Health and Lifestyle

The human microbiome refers to the trillions of microorganisms present in the body. When it’s in balance, it contains only healthy microbes that support and maintain a healthy body. Microbes in the mouth and stomach contain genetic materials that sends signals to the body in health and in illness. When the microbiome is unbalanced, the presence or absence of any type of microbe can have an effect on many systems in the body, and lead to several diseases. That negative state is called microbiome dysbiosis.

Microbiome Dysbiosis has Both Internal and External Causes

Microbiome dysbiosis affects both the oral microbiome and the gut microbiome. As you would expect, the foods you eat can affect your microbiome in both positive and negative ways. For instance, a diet heavy in sugars and low in fiber can cause dysregulation of the microbes that control digestion and cause conditions like diarrhea, constipation, Irritable Bowel Disease and other ailments of the digestive tract.Dysbiosis can also be caused by host-specific factors such as genetic background, health status (infections, inflammation), and lifestyle habits or—more importantly—environmental factors such as diet (high sugar, low fibre), xenobiotics (antibiotics, drugs, food additives), and hygiene. Just an aging body can cause microbiome dysbiosis. “One of the newest hallmarks of aging is what we call gut dysbiosis”, says Dr. Helen Messier, Fountain Life Chief Medical and Science Officer. “We know that as people age, their microbiome begins to change, and it changes for the worse.” The diversity of the gut microbiome is a cause of this worsening, which means that the gut is missing some of the microbes and metabolites necessary to carry on the body’s processes.

The Oral Microbiome is Linked to Several Illnesses

Several studies have linked both the oral and gut microbiomes to cardiovascular disease. It has been shown that affect compounds like short-chain fatty acids and metabolites that process lipids make this connection between mouth and heart. As expected, the oral microbiome dysbiosis also leads to periodontal disease and other oral conditions. Gut microbiome is also connected to cardiovascular disease. One study revealed that gut microbiota can produce trimethylamine-N-oxide (TMAO), a metabolite linked to arterial stiffness and coronary artery disease. This production is triggered by certain foods, like beef, pork and eggs. The microbiome is also linked to other diseases like depression (as it is thought to control the production of serotonin) and even COVID. It is very important, then, to make sure that microbiome dysbiosis isn’t present.

Microbiome Dysbiosis Can be Treated

The good news is that microbiome dysbiosis can be treated, and the first steps to treatment are diagnosis and prevention. Fountain Life provides a test of the gut microbiome as part of the APEX and EDGE memberships. Dr. Messier explains the diagnostic process: “[W]e look at the gut microbes specifically by doing a stool test, and sequencing what microbes are there and what their activity is. And then we also look at metabolites that are released from the microbe, that are floating around in your blood and show up in your urine. ”Once your microbiome test is complete and evaluated by a Longevity Physician, APEX members will have access to a host of treatment options designed to address the specifics of your microbiome dysbiosis. Your entire Fountain Life Health Care Team – including a health care coordinator, nurse, nurse practitioner and health care coach – will be with you throughout your entire APEX membership, helping you understand your results, and making sure that you get the exact care you need. If you do not have a microbiome deficiency, your team will make sure you get any preventative treatments to keep your body as healthy as possible. You can be sure that with Fountain Life, your health care plan will be designed to give you the preventive care you need, with the personalized service that you want.

In the age of tech-driven health solutions, the buzz around health wearables continues to escalate. These nifty devices promise to track your health metrics effortlessly, but are they worth the hype? Let's dive in.

The Accuracy Dilemma

The accuracy of health wearables in tracking health metrics can vary depending on the type of device and the specific metric being measured. Here are some general considerations:

Fitness Trackers

• Wearables designed for tracking basic health metrics such as steps taken, distance walked, and calories burned are generally accurate for these purposes. However, the accuracy may vary between different brands and models.

Heart Rate Monitors

• Many wearables now include heart rate monitoring features. While they are generally accurate for steady-state activities, their accuracy may decrease during high-intensity workouts or activities with a lot of movement.

Sleep Trackers

• Some wearables claim to monitor sleep patterns. While they can provide useful insights, sleep tracking accuracy may be limited compared to professional sleep studies conducted in a controlled environment.

Blood Pressure Monitors

• Some advanced wearables include blood pressure monitoring features. However, the accuracy of these measurements may not be as reliable as traditional blood pressure cuffs.

ECG and Blood Oxygen Monitors

• Wearables with ECG (electrocardiogram) and blood oxygen monitoring capabilities have become more common. While they can provide valuable information, their accuracy may differ from medical-grade equipment.

Skin Temperature Sensors

• Some wearables include sensors to measure skin temperature. While changes in skin temperature can provide insights into overall health, these measurements may not be as accurate as core body temperature measurements.

How Can They Help on Your Longevity Journey

They're not magic pills but health wearables and apps that empower your longevity journey. They aid in monitoring, motivation, and informed choices. Health wearables and health apps serve as pivotal components in the pursuit of a longer, healthier life. Their real-time monitoring capabilities empower individuals to check their health parameters constantly.

Beyond monitoring, these devices act as motivators, nudging users towards healthier choices by tracking progress and encouraging consistent engagement in physical activities. The data they provide assists in making informed decisions regarding lifestyle changes, exercise routines, and overall well-being. They're effective companions in the journey toward better health but should supplement, not supplant, professional medical advice and validated devices for precise health assessments and interventions.

Proactive Health Insights

While wearables might give hints, predicting health issues or detecting anomalies before they become problematic is a tall order. This is where Fountain Life steps in. With a Fountain Life membership, you'll receive a 150 GB "upload" of imaging, genetics, and blood diagnostics that maximize your vitality and healthspan. By providing top-of-the-line health snapshots, vetted therapeutics, and a team of longevity physicians, we provide long-life, life-long treatments to help you reverse disease and live optimally.

The Reality Check

Health wearables aren't substitutes for professional medical guidance. They're excellent for personal insights and motivation but should be independent of significant health decisions. For individuals with specific health concerns or those requiring precise medical measurements, it is advisable to consult with healthcare professionals and use clinically validated devices. Always consider health wearables as tools for personal insights rather than as medical diagnostic devices. So, are health wearables worth it? They're not flawless, but as tools for self-awareness and motivation, they certainly have a place in your health toolbox!

Are you doing all the right things but still have low energy?

We've all experienced those days when we feel like we're running on empty, struggling to find the energy to power through our daily tasks. It's perfectly normal to have occasional bouts of low energy, especially when life gets hectic. However, when fatigue becomes a constant companion, even when you're seemingly doing all the right things, it can be frustrating and concerning. Here are some of the top reasons for chronic low energy and why it can persist despite your best efforts to lead a healthy lifestyle.

Poor Sleep Quality

One of the most common culprits behind chronic low energy is poor sleep quality. Even if you think you're getting enough sleep, the quality of your slumber is equally important. Factors such as sleep disorders (e.g., sleep apnea, insomnia), irregular sleep patterns, and poor sleep hygiene can lead to disrupted sleep cycles, leaving you feeling groggy and fatigued throughout the day. Solution: Prioritize good sleep hygiene, create a consistent sleep schedule, and consider seeking professional help if you suspect a sleep disorder.

Stress and Anxiety

Chronic stress and anxiety can be energy drainers. When your body is in a constant state of alertness, it depletes your energy reserves. Stress hormones like cortisol can interfere with your sleep, digestion, and overall well-being, leaving you feeling perpetually drained. Solution: Managing stress through relaxation techniques, mindfulness, or seeking therapy can help alleviate its energy-sapping effects.

Poor Nutrition

Your diet plays a pivotal role in your energy levels. Consuming a diet high in processed foods, sugar, and unhealthy fats can lead to energy crashes and fluctuations in blood sugar levels. Nutrient deficiencies, especially in iron, vitamin D, and B vitamins, can also contribute to persistent fatigue. Solution: Focus on a balanced diet rich in whole foods, stay hydrated, and consider consulting a registered dietitian to identify and address nutritional deficiencies.

Medical Conditions

Several medical conditions can cause chronic fatigue, even when you're making healthy choices. Conditions such as thyroid disorders (hypothyroidism), chronic fatigue syndrome, fibromyalgia, and anemia can all contribute to ongoing low energy. Solution: If you suspect an underlying medical condition, consult a healthcare professional for a thorough evaluation and proper treatment.

