Microplastics, Liver Health & Recovery Hacks - Your Weekly Rundown
Curated Insights from Dr. Rhonda Patrick, Peter Attia MD, and more..
Welcome to your Friday Rundown!
Every week, we curate the most insightful and valuable podcasts and videos on health, longevity, and performance. Whether you’re looking to level up your routines, stay updated on the latest research, or simply enjoy expert insights, this roundup will keep you informed and inspired.
This week, we’ve handpicked the standout episodes and videos that captured the latest breakthroughs, actionable strategies, and thought-provoking discussions in the world of health optimization.
If you have favorite podcasters or channels that you'd like us to include, don’t hesitate to suggest them!
You can connect with us on:
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or reach out via e-mail: jonathan@augmentedsapiens.com
Now, let's dive into this week's top content!
Disclaimer: The information provided in this newsletter is for informational purposes only and should not be construed as medical advice. We are not doctors, and the content is not intended to replace professional medical consultation, diagnosis, or treatment. Always seek the guidance of your physician or other qualified healthcare providers with any questions you may have regarding your health, performance, or longevity.
What Microplastics Are Doing to the Brain, Body, and Reproductive Systems
Channel: FoundMyFitness
Published on: 20/09/2024
Episode Lenght: 1:14:30
Reading Time: 01:30
Time saved: 1 hours and 13 minutes.
Who is Dr. Rhonda Patrick?
Dr. Rhonda Patrick is a biomedical scientist known for her work in health, nutrition, aging, and longevity. She holds a PhD in biomedical science from the University of Tennessee Health Science Center.
She runs a podcast called FoundMyFitness, where she shares insights on topics like nutrition, genetics, and lifestyle interventions to improve health and longevity.
Key Takeways:
1) Introduction
Every week, we unknowingly consume the equivalent of a credit card in plastic. We ingest or inhale millions of microplastic particles annually, which contain harmful chemicals like BPA, BPS, and phthalates.
These substances, used to harden plastics and increase their durability, are known endocrine disruptors. Research shows that these chemicals accumulate in our organs, with some studies revealing that 0.5% of human brain tissue contains plastic.
Even more concerning, exposure to these chemicals is linked to reproductive harm, neurodevelopmental diseases, and cardiovascular problems.
2) Sources of Microplastics and Chemicals
Ingestion:
Bottled water, tap water, packaged food, and contaminated fresh produce.
Microplastics also come from plastic utensils, cups, baby bottles, and salt.
Inhalation:
Airborne particles in urban environments, especially from synthetic clothing fibers.
Air pollution from synthetic textiles and degraded plastic waste.
Dermal Absorption:
Skin contact with plastic-laden items like thermal paper receipts, especially when using hand sanitizers or lotions that enhance absorption.
3) Health Impacts
Hormonal Disruptions: BPA, BPS, and phthalates can mimic hormones, affecting reproductive health and brain function.
Reproductive Issues: Higher BPA levels correlate with lower sperm counts and reduced egg viability (up to 50% in women undergoing IVF).
Neurodegenerative Diseases: Microplastics in the brain have been linked to Alzheimer’s and Parkinson’s.
Cardiovascular Risks: Microplastics in arterial walls increase the risk of heart attacks by 4.5 times.
4) Actions to Reduce Exposure
Water Filtration: Use reverse osmosis filters to remove microplastics and harmful chemicals.
Avoid Plastic: Reduce the use of bottled water, plastic containers, and canned foods. Opt for glass or stainless steel alternatives.
HEPA Filters: Use HEPA air filters and vacuums to reduce airborne microplastic particles at home.
Sweat It Out: Regular exercise and activities that promote sweating (like sauna use or hot yoga) can help eliminate some harmful chemicals.
Incorporate Cruciferous Vegetables: Broccoli sprouts and other cruciferous vegetables (like kale and Brussels sprouts) are rich in sulforaphane, a powerful compound that boosts the body’s natural detoxification systems. Sulforaphane activates enzymes that help remove BPA, phthalates, and other toxins from the body. Studies show that consuming these vegetables regularly can aid in detoxifying the harmful chemicals carried by microplastics.
