Performance

We all know that increasing muscle mass boosts our metabolism and improves body composition. New research published in Endocrine Reviews has found that skeletal muscles play a pivotal role in optimizing numerous areas of your health. Skeletal muscles maintain your posture, facilitate voluntary movement, protect your joints and are essential for breathing and body temperature regulation. What’s more, emerging evidence shows that skeletal muscles can secrete hormone-like proteins, like an endocrine organ, which can communicate with cells, tissues and organs throughout the body. This muscle-based, molecular messaging system can help keep your body and brain in top condition and can improve liver and blood vessel health and even have an anti-aging effect on the skin. Here’s a look at how muscles can positively impact your health.

Move to release myokines

‍For the first time ever, researchers are beginning to understand the biochemical mechanisms that make exercise so beneficial. While there is still much to learn in this area, it’s clear that movement triggers skeletal muscles to release myokines. They are a group of hormone-like proteins that may have autocrine (talks to different parts of the same cell), paracrine (signals adjacent cells), and endocrine effects. The latter makes it possible to “talk” long-distance to tissues and organs throughout the body, including the brain, adipose tissue, bone, liver, gut, pancreas, vascular bed and skin. The result is relaying messages to take a specific health-protective action. For example, after a workout, your skeletal muscles secrete a myokine called IL-10, which sends a message to the immune cells in your liver to lower inflammation.

Muscle boosts brain function‍

Regular exercise and building muscle mass reduce anxiety and depression, bring more blood flow to the brain, and can even improve and preserve cognitive function.
In fact, researchers at McGill University found that low muscle mass is associated with faster cognitive decline.
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Movement encourages skeletal muscles to release two myokines, irisin and CTSB, that communicate with, and increase, levels of the molecule brain-derived neurotrophic factor (BDNF) in the brain. BDNF promotes cell survival and regulates plastic changes related to learning and memory.

The muscle-immunity connection‍

Contracting muscles boost your immune system. They secrete several myokines, including IL-6 and IL-1RA, that help to regulate the function of immune cells such as macrophages and monocytes. IL-6 and IL-15 also regulate the maturation and distribution of natural killer (NK) cells that take action on tumors.
That’s not all: Active muscle produces an amino acid called glutamine, which is consumed by immune cells such as lymphocytes and macrophages to enhance their energy and performance.

Muscle benefits bone health‍

From a mechanical standpoint, moving your muscles regularly helps to maintain bone density, reduce your risk of fractures and improve bone healing. Additionally, exercise releases myokines Irisin, IL7 or IL15 from your muscles. These are associated with overall bone health, including formation, mineralization and recovery from fractures.

Your exercise prescription‍

It’s clearer than ever that fitness should be a priority in your lifespan and healthspan plan. How should you pump up? Research suggests that overall myokine levels are lower in moderate physical activity and abundant after workouts that are longer or high-intensity. Speak with your Fountain Life Health Coordinator for assistance in creating a fitness regimen that will bring out the best in your body, so you can live a long and healthy life.

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SOURCES
https://muhc.ca/news-and-patient-stories/news/ri-muhc-study-shows-association-low-muscle-mass-cognitive-decline#:~:text=Muscles%20also%20secrete%20molecules%20that,greater%20risk%20of%20cognitive%20decline.
https://www.who.int/news-room/fact-sheets/detail/physical-activity
https://www.frontiersin.org/articles/10.3389/fneur.2018.00698/full

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7288608/
https://www.nature.com/articles/nrrheum.2014.193

https://my.clevelandclinic.org/health/body/21787-skeletal-muscle
https://www.frontiersin.org/articles/10.3389/fphys.2020.582258/full
https://www.frontiersin.org/articles/10.3389/fncel.2019.00363/full

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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.

Can't remember your neighbor's name? Or exactly why you went down to the basement? Or where you left your car keys? Forgetfulness is a natural part of aging, but it can also be a sign of cognitive impairment in the early stages of dementia, possibly leading to Alzheimer's disease.

Memory loss is one of the greatest fears of aging and Alzheimer's disease affects 6.5 million, or 10 percent, of Americans over age 65. No one wants to be dependent on others, be treated differently by family and friends, or avoid social situations due to embarrassment. Studies show that even our fear of memory loss can be a risk for increased memory failure.

Is your forgetfulness something you should be concerned about?

The Alzheimer's Association estimates that up to 40 percent of dementias are caused by treatable conditions other than Alzheimer's (including thyroid disease, nutritional deficiencies, infections and sleep apnea) so the sooner they are detected, the better. Even identifying Alzheimer's early enough can help slow the progression and severity of the disease.

An MRI scan with AI is the most sensitive imaging test available. The MRI produces detailed pictures of your brain and brain stem and cross-references it with a database to detect abnormalities associated with mild cognitive impairment, predicting your risk of eventually developing Alzheimer's disease.

Early diagnosis is crucial

While there's no cure for Alzheimer's, an early diagnosis is crucial. Since there are drug and nondrug interventions to slow the progression of the disease, manage symptoms and help you plan for the future the earlier you find it, the better the outcome. You could also be a candidate for clinical trials.

Sharpen your memory now to ward off problems later

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 presents you with a pivotal time to implement key lifestyle changes that can help reduce the severity of the disease.

Staying mentally active through regular social activity, keeping organized, maintaining a healthy diet and a regular sleep schedule are some steps you can take to decrease your risk of Alzheimer's. A routine of regular physical activity, which boosts blood flow to the brain, is one of the best things you can do to keep your memory sharp—the Alzheimer’s Research and Prevention Foundation found that regular exercise can reduce your risk of developing the disease by up to 50 per cent.

Book your annual MRI with AI

Fountain Life’s annual precision diagnostics testing includes an MRI with AI to help detect neurological diseases such as dementia at their onset when action can be taken. Our non-invasive MRI provides a snapshot of the brain, then links it with artificial intelligence (AI) to scan for abnormalities.

Your brain is the most critical organ in your body. Taking care of it today boosts your chances for optimal brain health. If you haven’t booked your yearly appointment, reach out today.

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!

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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