Hormonal Imbalances

Hormonal imbalances, such as those related to the thyroid, adrenal glands, or sex hormones, can lead to chronic fatigue. These imbalances can disrupt your body's natural energy regulation systems. Solution: If you suspect a hormonal imbalance, consult with a healthcare provider who specializes in hormonal health for proper assessment and treatment. Chronic low energy can be a complex issue with various underlying causes. While adopting a healthy lifestyle is crucial for overall well-being, it may not always be enough to combat persistent fatigue. Identifying the root cause of your low energy and seeking appropriate solutions is key to restoring your vitality.

Physical activity is more than just a solution to keep weight in check. It acts as a universal remedy, offering a myriad of benefits to our mental and physical health, thereby improving our overall wellbeing. Regular exercise can not only prolong your life but also mitigate depressive symptoms, improve sleep quality, and slow down mental deterioration. Here are 5 reasons you should start exercising right now:  

1. Exercise helps you live longer

Consistent physical exercise contributes significantly to longevity by strengthening the body's vital functions and warding off chronic diseases. Several studies have revealed a correlation between regular exercise and an extension in lifespan, largely due to exercise's role in maintaining a healthy weight, boosting the immune system, and reducing risks of diseases like heart disease, diabetes, and certain types of cancer. A 30-year study on the role of moderate to heavy exercise in decreasing mortality revealed a strong connection between longer periods of exercise and longevity. The research showed that 150 – 300 minutes of vigorous exercise per week decreased all-cause mortality by 35% to 42%. Double the amount of moderate physical activity has a similar impact on mortality.  

2. Exercise helps you sleep better

Regular exercise can significantly improve the quality of sleep by helping you fall asleep faster and deepening your sleep. Physical activity increases the amount of time spent in deep sleep, the most physically restorative sleep phase, where the body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system. Additionally, the rise in body temperature during exercise may contribute to improved sleep by helping it drop during sleep, inducing a state of drowsiness.  

3. Exercise staves off cognitive decline

Exercise also plays a vital role in combating cognitive decline, which is often associated with aging. Engaging in regular physical activity boosts the blood flow to the brain, nourishing the cells with vital oxygen and nutrients. Studies have shown that consistent exercise can lead to increased brain size and volume. A 2011 study revealed that moderate exercise training increased the size of the hippocampus (the part of the brain responsible for memory) by 2%, and even reversed age-related declines in brain size. Exercise also stimulates the production of hormones that can promote the growth of brain cells, enhance learning, and improve memory capabilities. In this way, regular physical activity can effectively slow down cognitive decline and even protect against dementia and Alzheimer's disease in older age. Another study found an inversely proportional relationship between the amount of exercise and subjects' self-reported experience of cognitive decline. These benefits also extend to subjects with Alzheimer's Disease and dementia.  

4. Exercise slows the physiological effects of aging

Not only does exercise hamper cognitive decline, but it also slows and reverses the physiological signs of aging. As we age, our skeletal muscles undergo a process known as sarcopenia, characterized by a gradual loss of muscle mass and strength. This typically begins around the age of 30 and accelerates after 60. Factors contributing to sarcopenia include reductions in nerve cells responsible for sending signals from the brain to the muscles to start movement, a decrease in the ability to turn protein into energy, not getting enough calories or protein each day to sustain muscle mass, and a lack of physical activity. Not surprisingly, some form of exercise reduces the effects of age-related decline in muscle tissue, as well as overall physical performance such as strength, balance, endurance and flexibility.  

5. Exercise treats depression and anxiety

Exercise can significantly contribute to the management of depression. Primarily, it stimulates the release of endorphins, often referred to as "feel-good" hormones, which induce a sense of well-being and euphoria. Physical activity also enhances the production of serotonin, a neurotransmitter responsible for regulating mood, sleep, and appetite, which is typically low in individuals suffering from depression. In addition, engaging in regular exercise can provide a sense of accomplishment, divert attention from stressful thoughts, and improve self-esteem. In fact, researchers have found that exercise is 150% more effective than antidepressants or cognitive behavior therapy at reducing moderate depression, anxiety and psychological distress. Moreover, the same study revealed that exercise programs of shorter duration have the greatest benefit in reducing psychological symptoms.

Regular exercise has the power to transform not only our physical health but also our mental and cognitive wellbeing. It can extend our lifespan, enhance sleep quality, slow cognitive decline, counteract the effects of aging, and even serve as an effective remedy for depression. These compelling reasons make incorporating regular physical activity into our daily routine a necessary part of any wellness plan.  

While genetics and DNA are Alzheimer’s-inducing factors that of course cannot be changed, there are thankfully ways to help slow down its onset or possibly prevent its severity.

Through diet, nutrition, socializing and sleep, you can start implementing a more proactive approach to your health, decrease your risk of Alzheimer's Disease and improve your overall quality of life!

At Fountain Life, we also implement Precision Diagnostics to help detect neurological and degenerative diseases at their very start, when action can be taken.

Read the full article and begin your proactive lifestyle today!

Boost your brain with the right foods

The changes in the brain that lead to Alzheimer’s usually begin years before any symptoms are found. While this hidden change in brain chemistry might sound scary, it actually presents patients with a pivotal time to try to implement some lifestyle changes that might reduce the severity of the disease.

The Mediterranean and MIND diets have shown some promising results in reducing oxidative stress and inflammation, precursors of Alzheimer’s. The diets also reduce risk of diabetes, obesity, and heart disease, which are also linked to increased risk of developing Alzheimer’s. If you’re concerned about any of these health issues or just want to live a healthier lifestyle, the Mediterranean and MIND diets are a great place to start.

The Mediterranean diet features lots of fish, legumes, and unsaturated fats like olive oil, with a reduction of red meat and sweets, and is derived from the local diets of cultures surrounding the Mediterranean sea. The MIND diet is similar but specifically tailored to prevent cognitive decline, and focuses on lots of green, leafy vegetables, whole grains, fish and lean poultry, and berries. And good news: both diets encourage a glass of wine with dinner every so often, so you don’t have to give up all of life’s simple pleasures to regulate your brain health.

Cognitive health starts with exercise

The benefits of a regular exercise regimen positively impact nearly all aspects of a person’s life, and a major included benefit is Alzheimer’s prevention. The Alzheimer’s Research and Prevention Foundation found that regular physical exercise can reduce your risk of developing the disease by up to 50%. Exercise also helps with sleep regulation, energy levels, and weight loss, so what’s to lose?

Exercise stimulates the brain’s ability to make connections and maintain the memories it has already made. It can also slow down cognitive decline once it starts, so it’s really never too late to start integrating an exercise program into your life. An average of 150 minutes of moderate intensity exercise, like brisk walking, swimming, and yoga or Tai Chi, is recommended in order to see effects.

Even a small amount of exercise helps, so if a whole new lifestyle plan sounds intimidating at first, remember that you can incorporate it gently. Start by taking evening walks with a family member or friend, or enroll in one Tai Chi class a week, and you’re already off to a great start!

Socialization helps brain functionality

Humans are by nature very social creatures. An unfortunate side effect of aging is often isolation from one’s family or friends, and loneliness takes a real toll on both mental and physical health. Incorporating weekly social regimens helps keep the brain active with social stimulus, and helps one feel tethered to a structure of time and place. We’re often used to our lives being ruled by schedules and appointments, and the lack of routine post-retirement can end up feeling rather disorienting.

Group classes, clubs, or regularly meeting up with other folks to go to a museum or restaurant are great ways to keep the mind active and keep people feeling socially stimulated. Social activities help the brain focus on the present moment, too -- it’s a lot harder to lose yourself daydreaming when someone is looking across at you and expecting an answer to their question!

Consider enrolling in a weekly activity that piques your interest and includes other people. A Tuesday bridge club, for example, helps give participants a sense of schedule while engaging the mind in a fun, brain-stimulating game.

Sleep quality greatly affects the mind

If you’ve ever struggled with insomnia or gotten even one bad night of sleep, you know how difficult it can feel to go about your life as usual. Studies have linked bad sleep to higher levels of beta-amyloid in the brain, a metabolic waste product that’s found in the fluid between neurons. When it clumps together in one’s brain, the clusters form amyloid plaques which halt communication between brain cells. In other words, poor sleep causes a protein buildup in your brain that, over time, increases memory loss and cognitive impairment and is directly linked to Alzheimer’s.

Establishing a regular sleep schedule is one of the best ways to combat sleep loss. Try going to bed and waking up at the same time every day-- even weekends! Creating a wind down nighttime routine also helps prepare the body and mind for restful sleep. This might look like taking an evening bath and reading before bed, meditating, or listening to calming music and having a cup of decaffeinated tea. If sleep trouble continues to be an issue, consult your doctor to talk about ways to help.