Be Cautious with Receipts: Decline thermal paper receipts or request digital copies to avoid BPA exposure.
Link: Click here to watch the full episode
Peter Attia MD's takeaways on liver health
Channel: Peter Attia MD
Published on: 30/09/2024
Episode Lenght: 27:43
Reading Time: 1:00
Time saved: 26 minutes
Who is Peter Attia?
Peter Attia, MD, is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of simultaneously lengthening their lifespan and increasing their healthspan.
He is the host of The Drive, one of the most popular podcasts covering the topics of health and medicine. He is also the author of the #1 New York Times Bestseller, Outlive: The Science and Art of Longevity.
Key Takeaways:
1. Focus on Liver Health
Peter emphasizes the critical role of the liver in metabolism, protein synthesis, and detoxification. Liver failure presents a unique challenge because there are no external devices, like dialysis for kidneys, to support liver function. A liver transplant becomes the only solution if the liver fails.
This highlights the importance of preventing liver conditions like NAFLD (non-alcoholic fatty liver disease) and MAFLD (metabolic dysfunction-associated fatty liver disease) before they reach severe stages.
NAFLD is a condition where excess fat builds up in the liver without the influence of alcohol, and it is largely associated with obesity and metabolic syndrome.
MAFLD is a more recently coined term that includes metabolic dysfunction as a key driver of liver disease, encompassing a broader spectrum of liver issues linked to insulin resistance and metabolic syndrome.
2. Moderate Alcohol Consumption
Peter discusses the impact of alcohol on liver health, noting that even moderate consumption can cause long-term damage. A standard drink contains about 14-15 grams of ethanol, typically found in 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor.
Awareness of your ethanol intake can help minimize liver stress and prevent conditions like MAFLD. MAFLD can be worsened by alcohol consumption, as it adds another layer of stress to an already vulnerable liver.
3. Understand the Growing Prevalence of MAFLD
MAFLD is becoming a significant public health issue and is expected to be the leading cause of liver transplants within the next decade. Peter notes that 99.6% of people diagnosed with NAFLD also meet the criteria for MAFLD.
This demonstrates the strong link between metabolic dysfunction, insulin resistance, and liver disease, making metabolic health a crucial focus for liver protection.
MAFLD focuses on the role that metabolic dysfunction plays in liver disease, especially in individuals with conditions like obesity and type 2 diabetes.
4. Consider Advanced Testing for Liver Health
Routine blood tests like ALT (alanine aminotransferase) and AST (aspartate aminotransferase) are often used as indicators of liver health. Peter mentions that healthy levels for both markers should be below 30 IU per liter. However, individual variation exists, such as his own ALT levels being in the mid-20s and AST levels in the low to mid-30s.
While elevated levels may not always indicate severe damage, they should prompt further investigation. For better accuracy, Peter recommends advanced imaging techniques like MRI or Fibroscan to assess liver fat and fibrosis levels.
Fibroscan is a non-invasive tool that uses a combination of ultrasound and vibration-controlled technology to measure liver stiffness, which helps in detecting liver fibrosis (scarring) and steatosis (fat accumulation).
5. Implement Lifestyle Changes for Liver Health
Peter emphasizes that lifestyle changes are the most effective way to reverse liver damage once conditions like MAFLD are diagnosed. Key interventions include weight loss, improving insulin sensitivity, and eliminating harmful substances such as alcohol and liquid fructose.
These changes help reduce liver fat, improve metabolic health, and restore liver function. Reducing body weight and addressing metabolic issues can significantly reduce the progression of both NAFLD and MAFLD.
Link: Click here to watch the full episode
Exercise Scientist’s Masterclass On Recovery & Stress Management - Dr Mike Israetel
Channel: Chris Williamson
Published on: 23/09/2024
Episode Lenght: 2:17:27
Reading Time: 01:45
Time saved: 2 hours and 15 minutes.
Who is Dr Mike Israetel?
Dr Mike Israetel is a Professor of Exercise and Sport Science at Lehman College and the Co-Founder of Renaissance Periodization.
