‘small scale’ processes already have their own reserve or extra capacity built in so to speak. The rate of organ functional decline has been quantified to occur at a linear rate measuring between 0.5% to 1.4% per year and all indications are it’s accelerating by our fifth decade. This reality is succinctly expressed in this quote from a recent study, “These observations indicate that aging is characterized by limited organ reserve. What’s more, it’s interesting that organ reserve and lean muscle mass appear to be linked throughout our life. Not only that, but an ongoing effort to maintain and even build muscle mass tends to improve or retain the function of vital organs as a whole. So, let’s poke our nose into the biochemistry at bit and look at several specific examples of excess capacity which are emerging as candidates for measures of organ reserve: Bioenergetics pathways we discuss: Glycolysis and HMS, Respiratory Pathway, Mitochondrial DNA (mtDNA) and Telomeres. References: Atamna, Hani, Alfred Tenore, Forshing Lui, and Joseph M. Dhahbi. "Organ reserve, excess metabolic capacity, and aging." Biogerontology 19, no. 2 (2018): 171-184. NIKHRA, VINOD. "The Concepts of Biorhythms, Redundancy and Reserve: Impact on Cardiovascular Ageing and Disease." Cardiology Today 23, no. 6 (2019). Bolaños, Juan P., Angeles Almeida, and Salvador Moncada. "Glycolysis: a bioenergetic or a survival pathway?." Trends in biochemical sciences 35, no. 3 (2010): 145-149. Ferguson-Miller, Shelagh, Carrie Hiser, and Jian Liu. "Gating and regulation of the cytochrome c oxidase proton pump." Biochimica et Biophysica Acta (BBA)-Bioenergetics 1817, no. 4 (2012): 489-494. Fumagalli, Marzia, Francesca Rossiello, Michela Clerici, Sara Barozzi, Davide Cittaro, Jessica M. Kaplunov, Gabriele Bucci et al. "Telomeric DNA damage is irreparable and causes persistent DNA-damage-response activation." Nature cell biology 14, no. 4 (2012): 355-365. Rossiello, Francesca, Utz Herbig, Maria Pia Longhese, Marzia Fumagalli, and Fabrizio d’Adda di Fagagna. "Irreparable telomeric DNA damage and persistent DDR signalling as a shared causative mechanism of cellular senescence and ageing." Current opinion in genetics & development 26 (2014): 89-95. What do you think of this video? Let me know: https://docs.google.com/forms/d/e/1FAIpQLSfc1_k8ghlC914Bi3S6fXDcNv0D8npKVnLYDUyqKoLA7q3QZg/viewform?usp=sf_link New Videos Every Second Tuesday! Time Stamps: 0:00 - Intro 0:37 – What is Organ Reserve? 3:26 – Glycolysis and the HMS 4:08 – Respiratory Pathway 4:40 - mtDNA 5:13 - Telomeres 5:58 – Neuronal Systems 6:32 – Some Context 8:03 – Nutrition and Organ Reserve 8:50 – Exercise and Organ Reserve 9:20 – Last Words // BLOG https://www.healthcoachandy.com/blog/ // FOLLOW Facebook | http://www.facebook.com/healthcoachandy - Be sure to enter your email for the monthly newsletter! Instagram | https://www.instagram.com/healthcoachandy/ Twitter | http://www.twitter.com/health_andy LinkedIn | https://www.linkedin.com/company/health-coach-andy #organreserve #longevity #aging

Nothing required. Just the ground and a wall! This simple fix for shin splints will work for at least some people and is definitely worth a try. You simply put your bum on the ground and position your legs vertically against a wall or any other suitable object, immediately after the walk, run or whatever activity has triggered the shin pain. Remain in this position for about 3 minutes and get back up. That’s it. I can’t with any authority give the exact reason this method works as I’m not a physiologist but I suspect that by just allowing the blood to drain somewhat from the area directly behind the shins allows the inflammation causing the pain to subside. Doing this on a regular basis can, for some people, completely resolve this annoying condition. I suffered from shin splints after running for at least 10 years when I first tried this simple solution. In the 12 years since I discovered this method I haven’t experienced shin splints at all. Not even once. I also find this practice very effective for relieving tired, sore legs during active days and I regularly do it about 3 times a week. It’s most definitely one of the most profound and effective simple fixes I’ve ever discovered and I hope it can help you too. Shin splints is pain felt along the front of your lower leg, at the shin bone otherwise known as medial tibial stress syndrome (MTSS). Effecting those who engage in moderate to heavy physical activity. Common in strenuous physical activities or stop-start sports such as tennis, netball, soccer, or basketball. Can be an intense throbbing pain. New Videos Every Second Tuesday! // NEWSLETTER For the Health Coach Andy monthly email with a small simple collection of easy to act on health information, visit: https://www.healthcoachandy.com/ // BLOG https://www.healthcoachandy.com/blog/ // FOLLOW Facebook | http://www.facebook.com/healthcoachandy - Be sure to enter your email for the monthly newsletter! Instagram | https://www.instagram.com/healthcoachandy/ Twitter | http://www.twitter.com/health_andy LinkedIn | https://www.linkedin.com/company/health-coach-andy #shinsplints #MTSS #shinpain