While genetics and DNA are Alzheimer’s-inducing factors that of course cannot be changed, there are thankfully ways to help slow down its onset or possibly prevent its severity. All of the tips that lead to a decreased risk of Alzheimer’s improve one’s quality of life overall, so it’s never a bad time to start implementing them!

October is breast cancer awareness month and a reminder of how critical proactive steps are for early detection and not only winning the fight against disease but thriving.

The American Cancer Society reports that 13% of women develop breast cancer at some point in their lives, which means 1 in 8 will get breast cancer. However, with proactive care, including early detection, only 1 in 39 women will die from this devastating disease.

For breast cancer, this requires getting an annual breast cancer screening for all women beginning at age 40.

Early detection is vital

The best way to beat cancer or any disease is through preventative medicine. For breast cancer, this requires getting an annual breast cancer screening for all women beginning at age 40. Yearly screenings can detect tumors and lesions early to take corrective action to ensure the best outcome.

This proactive approach is one of the few ways we can ensure our long-term health. Women with a family history of cancer should begin mammograms early. Additionally, proactive care includes genetic screenings, which can help identify gene mutations. Experts estimate between 5% and 10% of diagnoses are hereditary. You can't change your predisposition to breast cancer, but you can detect it early.

This breast cancer awareness month, take action to do your part in winning the battle against cancer by getting an annual screening. A mammogram is a type of X-ray that uses low-dose radiation to look for abnormalities inside the breast.

Proactive health: Wellness tips to live long and prosper‍

Proactive health is the best approach to ensuring our long-term wellness. When you're aware of your body and looking for warning signs, it's easier to take action before the condition progresses. Here are some proactive steps you can take to live a long, happy life free from disease.

Stay Active

Make exercise a priority in your life. Exercising releases endorphins boosts energy, and can help maintain a healthy weight. This step is essential to ensure good heart health, which reduces the risk of disease.

Eat Smart

Proper nutrition is critical for good health. Make sure to eat healthy meals and snacks every day and make the right choices. Limit your intake of processed foods and eat lots of vegetables.

Stay Positive

It's never healthy to dwell on the negatives in life. Instead, make an effort to stay happy and surround yourself with positive people. Yes, it can be difficult, especially when struggling with cancer or other debilitating diseases. However, studies have found that a positive attitude can significantly impact your health and well-being.

Get regular health check-ups

It's crucial to know your family history. If your parents, grandparents, or other relatives have battled cancer or heart disease, you may be at a greater risk yourself. Regular check-ups are essential for the early detection of disease, and this simple step can save your life by catching symptoms before they turn into serious problems.

You might also consider more proactive methods like Fountain Life's , which can help with the early detection of several illnesses and diseases, such as heart and vascular disease, stroke, cancer, joint disorders, breast disease, and neurological conditions. Unfortunately, this procedure is often performed by physicians after it's already too late.

At Fountain Life, we believe in PROACTIVE rather than reactive medicine. We want to catch diseases before they've planted roots, which results in lower medical costs and higher survival rates.

Take the PROACTIVE approach and take back control of YOUR health.

Could cold water be the fountain of youth?

Increasingly, research studies are proving that cold water therapy has a host of benefits, from reducing stress to burning fat, improving mood, boosting the immune system, giving you a more youthful appearance and generally prolonging life.

Therapeutic hypothermia — the cooling of the body for therapeutic purposes — has been around since the ancient Greeks and Romans used cold water to bring down fevers. Hippocrates prescribed snow and ice to stop bleeding. Tortuous icy baths were once used to “treat” people in psychiatric facilities. Cold showers have long been promoted to cool passionate urges.

A healthy shock to the system‍

Today, spas tout the benefits of cold-water plunges, polar bear dips are a popular annual rite and cold-water swimming has become all the rage thanks in great part to self-described “Iceman” Wim Hof, who set a Guinness World Record for swimming under ice. His Wim Hof Method has tens of thousands of followers around the world.

An increasingly popular practice is whole body cryotherapy, which involves exposure for 3-5 minutes to sub-zero temperatures in a sealed chamber. Some professional athletes and celebrities swear by it. While the Nordic nations have long endorsed the benefits of cold water for giving the body a healthy shock to the system.

Well aware of the benefits of cold-water immersion, every morning, Fountain Life co-founder Tony Robbins wakes up and plunges into a 57-degree Fahrenheit pool of water. Cold water immersion activates the body’s natural healing powers that can relieve the symptoms of many medical conditions and promote a sense of health and well-being.

Could exposing yourself to icy temperatures be one of the secrets to longevity?

Here are 7 anti-aging benefits to cold therapy:

1. Boosts the immune system

There’s evidence that cold water can stimulate the body’s immune system, which helps fight illness. A Dutch study with 3,000 participants found that people who took a daily cold shower (following a warm shower) of either 30 seconds, 60 seconds or 90 seconds for one month were off work with self-reported sickness 29% less than those who had a warm shower only.

2. Improves blood circulation

Our bodies turn pink when we get cold because blood vessels are restricted, and blood flow increases to warm our core and protect the vital organs. This stimulation of blood flow promotes increased circulation which causes the lymphatic vessels to contract and help flush out toxins that can promote cellular damage and premature aging.

3. Makes you happier‍

Taking a cold plunge has psychological benefits because it reduces stress hormones such as cortisol and releases feel-good endorphins. A widely reported 2007 study found cold showers were effective at alleviating the symptoms of depression, without any negative side effects.

4. Relieves pain‍

As we get older muscle and joint pain, such as arthritis, is a common problem that can inhibit our daily activities. Using ice packs on injured muscles increases blood circulation, which aids healing and pain relief. A 2017 study found that cold water immersion was effective for relieving muscle pain.

5. Promotes weight loss‍

Exercising in the cold burns more calories than exercising in warmer temperatures, making it easier to lose weight. A 2017 study of men and women who hiked when the temperature hovered between 23°F and -14°F, burned 34 percent more calories than they did while hiking on days when the temperature was above 50°F. Even cold showers may help with weight loss since the cold activates levels of brown adipose tissue, which helps burn calories.

6. Prevents dementia ‍

Researchers have made the link between whole-body cryotherapy and its possible effectiveness in preventing age-related cognitive decline. The cold-water treatment may play a role in fighting the inflammatory and oxidative stress responses that can create memory loss.

7. Reduces signs of aging‍

Cold water is good for the skin, the largest organ in the body. Hot water strips away essential oils that make the skin look younger, whereas cold water tightens the pores and the cuticle layer which can help skin look shinier, resulting in that much sought-after youthful glow.

Are you ready to become a Fountain Life member?

Head to our membership page or click below to email us and learn more.

Addicted to sugar?

You aren’t alone. North Americans crave it. Whether in the form of candy bars, pop, cookies, cereals and syrups or hidden in processed foods such as pasta sauces and salad dressings, many of us are tempted by the sweet allure of sugar.

Not all sugar is bad. In fact, your body needs it to survive—the brain uses more energy than any other organ and glucose is its main source of fuel.

The American Heart Association recommends no more than 36 grams (or 150 calories) of sugar per day for men and 25 grams (or 100 calories) for women, but American adults are actually consuming 77 grams of the white stuff every day, more than three times the recommended amount for women. This adds up to about 60 added pounds of sugar a year.

All that sugar is having a devastating toll on our health. Here’s the downside of too much sweet stuff:

Kicking the sugar habit

If you’re having trouble cutting back on sugar, don’t despair. Research shows sweets can be as addictive as cocaine.

Try these 4 tips:

1. Read food labels to monitor your intake of added sugar. Choose items that have 5g or less sugar per 100 g.

2. Reduce the sugar you add to your beverages, including coffee and tea.

3. Opt for fresh fruit when you have a craving for something sweet.

4. Cut back the sugar called for in recipes by one-third to one-half.

Are you waking up feeling unrested or rising during the night? If so, you may want to consider skipping your evening wine or cocktail.

Up to 20 percent of people admit to using alcohol to help them fall asleep, but that strategy inevitably backfires since the quality of sleep suffers when you are under the influence.

The impact of alcohol on sleep

Alcohol negatively impacts the body in a host of ways that affect sleep, from decreasing melatonin to disrupting the circadian rhythm, aggravating sleep apnea and increasing nighttime urination, resulting in more frequent trips to the bathroom.

It can also impact your performance the next day due to decreased concentration, increased sluggishness and compromised memory. Anyone who has ever suffered through a hangover knows how unproductive the next day can be. But even a drink or two can impact your ability to focus the next day.

Long-term health implications

One-third of our lives are spent sleeping, and adequate rest is as essential to our wellbeing as exercising and eating healthy. Poor sleep can be a precursor to a host of health problems ranging from obesity to cardiovascular disease and diabetes.