Key Takeaways:
1. Prioritize Recovery for Optimal Performance
Recovery is essential for muscle building, fat loss, and overall performance. The speaker emphasizes that the body, much like a machine, accumulates wear and tear during intense activity, and recovery is the process by which everything is restored to optimal functioning.
This includes replenishing neurotransmitters, repairing muscle micro-tears, and restoring hormonal balance. To achieve this, the body needs adequate sleep and proper nutrition, as these are key to replenishing what has been depleted during activity.
Rest and recovery allow neurotransmitter levels to return to normal, muscles to repair, and hormones like cortisol and testosterone to rebalance. Without proper recovery, the body cannot sustain high levels of performance, and over time, this can lead to fatigue, injury, and diminished results.
2. Understand the Impact of Daily Physical Activity on Fatigue
Recovery isn’t just affected by training sessions; it’s also impacted by the daily physical activities we engage in outside of training.
The speaker details how all types of movement, such as walking, standing, biking, and even running errands, contribute to overall fatigue. While these activities may seem minor, they add up and can hinder recovery by continuously placing demands on the body’s energy reserves.
For athletes, in particular, it's crucial to recognize that even non-exercise activities can delay recovery. The speaker notes that reducing unnecessary physical activity outside of training, or at least being mindful of it, can help improve recovery. This awareness allows athletes to focus more energy on their performance during training sessions and ensure their bodies are better rested and prepared.
3. Balance Psychological Stress with Recovery
The speaker emphasizes that balancing psychological stress is as important as managing physical stress when it comes to recovery.
Psychological stress, whether from work, personal life, or mental strain, can keep the body in a state of sympathetic dominance (fight-or-flight mode), which prevents the parasympathetic system (rest-and-digest mode) from fully engaging. This is a critical barrier to effective recovery.
Even when physically resting, if the mind is constantly stressed—worrying about work, obsessing over past events, or dealing with personal conflict—the body cannot shift into recovery mode. The speaker recommends practicing mindfulness, deep breathing exercises, and creating mental boundaries between work and rest. These activities help to activate the parasympathetic system, allowing for deeper and more restorative recovery.
4. Focus on Parasympathetic Activation
To truly recover, the speaker advises focusing on activities that promote parasympathetic activation.
Engaging in practices like deep breathing with extended exhales, mindfulness meditation, and progressive muscle relaxation can help shift the body out of sympathetic (fight-or-flight) dominance and into a more relaxed, recovery-focused state.
This is essential because, without this shift, even physical rest (such as sitting on the couch or lying in bed) may not be fully effective in promoting recovery. The speaker also emphasizes that avoiding mentally stimulating or stressful activities during rest periods—such as overthinking, worrying, or engaging in stressful conversations—is key to allowing the parasympathetic nervous system to take over and initiate real healing and restoration.
5. Measure Recovery through Performance
Performance is one of the most reliable indicators of recovery. The speaker advises that regularly assessing performance during training sessions can provide a clear picture of how well the body is recovering.
The best way to do this is by measuring performance in specific activities, such as strength exercises (e.g., weightlifting) or endurance tasks (e.g., sprints or jumps). These activities provide measurable data points that can reveal whether performance is consistent with an athlete’s baseline or if it has dropped, indicating that recovery may be inadequate.
The speaker recommends conducting performance assessments twice a week to monitor trends in recovery and fatigue. Establishing a reliable baseline during normal, well-recovered training periods is crucial.
When performance consistently falls below this baseline over several sessions, it suggests that fatigue or stress levels may be too high, and more recovery is needed. This regular assessment helps athletes and coaches identify when adjustments to training intensity or recovery protocols are necessary. By using performance as a measure, athletes can avoid overtraining and potential burnout, ensuring they maintain optimal health and progress.
This method provides a straightforward and practical way to monitor recovery and make timely changes to the training program, ensuring that the body is given enough time to recover and return to peak performance.
Link: Click here to watch the full episode
Episode: Dr. Victor Carrión: How to Heal From Post-Traumatic Stress Disorder (PTSD)
Channel: Andrew Huberman
Published on: 23/09/2024
Episode Lenght: 2:26:59
Reading Time: 01:25
Time saved: 2 hours and 25 minutes.