A Sleep Foundation study found that even low amounts of alcohol before bed (less than two drinks a day for men and one drink a day for women) can decrease sleep quality by almost 10 per cent while anything more than this amount can decrease sleep quality by 40 percent. If you are prone to late-night drinks this could be adding up to long-term health implications.

Take a sleep reset

If you aren’t sure how significantly alcohol may be affecting the quality of your sleep, take a break from drinking for a couple of weeks to see how you feel. You might be pleasantly surprised at how much more refreshed, energized and happier you feel upon waking.

If you still aren’t feeling refreshed, try these six additional ways to improve your sleep hygiene:

1.   Avoid large meal slate in the day: Have dinner at least three hours before going to bed.

2.   Reduce your caffeine intake after noon: Did you know 50 percent of caffeine is still present in the
body four to six hours after being consumed?

3.   Exercise regularly: Physical exertion will help you fall asleep faster and longer.

4.   Reduce distractions: Keep the TV in another room. Ditto for your electronics.

5.   Try deep breathing at bedtime: This can help lower the heart rate and blood pressure while increasing melatonin and the feel-good serotonin hormone.

6.   Stick to a predictable sleep schedule: Go to bed and wake up at the same time each day and, if you must nap, keep it short (30 minutes ideally, and no more than one hour).

There’s no one diet that works for everybody. The best way to find the ideal diet for your unique metabolism is to get real-time feedback on how the foods you eat and your activities impact your body. The solution? A Continuous Glucose Monitor (CGM).

CGMs are nothing new. They’ve been used for 25 years to help people with diabetes track their blood glucose levels to better manage their condition. Recently, these devices have become more advanced and easier to use, and nutritionists and healthcare professionals are now suggesting people use them to optimize their overall health and performance.

How Metabolically Fit Are You?

High levels of blood glucose are strongly correlated with chronic disease and poor metabolic health, which is at an all-time. Only 12 percent of American adults are metabolically healthy, defined as having optimal (without medication) triglycerides, HDL cholesterol, blood pressure, blood glucose, and waist circumference, according to a 2019 study from the University of North Carolina at Chapel Hill.

Poor metabolic health increases the risk of cardiovascular disease, stroke and diabetes. While some 37 million Americans (one in 10 adults) have been diagnosed with type 2 diabetes, another 96 million (one in three) have prediabetes — higher-than-normal blood sugar — and the majority don’t know it.

Metabolic dysfunction is, in fact, at the root of most chronic diseases.

How A CGM Works

Wearing a CGM (a half-dollar sized patch placed on the arm or belly with a tiny filament sensor inserted just under the skin) is like having a miniature lab on your body. It offers real-time 24-hour feedback, testing glucose every few minutes and sending the data wirelessly to a monitor, so you can see your blood glucose rise and fall throughout the day. This provides you with crucial information about how lifestyle factors such as diet, exercise, sleep and stress impact your blood sugar levels.

4 Ways Wearing a CGM Can Improve Your Health

1. Helps determine your personal optimal diet

CGM identifies how various foods affect your blood sugar levels and whether they cause a dangerous spike in blood sugar or provide a healthy boost to your metabolism. Studies have found that even when people eat identical foods, they can experience dramatically different increases in blood sugar. Knowing exactly which foods to eat (and what times) to maintain a stable and steady blood sugar range allows you to perform at your best.

2. Reveals the impact of exercise  

Exercise improves your ability to maintain steady glucose levels and improves metabolic fitness. Not sure how that hour-long workout at the gym or your nightly walk around the block after dinner is affecting your blood sugar levels? A CGM will show you.

3. Measures the impact of sleep

Sleep contributes to blood sugar regulation and a good night’s rest generally corresponds to lower blood glucose the next morning. Without enough shut-eye, it can be more difficult for your body to metabolize glucose, which can lead, for example, to weight gain and fluctuating hormones.

4. Monitors Stress Levels

Stress can increase the production of cortisol and epinephrine, which, in turn, tends to increase blood glucose. Seeing the clear impact of stress on blood sugar levels can motivate you to find ways to better manage it.

An early detector

A CGM acts as an early detection system, allowing you to catch potential serious health issues caused by chronically high blood sugar levels. This gives you the chance to make the necessary lifestyle changes that will prevent disease.

For optimal results, it’s most effective to combine your CGM readings with personalized nutritional coaching to create an individualized plan tailored to your specific lifestyle habits. This will result in improved diet, sleep quality, exercise performance and stress levels, setting you on the path to optimal health and greater longevity.

The CGM is one component of our Precision Diagnostics and APEX Memberships. Please connect with us to learn more!

In its positive form, inflammation is helpful and acts as the body’s temporary immune response to promote healing for injury or infection. Chronic inflammation is another story. It causes the immune system to attack healthy cells, tissues and organs which, in turn, can contribute to a host of disabling and life-threatening illnesses.

Many of us suffer from chronic inflammation without knowing it. In fact, three out of five people ^[1]will die from a disease related to chronic inflammation. That’s because being in a chronic state of inflammation takes a toll on your immune system, reducing its ability to ward off cancer, stroke, heart attack and other disease.

Here’s an overview of how inflammation works and how to prevent it from going into overdrive.

Acute versus chronic inflammation

Inflammation is your body’s way of protecting you from things that can cause harm. Healthy people get an inflammatory response to a cut, infection or other threat to help it heal. This is known as acute inflammation.

Inflammation is responsible for most of the symptoms you have when you feel sick such as aches, fever, chills and fatigue. It’s also what makes a skin lesion red and puffy. While the side effects of acute inflammation are uncomfortable, they are an indication that the body is working to heal you.

Acute inflammation is necessary for our survival, but where it turns harmful is when it persists for months or years. Chronic inflammation can be a response to abnormalities in the body, such as toxins from environmental pollutants, allergies, poor diet and stress. But sometimes, as in the case of autoimmune diseases such as rheumatoid arthritis, there is no outside danger and immune cells mistakenly attack joint tissues, leading to inflammation that can cause severe damage to joints.

How do you know if you suffer from chronic inflammation?

The signs of chronic inflammation can be difficult to identify because they often affect the body in a subtle way over a long period of time – think about ongoing fatigue which gets worse over the years. Many people aren’t even aware they have a problem until they get diagnosed with a serious disease.

If you have unexplained aches and pains, fatigue, anxiety, gastrointestinal issues or unexplained weight gain chronic inflammation could be an underlying issue.

There are many factors contributing to chronic inflammation. These range from an infection that doesn’t heal, an abnormal immune reaction or lifestyle factors such obesity, poor sleep, overuse of alcohol and/or exposure to environmental toxins. Even the simple fact of aging puts you at increased risk.

The best ways to reduce chronic inflammation

Reduce your risk of chronic inflammation by adopting healthy lifestyle changes such as exercising regularly, getting enough sleep, managing stress, reducing alcohol consumption and quitting smoking. Above all, you need to look at what you eat.

Simple dietary changes are one of the easiest and most effective ways to reduce inflammation.

That’s because the food you eat directly influences the amount of inflammation in the body, reports Harvard Medical School^[2].  Processed and fried foods, refined carbohydrates (such as white bread and pastries), and added sugar all increase inflammation, especially when eaten in excess or with food combinations that spike glucose.

Using a Continuous Glucose Monitor (CGM) can help you monitor blood sugar levels and help you determine which foods to eat in which combinations, and at which times of day, for optimal health. It can also measure the impact of sleep and exercise on blood glucose.

10 anti-inflammatory superstars

Low-inflammation diets can improve chronic health problems, including inflammation. Researchers agree that an anti-inflammatory diet is focused on lean protein, healthy fats, whole grains, fruits and vegetables. The high amounts of fiber present in this type of diet can also improve inflammation and gut health.

While no one food is a miracle cure to reducing inflammation, these 10 foods are especially known for their anti-inflammatory properties.

1. Oily fish

Whether it’s salmon, sardines, herring or mackerel, these types of fish are high in anti-inflammatory omega-3 fatty acids. Eating a three- to six-ounce serving of these fish, two to four times a week is recommended for lowering inflammation and protecting the heart.

2. Nuts and seeds

Rich in unsaturated fat and other nutrients, studies have linked nuts and seeds to reducing inflammation.

3. Olive oil

A drizzle of this oil can be more beneficial than you might think since studies have shown it contains numerous phenolic compounds that have potent anti-inflammatory action.

4. Cruciferous vegetables

Broccoli, for example, has been shown to improve glucose tolerance and reduce inflammation because it is rich in the antioxidant sulforaphane.

5. Berries

Red, blue and purple berries contain polyphenol compounds which have been shown to have an anti-inflammatory effect

6. Spices

Many spices, including turmeric, cinnamon and ginger, are helpful in reducing inflammation — especially curcumin. A number of studies have proven that it can block the activation of a molecule that activates genes that promote inflammation.

7. Garlic  

Garlic contains organosulfur compounds that can lower the production of substances in the blood that boost inflammation.

8. Onions

Onions contain the anti-inflammatory antioxidant quercetin that has been proven to reduce inflammation.

9. Avocados

Studies have shown that this fruit is a good source of healthy monounsaturated fat and antioxidants which can reduce the body’s inflammatory response.

10. Dark chocolate

Not only is this a yummy treat, it’s one that’s actually good for you since it’s filled with rich antioxidants called flavanols and polyphenols that help reduce inflammation by keeping endothelial cells within the arteries healthy.

Most of us lead busy lives and prioritizing healthy eating can be a daily challenge. We often resort to snacking when we don’t have enough time to prepare proper meals. However, many snack foods are high in refined carbohydrates and sugars, which lead to feeling unsatisfied and craving more food.

The key to healthy snacking is to make sure the snacks you grab on the run are nutritious and high in protein which help you feel satisfied and lead to less cravings. Whenever possible focus on healthy, whole foods, over the highly processed, refined options so readily available today.

Here are some tips for making healthy choices on-the-go:

Choose Minimally Processed Foods

Whenever possible opt for whole foods in their freshest, most natural state. Think a handful of almonds versus a granola bar with a long list of ingredients. During the processing of refined foods, nutrients can be lost and there are often additives that are not good for you.

While on-the-go fresh foods aren’t always possible. Not all processed foods are created equally. Read ingredient lists – less is usually more – and reduce the amount of sugar, preservatives, nitrates, artificial colors and flavors.

Eat More Protein Throughout the Day

Protein promotes fullness because it signals the release of appetite-suppressing hormones, slows digestion, and stabilizes your blood sugar levels. It is also essential for building and maintaining muscle. As we age our bodies become less efficient at utilizing protein, so ingesting optimal amounts becomes increasingly important.

7 Ways to Eat Clean Protein On-the-Go

While there are many options when it comes to healthy proteins, not all of them are convenient to consume if you’re out and about. Try these seven choices for eating healthy when you’re not at home.

1. Almonds

A whole food that can be consumed in its natural form, almonds contain protein, healthy fats, fiber, and many essential minerals and vitamins like magnesium, manganese, riboflavin, copper, and vitamin E.

Almonds are also filling and contribute to good digestive health, making them the perfect snack on the go between meals.

2. Spirulina

Spirulina is a protein-rich algae available in powder form and perfect for smoothies. Minimally processed, spirulina is energy-boosting and rich in iron, protein, vitamins, antioxidants and fatty acids. On-the-go, it can be added to hot water, tea or coffee to provide a boost in protein and nutrients.

3. Salmon Jerky

Extremely high in protein, salmon jerky is rich in omega-3 fatty acids – which many of us lack in optimal quantities. You can make your own with a few simple ingredients or purchase pre-made with wild salmon.

4. The Next Generation of Beef Jerky

Dried meat snacks have come a long way and there are many options that are low in saturated fat and free from unnecessary additives like MSG, soy, and artificial colors. Some great examples include the Epic Provisions Venison Sea Salt Pepper Bar (which features about 12 grams of protein and zero sugar) and Brooklyn Biltong Naked Air Dried Beef, boasting only three ingredients (grass-fed beef, apple cider vinegar, and salt) and an impressive 32 grams of protein.

5. Eggs

With an estimated six grams of protein per egg, hard boiled eggs are an excellent snack on-the-go. While they travel relatively well, if you are longer than a few hours without a fridge, you can look for products that use eggs as their primary ingredient. Rxbar Protein Bars are made of only dates, nuts and protein-rich egg whites. If you’re looking for a little crunch, try Quevos. These egg white crisps are a healthy alternative to potato chips and have eight grams of protein per serving.

6. Lentils Snacks

Available in many different varieties, these tiny legumes contain about nine grams of protein per half cup and consist of complex carbohydrates that help balance blood sugar levels and sustain energy for extended periods of time.

There are many great snack options containing lentils including Kibo Lentil Chips, packed with six grams of protein per bag, as well as the Himalayan Pink Salt Lentil Chips from The Daily Crave.

7. Greek Yogurt

Cultured Greek yogurt offers up to 20 grams of protein per serving. It is rich in calcium to support bone health and probiotic bacteria to optimize your gut flora. The best yogurts to look for are low in added sugar.

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Sources:

https://www.healthline.com/nutrition/healthy-high-protein-snacks

https://www.mindbodygreen.com/articles/sources-of-clean-protein

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/clean-eating-what-does-that-mean

Tired of feeling tired? Sore? Sleepy? A lack of magnesium could be the culprit.

Why You Need It

Often referred to as the “energy mineral,” magnesium [NR1] is a nutrient that plays a role in hundreds of metabolic reactions in the body, including helping with muscle and nerve function, maintaining heart health and blood sugar levels, supporting the immune system and assisting in the creation of protein, bone and DNA.

Low amounts of this mineral can increase the risk for cardiovascular disease and stroke, hypertension, type 2 diabetes, migraines and ADHD, according to the National Institutes of Health. Another cause for concern is that research shows Vitamin D cannot be properly activated in the body without sufficient magnesium levels.

7 Warning Signs That You May Be Deficient in Vitamin Magnesium

Studies show that half of Americans are deficient in magnesium. While the only way to determine if you are getting enough magnesium in your diet is through bloodwork, there are some signs that can alert you to a problem.

1.    Unexplained fatigue?

Muscle fatigue and exhaustion are common symptoms of low magnesium. Magnesium helps your body convert food into energy. Without enough of it, you’re apt to feel like you are dragging yourself around. A study of more than 2,500 women found that those who had higher levels of magnesium were stronger than people with lower levels.

2.    Frequent muscle cramps?

Magnesium plays a key role in muscle relaxation and helps synthesize protein to help maintain strong muscles. While the odd cramp or spasm from time to time isn’t anything to worry about, if they become more frequent low magnesium may be to blame.

3.    Weak bones?

Magnesium deficiency is linked to low bone density (osteopenia) and increased risk of osteoporosis. Because it helps to activate vitamin D and transport calcium to the bone, it’s essential for bone health.

4.    Increased depression, stress and/or anxiety?

The neurotransmitters that send messages to your brain are impacted by magnesium, which is why the mineral has a major impact on your mood. A data analysis of close to 9,000 people found there was a connection between low magnesium intake and depression in people under 65. Magnesium is also thought to help lower cortisol and increase the neurotransmitter GABA, which can help to lower anxiety.

5.    Less than optimal heart health ?

Heart arrhythmia is a serious consequence of being magnesium deficient. A review of studiesof patients with Type 2 diabetes found magnesium supplements could help reduce the risk of cardiovascular disease. This mineral also helps regulate blood pressure by relaxing the muscles in the arteries and veins, potentially increasing the flow of oxygen and blood to your heart and reducing blood pressure.

6.    Constipation ?

Your body requires adequate magnesium to keep your digestion running smoothly. Magnesium has a laxative effect, in that it relaxes intestinal muscles and also pulls water into the intestine, thus softening waste products and aiding in elimination.

7.    Trouble sleeping?

People who are magnesium deficient may have more difficulty entering into a relaxed state. Supplementing with magnesium has shown to improve sleep quality because it helps maintain healthy levels of the GABA neurotransmitter, which can help ease you into sleep mode. A scientific review of 150 older adults with insomnia found that those who took magnesium supplements were able to fall asleep 17 minutes faster than those who did not supplement.

Meeting Your Magnesium Requirements

The recommended daily allowance for magnesium for men is 420 milligrams per day and 320 milligrams per day for women. Many of us don’t achieve these levels because the typical Western diet is heavily processed without enough whole grains, nuts, seeds, and leafy green vegetables that are naturally high in this mineral. While there are plenty of yummy foods including almonds (100 grams contain 268 mg of magnesium) and dark chocolate (252 mg per 100 grams), a serious deficiency of magnesium may require supplementation.

Because the body doesn’t absorb magnesium well on its own, it’s often combined with other ingredients to enhance absorption. There are several different forms of magnesium supplementswhich differ in terms of their absorbability and specific use. For example, magnesium glycinate is a good option for people who need higher doses of magnesium or who experience side effects with other types of magnesium products. Magnesium L-Theronate is the best for optimizing brain health, and may be able to reduce the risk of dementia and improve memory performance. Magnesium oxide (found in Milk of Magnesia) also works as a laxative, while magnesium sulfate (used in Epsom salts) is used to treat sore muscles.