Who is Dr. Victor Carrión?
Dr. Victor Carrión, M.D. is the Vice-Chair of Psychiatry and Behavioral Sciences at Stanford School of Medicine and a world expert on the understanding and treatment of post-traumatic stress disorder (PTSD) in children, adolescents, and adults.
Key Takeaways:
1. Understand PTSD’s Psychological and Biological Basis
PTSD impacts both the mind and body, causing dysregulation in the nervous system. Dr. Kion explains that PTSD involves both psychological trauma and neurobiological effects.
The condition causes the autonomic nervous system to malfunction, leading to symptoms such as hypervigilance, dissociation, and persistent anxiety. Recognizing these effects helps in tailoring more effective treatments that target both the mental and physical aspects of PTSD.
2. Utilize Q-Centered Therapy for PTSD Treatment
Q-centered therapy, developed by Dr. Kion, is a multimodal approach combining elements of cognitive behavioral therapy (CBT), mindfulness, and self-efficacy to help treat PTSD.
This therapy addresses negative thought patterns while teaching patients mindfulness techniques to stay grounded in the present. The goal is to empower patients with self-efficacy—helping them regain control of their lives by choosing and personalizing coping mechanisms that work for them.
These coping strategies may include relaxation techniques, physical activity, or other tools that help reduce anxiety and PTSD symptoms.
3. Avoidance Exacerbates PTSD Symptoms
Dr. Kion emphasizes that avoidance behaviors, such as steering clear of trauma reminders, can worsen PTSD symptoms.
Avoidance can lead to greater emotional distress, heighten hypervigilance, and even push individuals toward substance abuse or self-harm.
Addressing the trauma through structured support, like therapy, helps reduce avoidance behaviors and allows patients to process their trauma safely, reducing its emotional grip over time.
4. Recognize Cumulative Stress in Children
PTSD in children often results from cumulative stress rather than a single traumatic event.
Due to their brain's high plasticity, even lower levels of stress can cause long-term effects in children, leading to PTSD. Early intervention and support are critical to prevent more severe psychological impacts as they grow.
This includes recognizing ongoing stressors in a child’s life, not just major traumatic incidents.
5. Manage Cortisol for Better Mental Health
Elevated cortisol levels, particularly at bedtime, are linked to disrupted sleep and worsened PTSD symptoms, especially in children.
Dr. Kion explains that regulating cortisol through lifestyle interventions (like improving sleep hygiene and reducing stress) and therapy can help manage the physiological symptoms of PTSD.
By stabilizing cortisol levels, patients experience better sleep and reduced emotional arousal, which supports recovery.
6. Encourage Positive Thinking and Mindfulness
Positive thinking and mindfulness can be taught and developed through regular practice.
These techniques help children and adults manage stress more effectively. Dr. Kion suggests introducing tools like deep breathing, muscle relaxation, and yoga to promote emotional regulation.
Practicing these techniques even during non-stressful times helps prepare the individual for future challenges, reducing the likelihood of becoming overwhelmed by stress or trauma reminders.
7. Develop a Personalized Toolbox for Stress Management
Personalizing coping strategies is essential for effective stress management.
Dr. Kion emphasizes that children, in particular, benefit from creating their own toolbox of strategies that they find helpful.
This might include relaxation exercises, mindfulness practices, or even simple rituals like drinking orange juice when stressed.
Giving patients the autonomy to choose their coping tools empowers them to take control of their recovery process and enhances their ability to manage stress independently.
8. Recognize the Importance of Identifying Sensory Cues
Sensory cues, such as certain sounds, colors, or smells, can trigger PTSD symptoms by reminding individuals of their trauma.
Dr. Kion explains the importance of recognizing and identifying these cues so that patients can learn to manage their reactions to them.
By understanding their triggers, patients can develop coping strategies to respond calmly rather than being overwhelmed by the memories or emotions these cues provoke.
Link: Click here to watch the full episode
Grounding and Earthing with Clint Ober | 1203 | Dave Asprey
Channel: Dave Asprey
Published on: 24/09/2024
Episode Lenght: 1:10:34
Reading Time: 01:30
Time saved: 1 hours and 13 minutes.