Even if you are not actively trying to conceive, maintaining a healthy sperm count is a marker of overall health. Recent studies have shown that sperm quality is decreasing at an alarming rate. With articles calling this phenomenon Spermageddon, it’s difficult not to be alarmed. Here’s a look at the facts so you can determine how concerned you need to be, as well as advice for naturally boosting your sperm count.

Decreasing Sperm Counts

In 2017 an international team of researchers released the data on the most comprehensive study on male sperm count ever completed. The study looked at semen samples from more than 40,000 men in 50 countries. The results showed a surprising 60 percent decrease in sperm count between 1973 and 2011.

Decreasing sperm counts were blamed, in part, on increased exposure to endocrine disruptors – a class of hormone-mimicking chemicals found in everything from plastics to pesticides.

Since this initial study, a new analysis published in Human Fertility journal has called some of the panic caused by this study into question. Researchers suggest a flawed methodology and argue that declining Western sperm counts are still well within the World Health Organization’s normal range of 15 to 259 million sperm per milliliter. The 2021 Human Fertility report did, however, verify that average sperm counts have decreased from 99 million sperm per milliliter to 47 million sperm per milliliter. While not optimal, it’s not until semen dips below 15 million sperm per milliliter that physicians become concerned. The researchers also noted that sperm counts tend to vary naturally over time, and within populations, and are not always an accurate indicator of fertility.

Male Reproductive Health

A positive thing about sperm count studies is that they have brought more attention to men’s reproductive health. Male infertility is responsible for at least half of all infertility issues, yet the focus for the inability to conceive has traditionally been placed on women.

Experts agree that too little attention is paid to the impact of low sperm count on male reproductive health. While men are encouraged to regularly monitor their cholesterol and blood pressure, for example, the same isn’t true for sperm count.

Even if you are not actively trying to conceive, your sperm count is important to your overall health. Poor sperm quality has been linked to illnesses such cancer, diabetes and heart disease.

How Do you Know if you Have a Low Sperm Count?

The only way to determine sperm count is with a semen analysis test conducted by a physician. Low sperm count, and its associated symptoms, are all a result of fluctuating testosterone levels. Some of these symptoms include decreased facial or body hair, difficulty maintaining an erection, and low sex drive. If these problems are an issue for you, it’s important to visit your physician and ask for a semen and hormone analysis.

Five Steps To Naturally Boost Your Sperm Count

There are natural steps you can take to improve your semen quality. Here are the top five ways you can have a positive impact your sperm count.

1. Maintain a Healthy Weight

Being overweight or obese is associated with poorer semen quality. Carrying excess weight can affect hormones such as testosterone, which are important for reproductive health.

2. Minimize Bad Habits

Smoking is strongly associated with increased infertility rates. There is also evidence that recreational drugs, heavy alcohol use, and a sedentary lifestyle all decrease sperm count.

3. Limit Hot Tub Use

There’s evidence to prove that regularly exposing the testicles to hot temperatures can decrease sperm production.

4. Don’t Compromise on Sleep

Most of your daily testosterone release occurs when you sleep. To keep your levels optimal aim for 7 to 8 hours of nightly rest.

5. Boxers over Briefs:

There is truth in the rumors of boxers over briefs. Evidence shows that breathy boxers are associated with higher sperm concentrations that tight briefs.

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The field of happiness research has empirical evidence that certain everyday practices contribute to increased well-being

Roman emperor and philosopher Marcus Aurelius said, “The happiness of your life depends on the quality of your thoughts.” This aphorism was not proven in Aurelius’ lifetime, but the growing field of happiness research has finally synched up with his thoughts. It is possible to create happiness in your life, not just by thinking, but by engaging in certain activities that have been scientifically proven to boost mood and make you happier. But why do we need to be happy?  

Why is happiness so important?

Happiness includes the temporary euphoria we experience – like when something good happens – as well as a longer-term sense of well-being and purpose in life. As ephemeral as it seems, happiness can be explained and quantified.  

Happiness researcher Sonja Lyubomirsky describes it as “the experience of joy, contentment, or positive well-being, combined with a sense that one’s life is good, meaningful, and worthwhile.” But happiness isn’t just an emotion. It is a factor that affects so many aspects of life, from work to relationships, and even our physiology. Happy people don’t just feel better emotionally, they also live longer, fight diseases better, and experience less stress.  

Happiness researchers have illustrated the connection between living a happy life and longevity. One study followed a group of elderly people for either 10 or 30 years to track their health and well-being. Over the course of that time, they were given a survey each year to measure their level of happiness and optimism. The results revealed that the subjects who lived the longest reported the highest levels of positive emotion.

Happiness is also associated with healthy aging. Another study, published in The American Journal of Preventive Medicine found that not only do optimistic people live longer, but they also live healthier. The subjects in this study were healthy, elderly women at the start of the study, and had their health (defined by the absence of chronic diseases and depression) and level of optimism measured for 5 years. After controlling for socioeconomics and other demographic-related factors, the happiest women in the study had a 24% greater likelihood of remaining healthy than those who were the least happy.

The results of these studies may be explained by saying that happier people are more likely to engage in healthy behaviors, which, in turn, makes them live longer, healthier lives. But even if there is no causation, there’s certainly a correlation between happiness and positive health outcomes. Now it’s time to look at what we can actually do to make ourselves happier.  

How do we make ourselves happy?

In 2018, Yale psychology professor Dr. Laurie Santos taught a class called The Science of Well-Being, which became the most popular undergraduate class that year. Dr. Santos is an expert in human cognition, and her course provides science-backed strategies for increasing happiness and well-being. Santos combs through the research to provide some useful strategies for making yourself happier.

• Help others: Kindness makes you happier, and being happier makes you kinder, according to a study published in the Journal of Happiness Research. Using a validated subjective happiness scale, Japanese researchers found that happier people reported even higher levels of satisfaction after performing kind acts towards other people. In this study, the feeling of kindness was also linked to respondents’ subjective happiness.  

• Be thankful: There is evidence that counting your blessings may make you happier. Over a period of 10 weeks, researchers found that students given gratitude exercises maintained higher levels of happiness than those given neutral, non-gratitude exercises.

• Take care of yourself: Adequate sleep and some form of physical exercise are critical to maintaining a positive outlook. Numerous clinical studies have proven that regular exercise alleviates the symptoms of depression and anxiety at a level consistent with psychotropic medications. One study revealed that 30 minutes of exercise 3 times a week is as effective as Zoloft at decreasing depression.

• Play to your strengths: When you are good at something, using those skills at work or at home leads to long-term happiness. Martin Seligman at the University of Pennsylvania conducted research on positive psychology. He had subjects identify their top strengths of character, and to use them every day for a short period of time. After six months, these subjects showed higher levels of happiness and lower incidence of depression than when they began the study, though the highest levels of happiness occurred for people who used their strengths for the longest period.  

Though there is no objective measurement for happiness or contentment, there is an entire body of scientific inquiry dedicated to deciphering the code for a lifelong positive mood. While the data aren’t entirely conclusive, this research establishes a link between personal happiness and activities that we can all begin right now.

There’s no one diet that works for everybody. The best way to find the ideal diet for your unique metabolism is to get real-time feedback on how the foods you eat and the activities you do impact your body. The solution? A Continuous Glucose Monitor (CGM).

CGMs are nothing new. They’ve been used for 25 years to help diabetics track their blood glucose levels to better manage their condition. Recently, these devices have become more advanced and easier to use, and nutritionists and healthcare professionals are now suggesting people use them to optimize their overall health and performance.

How Metabolically Fit Are You?

High levels of blood glucose are strongly correlated with chronic disease and poor metabolic health, which is at an all-time. Only 12 percent of American adults are metabolically healthy, defined as having optimal (without medication) triglycerides, HDL cholesterol, blood pressure, blood glucose, and waist circumference, according to a 2019 study from the University of North Carolina at Chapel Hill.

Poor metabolic health increases the risk of cardiovascular disease, stroke and diabetes. While some 37 million Americans (one in 10 adults) have been diagnosed with type 2 diabetes, another 96 million (one in three) have prediabetes — higher-than-normal blood sugar — and the majority don’t know it.

Metabolic dysfunction is, in fact, at the root of most chronic diseases.

How A CGM Works

Wearing a CGM (a half-dollar sized patch placed on the arm or belly with a tiny filament sensor inserted just under the skin) is like having a miniature lab on your body. It offers real-time 24-hour feedback, testing glucose every few minutes and sending the data wirelessly to a monitor, so you can see your blood glucose rise and fall throughout the day. This provides you with crucial information about how lifestyle factors such as diet, exercise, sleep and stress impact your blood sugar levels.

4 Ways Wearing a CGM Can Improve Your Health

1.   Helps determine your personal optimal diet

CGM identifies how various foods affect your blood sugar levels and whether they cause a dangerous spike in blood sugar or provide a healthy boost to your metabolism. Studies have found that even when people eat identical foods, they can experience dramatically different increases in blood sugar. Knowing exactly which foods to eat (and what times) to maintain a stable and steady blood sugar range allows you to perform at your best.

2.   Reveals the impact of exercise  

Exercise improves your ability to maintain steady glucose levels and improves metabolic fitness. Not sure how that hour-long workout at the gym or your nightly walk around the block after dinner is affecting your blood sugar levels? A CGM will show you.

3.   Measures the impact of sleep

Sleep contributes to blood sugar regulation and a good night’s rest generally corresponds to lower blood glucose the next morning. Without enough shut-eye, it can be more difficult for your body to metabolize glucose, which can lead, for example, to weight gain and fluctuating hormones.

4.   Monitors Stress Levels

Stress can increase the production of cortisol and epinephrine, which, in turn, tends to increase blood glucose. Seeing the clear impact of stress on blood sugar levels can motivate you to find ways to better manage it.

An early detector

A CGM acts as an early detection system, allowing you to catch potential serious health issues caused by chronically high blood sugar levels. This gives you the chance to make the necessary lifestyle changes that will prevent disease.

For optimal results, it’s most effective to combine your CGM readings with personalized nutritional coaching to create an individualized plan tailored to your specific lifestyle habits. This will result in improved diet, sleep quality, exercise performance and stress levels, setting you on the path to optimal health and greater longevity.

Commonly referred to as the energy booster, Vitamin B12 is one of eight B vitamins. While extreme tiredness and lethargy are indeed linked to a deficiency in this crucial vitamin, many other symptoms — including cognitive impairment, depression, tingling and numbness in the hands and feet, anemia, difficulty concentrating and heart palpitations — are also connected to low levels of vitamin B12.

Why You Need It

Vitamin B12 is important for the development of DNA as well as maintaining brain and nerve health and the production of red blood cells. Without sufficient red blood cells, your body’s tissues and organs don’t receive enough oxygen for your body to function properly. Chronic deficiency can damage the nervous system and has been linked to increased risk of cancer and heart disease.

Recent research from the British Journal of Nutrition also links low vitamin B12 status with depressive symptoms in people 50 and older.

How to Tell if You’re Deficient in Vitamin B12

While people can develop a B12 deficiency at any age, the incidence increases with age because absorption of vitamin B12 becomes less efficient. The National Institutes of Health estimates that 20 percent of people over 60 are in this nutrient.

Because symptoms can be variable and vague, they may go undiagnosed for years, so monitoring your levels through annual blood panel testing is important.

Meeting Your Vitamin B12 Requirements

Like most vitamins, B12 can’t be produced by the body, but is obtained through food or supplements. The recommended daily amount of vitamin B12 for adults is 2.4 micrograms.

Most of us can get this amount through a healthy diet that includes meat, eggs and dairy products. B12 can also be found in some plant-based foods such as fortified cereals and plant-based milks. Since B12 is most commonly found in meat, eggs and dairy, vegans are often recommended to supplement. Other factors such as alcohol and drug abuse, digestive tract conditions such as celiac disease, and taking certain medications such as blood sugar-lowering metformin can inhibit the absorption of vitamin B12^[1].

A vitamin B12 deficiency can be corrected with oral B12 supplementation, B12 injections, or through a vitamin IV, which can be especially helpful for individuals with absorption issues. Check with your health care provider prior to supplementation to ensure you are taking the appropriate amount for optimal health. Then, continue to monitor to ensure your supplementation is being properly absorbed by your body.

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Alzheimer's disease is a progressive neurodegenerative disorder that affects memory, thinking, and behavior. It is the most common form of dementia and is estimated to affect 6.55 million people in the United States alone.

There are several factors may increase your risk of developing Alzheimer's disease. These include genetics, metabolic health, vascular health, inflammation and toxins. Here’s how to assess your personal risk and find out if you should intervene early.

Genetics

The ApoE4 gene is the most important in terms of understanding an individual's risk of developing Alzheimer's disease. However, it is not considered a "deterministic gene" because it does not necessarily mean that a person with this gene will develop the disease. On the other hand, certain genes such as Amyloid precursor protein (APP), PSEN1, and PSEN2 are considered "fully penetrant" and having a mutation in these genes means that a person will develop Alzheimer's.

Metabolic Health

In addition to genetics, metabolic health, vascular health, and inflammation also play a role in an individual's risk of developing Alzheimer's disease. Maintaining good metabolic health is essential for reducing the risk of Alzheimer's and other chronic diseases. The vascular component of Alzheimer's is also significant, and factors such as high blood pressure and high cholesterol can increase an individual's risk. Inflammation is also a major contributor to the development of Alzheimer's, and high levels of inflammation in the body can increase the risk of the disease.

Toxins

Toxins can also play a role in the development of Alzheimer's, though their exact role is not well understood.One example is air pollution, but the exact mechanisms by which this may occur are not well understood. Some research has shown that air pollution may cause inflammation in the brain, leading to the development of Alzheimer's. Another possibility is that air pollution may directly damage the brain cells, leading to the formation of the plaques and tangles that are characteristic of Alzheimer's disease.

Assessing Your Risk

Overall, there is still much that is not known about Alzheimer's disease and the factors that contribute to an individual's risk of developing it. However, medical tests such as brain MRIs can provide valuable information about an individual's risk and allow for earlier intervention and treatment. Early intervention is crucial because it allows doctors to diagnose the disease before significant damage has occurred. Knowing the risks is useful in creating a treatment plan to slow disease progression and improve your quality of life.

Brain MRIs

Brain MRIs can help assess your risk of developing Alzheimer's disease by detecting the presence of abnormal deposits of proteins in the brain known as beta-amyloid plaques and tau tangles.

A brain MRI is a non-invasive imaging test that uses powerful magnets and radio waves to produce detailed images of the brain. By analyzing these images, doctors can look for signs of beta-amyloid plaques and tau tangles, which can help determine an individual's risk of developing Alzheimer's.

It is important to note that the presence of beta-amyloid plaques and tau tangles does not necessarily mean that a person will develop Alzheimer's disease, only that there is an increased risk.

How Can Fountain Life Help?

Fountain Life’s Precision Diagnostics utilizes advanced early detection technology to find illnesses in their initial stages. This allows you to access effective and minimally invasive treatment healthcare plans that treat illnesses early before they can cause any harm.

Specifically, Fountain Life offers Full Body MRI with Artificial Intelligence (AI) that can assist in the detection and allow for earlier intervention and treatment.

Click the link below to start your journey toward a healthier you today.

Sources

https://www.alz.org/alzheimers-dementia/facts-figures#:~:text=An%20estimated%206.5%20million%20Americans,older%20(10.7%25)%20has%20Alzheimer's

https://www.mayoclinic.org/diseases-conditions/alzheimers-disease/in-depth/alzheimers-genes/art-20046552

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3312396/

https://www.alz.org/alzheimers-dementia/diagnosis/medical_tests

Are you 50 going on 60? Or 50 going on 40?

When it comes to aging, your biological age holds more weight than your chronological age. The latter is the number of candles on your last birthday cake. Chronological age is a set number that increases predictably year after year.

Your biological age, however, shows the condition of your body based on physiological evidence. Biological age is not a linear line and is more accurate than your chronological age for predicting the onset of disease and death. If you’re 50 and in peak physical condition, your biological age may be far younger than your chronological age. But if you’re 50 and your cells and tissues are damaged due to a lifetime of poor habits, your biological age may be much older than your chronological age.

What Determines Biological Age?

Since your biological age is a comprehensive quantitative measure of your inner aging process, namely the amount of damage that has been accumulated in various cells and tissues in your body, it can vary greatly. Studies have proven about 25 per cent of aging is determined by genetics, while the rest is influenced by your environment and lifestyle. This includes factors like diet, exercise, stress, trauma, smoking, sleeping habits and the even zip code of where you live and work. Life expectancy can vary by up to 30 years in communities that are just a few blocks away. This is due to exposure to air pollution and toxins, access to healthy food, green space and medical care, as well as socio-economic factors. This is especially pronounced in America’s largest cities. Topping the list of life expectancy gap by zip code are Chicago, Washington, D.C. and New York City.