Who is Clint Ober?
Clint Ober is a pioneer in the field of grounding (also known as earthing). He is credited with discovering the health benefits of connecting the human body to the Earth's natural electric charge.
Key Takeways:
1. Embrace Grounding for Health Benefits
Grounding, also known as earthing, can have significant health benefits, including reducing inflammation, improving sleep, and relieving pain.
Connecting directly to the Earth's surface by walking barefoot or using grounding mats allows the body to absorb free electrons, which neutralizes positive charges caused by oxidative stress.
Grounding mats are devices made of conductive materials that are connected to the Earth’s electrical field. These mats allow you to experience the benefits of grounding while indoors.
Oxidative stress refers to the damage caused by free radicals, unstable molecules that can harm cells and lead to inflammation and various chronic diseases. Grounding helps neutralize these free radicals by providing the body with free electrons.
Grounding has been shown to reduce pain and inflammation, improve sleep, and regulate cortisol levels.
2. Boost Blood Flow and Heart Health with Grounding
Grounding works by connecting the body to the Earth's natural electric charge, allowing electrons to balance out oxidative stress in the body.
The human body acts like an antenna for electric fields, and grounding helps neutralize the charge, reducing inflammation and improving circulation.
Grounding increased the negative surface charge on red blood cells by 270%, which improves blood flow and reduces the risk of clumping (when red blood cells stick together), which can lead to heart attacks or strokes.
By preventing clumping, grounding helps maintain healthier blood flow and supports heart health.
3. Use Grounding to Recover from Pain and Injury
Grounding can accelerate recovery from injuries by reducing inflammation and enhancing the immune system's ability to heal the body.
For instance, athletes who use grounding techniques, such as recovery bags (conductive sleeping bags or blankets that connect to the Earth’s electric field) or electrode patches (small adhesive patches with conductive materials), report faster recovery times.
These tools are designed to help people stay grounded even while indoors.
In one example, a cyclist who suffered a significant injury was 70% recovered overnight after using grounding patches, allowing him to continue competing.
Grounding reduces inflammation and promotes faster healing, making it a valuable tool for athletes and anyone recovering from physical injuries.
4. Grounding Improves Cortisol Regulation
Grounding has been shown to synchronize cortisol levels, helping to regulate the stress hormone and improve sleep quality.
Participants in studies showed synchronized cortisol patterns after grounding, with cortisol levels dropping to their lowest point around midnight and peaking around 6 AM.
This improved regulation leads to better sleep and reduced stress levels.
Cortisol, the body’s primary stress hormone, plays a key role in sleep-wake cycles, and grounding helps balance these levels, leading to healthier, more restorative sleep.
5. Incorporate Grounding into Daily Life
Simple actions like walking barefoot outside for 20 to 30 minutes a day or using grounding mats indoors can help reduce inflammation and improve overall health.
Grounding also helps reduce static electricity, which can have negative health impacts such as increased inflammation, disrupted sleep, and attracting airborne dust and allergens.
By neutralizing the static charge in the body, grounding can improve your well-being, especially in environments where static buildup is common, like carpeted indoor spaces.
Link: Click here to watch the full episode
That’s a Wrap for This Week!
We hope these podcasts and videos give you fresh insights and tools to apply to your health and performance routines. Remember, staying informed is a key part of the journey toward optimal living. Keep exploring, learning, and making small improvements that compound over time.
If you have any questions or insights to share, don’t hesitate to reach out. We’re always happy to hear from our readers.
Twitter: https://x.com/au_sapiens
Linkedin: https://www.linkedin.com/company/augmented-sapiens
E-mail: jonathan@augmentedsapiens.com
Get ready for Tuesday's newsletter, where we'll dive into the fascinating world of microbiome testing, also known as gut health testing.
Your gut health plays a vital role in everything from digestion to immune function, mood, and even energy levels. Understanding your microbiome can unlock powerful insights to help you optimize your well-being and performance. Don't miss it!
Until then, stay healthy and stay curious!
Warm regards,
The Augmented Sapiens Team