Your Changing DNA

While you are born with a specific DNA genetic code, that doesn’t mean that it’s static. There are 900,000 methylation markers along your DNA. These markers can be turned on and off — and even repaired — throughout life dependent largely on the lifestyle choices you make.

Changes in DNA methylation occur with aging and researchers have found these changes can be used as a reliable predictor of biological age. In particular, in monitoring your health span, how you will live, over simply your lifespan, how long you will live.

Healthy Gut, Long Life

?What does a healthy intestinal tract have to do with aging well? More than you might think. According to several recent studies, including this one published in the journal Nature Metabolism, which found that analyzing the trillions of bacteria, viruses and fungi in what’s known as the gut microbiome can predict the chances of someone living to a ripe — and healthy — old age.

The research has found that the more change and diversity that occurs in the microbiome over the years, the more these gut microbes are able to fight chronic disease and promote longer life spans. On the other hand, the microbiomes of people who are less fit and healthy are less diverse.

There’s plenty you can do to maintain good gut health, including staying physically active and eating a healthy diet with plenty of fibre and fewer processed foods.

Fountain Life’s gut microbiome analysis can determine your gut’s current status so that you can take steps to find the optimal balance between good and bad bacteria to enhance your overall health.

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Yes, you can Lower your Biological Age

Unlike chronological age, your biological age can be lowered by making healthy lifestyle changes. These include eating a high-nutrient mostly plant-based diet, staying physically active, regulating emotions, improving sleep, not smoking and reducing exposure to environmental toxins.

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Calculating your Biological age

A medical test conducted by a healthcare provider can help you learn your true biological age. Fountain Life’s epigenetic test examines methylation markers on your DNA to predict your biological age in comparison to your chronological age and determines how these changes will affect your body and overall health. The test looks at the 900,000-plus methylation markers along your DNA and uses a machine-learning algorithm to find correlations linked to health outcomes.

So while you can’t change the number you celebrate each year on your birthday, you can decrease the age that matters most. Learning your biological age sets an important benchmark for where you are so that you can drive positive change in the future and live a longer – and healthier life.

Did daylight savings time affect your sleep schedule?

With daylight savings time (DST) passing two weeks ago, your regular sleep schedule may have suffered. While losing an hour of rest might seem like a minor inconvenience, its repercussions on your heart health could be greater than you think.

According to the New England Journal of Medicine, the risk of heart attack is increased by 24% on the Monday after DST. Researchers suggest that this is likely caused by interruptions to the circadian clock, which regulates cardiovascular function, heart rate, and blood pressure.

For this reason, sleep experts have long supported National Nap Day, which is observed the day following DST. This unofficial holiday promotes napping to offset the negative effects of lost sleep—especially those related to cardiovascular wellness.

How napping improves heart health

Studies have shown that brief afternoon naps can improve overall heart health in 4 key areas:

1. Lower Blood Pressure. High blood pressure puts strain on the heart, increasing the risk for cardiovascular disease, heart attack, and stroke. Studies have shown daily napping to decrease blood pressure by an average of 5mmHg.
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2. Reduced Stress Levels. Chronic stress can elevate blood pressure, heart rate, and inflammation, all of which cause arterial damage. Napping induces relaxation and regulates mood, helping to keep stress levels down.
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3. Decreased Inflammation. Napping has been associated with lower levels of C-reactive protein (CRP), a key inflammatory marker linked to arterial damage and heart attack.
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4. Lessened Risk for Obesity. Sleep deprivation is associated with elevated cortisol levels and growth hormone deficiencies, both of which are linked to weight gain. What’s more, by enriching sleep hygiene, napping can reduce cravings for unhealthy food and encourage higher physical activity levels—both of which ward off obesity.

The good news? You don’t need to save the benefits of napping for National Nap Day. However, as with all good things, naps are best kept in moderation—both in terms of duration and frequency.

Not all naps are created equal

According to researchers, it’s best to nap in the early afternoon for no longer than 20-45 minutes: these brief rest periods boost your heart health, without interrupting your nighttime sleeping routine. Conversely, naps longer than 60 minutes have been linked to high blood pressure, diminished physical health, and poor sleep hygiene, all of which negatively affect cardiovascular function.

Further, napping once to twice per week has been found to reduce the risk of heart failure, stroke, and/or heart attack by 48%. Napping beyond this threshold has no additional benefit, and may actually increase your risk of developing high blood pressure by 12%.

With all of this in mind, it’s best to keep your naps short, sweet, and infrequent. Resting for under an hour, 1-2 days per week is optimal: any more, and you may do yourself more harm than good.

Measuring your cardiovascular health

Beyond optimizing your post-DST sleep routine, it’s important to examine your heart on a yearly basis to prevent heart attacks—and maintain peak cardiovascular wellness.

At Fountain Life, our AI-guided approach to Coronary Computed Tomography Angiography (CCTA) can detect the warning signs of heart attacks so you can take actions to prevent them. We accurately assess your present-day heart disease risk by identifying newer, soft plaque that is prone to rupture as well whether you have any narrowing of the arteries supplying blood to your heart.

Eating like certain Mediterranean Europeans may help you live a longer, healthier life.

Since the 1950s, researchers have been interested in the food and lifestyle habits of people who live on and around the Mediterranean Sea. Eating in the manner of residents of certain countries, such as Greece, Italy and Spain, can live up to 13 years longer. Though these countries have different cultures and customs, their dietary habits share certain commonalities. The combination of these eating habits is known as the Mediterranean Diet, and has been proven to prevent heart disease, metabolic syndrome and dementia.

What is the Mediterranean Diet?

The Mediterranean Diet is an eating plan popularized in the 1990s when nutritionists developed a food pyramid to popularize the trend. This way of eating emphasizes fresh fruit and vegetables, and whole grains, while limiting animal products, sweets and processed foods.  The diet is based on the eating habits of rural communities living around the Mediterranean, who have greater longevity and fewer disease than other people living in Europe, despite poverty and little access to medical care.  In addition to fresh produce and grains, the Mediterranean Diet also espouses extra virgin olive oil, as it is lower in saturated fats than other oils, including regular olive oil. Extra virgin olive oil is used in place of solid fats like butter and lard.

Benefits a Mediterranean Diet?

Diets low in saturated fats, like the Mediterranean Diet, are shown to reduce cholesterol and atherosclerosis, which decreases your risk for cardiovascular disease. Atherosclerosis is the buildup of plaque, cholesterol and tissue in your arteries, which can cause a blockage or rupture that leads to heart attack. Extra virgin olive oil (EVOO) is a major contributor to the disease fighting properties of the Mediterranean Diet. EVOO contains powerful antioxidants and other molecules that absorb free radicals and minimize cellular stress. Compounds in EVOO have been shown to reduce chronic inflammation, the cause of a host of serious illnesses like dementia, cardiovascular disease and cancer.  One study in the UK, with results replicated by a similar study in New York, showed the correlation between Alzheimer’s Disease and other forms dementia, and eating a Mediterranean Diet. Both studies followed a cohort of elderly people, and used validated, objective analyses to measure subjects’ adherence to the Mediterranean Diet. In both studies, the subject's participation in the Mediterranean Diet was inversely proportional to their experience of and risk for developing dementia. Eating a Mediterranean Diet has also been shown to increase longevity. A longitudinal study among subjects in Greece illustrated this link. The research tracked the diet and activity of a group of elderly people, all of whom had different, objective levels of adherence to a Mediterranean Diet. The study lasted 44 months and revealed that the more a person followed a diet that emphasized produce, whole grains and olive oil, the greater the likelihood that they lived through the study. Moreover, those people who did not follow a Mediterranean style diet were more likely to have died from cardiovascular disease or cancer as those who did eat according to the Mediterranean Diet.  

How to eat the Mediterranean way

The Mediterranean Diet is simple to integrate into your lifestyle with a few easy swaps.

• Replace red meats with fish and seafood, lean poultry and filing legumes for sources of protein.
• Use extra virgin olive oil in place of other oils, and saturated fats that stay solid at room temperature, like butter and margarine.
• Incorporate more leafy greens by adding a salad to every meal. Or, try creating entrée salads with plenty of raw vegetables and EVOO based dressings.
• Choose whole grain versions of your favorite foods, like breads, pastas and rice.  
• Limit refined sugars and sweets, opting instead for low-sugar fruits (e.g. berries, citrus) and fruit-based desserts and snacks.
• Try adding a glass of wine to lunch or dinner a few days a week, to take advantage of the beverage’s antioxidants.

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