Wellness Insights: Boost Your Energy, Bone Health, and Heart

Author

Scott Ward
September 20, 2024

In today’s newsletter, we’re diving into three fascinating health topics. We’ll explore how creatine supplementation might be the secret to combating sleep deprivation, examine the gut microbiome’s role in bone health as we age, and uncover why olive oil is a powerful ally in the fight against cardiovascular disease. Let’s get into the latest research and tips to help you live a healthier, longer life!

In today’s email:

Cold Water, Hot Debate: Can we have the neurocognitive benefits without sacrificing muscle growth?

Sleep Tight: How supplements and good sleep habits can boost your longevity.

The Long Road to Alzheimer's: Early markers and what they might mean for the future.

TOP STORY

Boosting Brain Power During Sleep Deprivation—Can Creatine Save the Day?

When it comes to combating the cognitive impairments that arise from lack of sleep, creatine supplementation has been found to have some remarkable benefits. The big question is: can a single high dose of creatine help reverse the mental fatigue and metabolic disruptions caused by sleep deprivation?

Here's a breakdown of what the research found:

  • Creatine as a cognitive booster: A single high dose (0.35 g/kg) of creatine helped improve cognitive performance and processing speed during sleep deprivation.

  • Metabolic impact: It prevented a drop in pH levels and improved markers such as ATP and PCr/Pi, both of which are usually affected by sleep loss.

  • Time to act: The benefits were observed within just 3 to 7.5 hours of supplementation during 21 hours of sleep deprivation.

  • Challenges remain: Despite these gains, creatine's uptake by the central nervous system is limited, making long-term supplementation necessary for more sustained effects.

Creatine, often touted in the sports world for muscle gains, could be a sleep-deprivation superhero—but only under the right conditions.

Gut Microbiome—The Unexpected Key to Strong Bones?

Did you know that the gut microbiome plays a major role in bone health? As we age, harmful inflammatory microbes tend to increase, while the beneficial ones that support bone formation shrink. Recent studies show that by restoring balance in the gut, we may improve bone health and combat diseases like osteoporosis.

Here’s what researchers are discovering:

  • Probiotics and bone health: Supplementation with probiotics like Lactobacillus animalis and Bifidobacterium longum have shown to prevent bone loss and increase bone density.

  • Fecal microbiota transplantation (FMT): While mainly used for gastrointestinal conditions, this treatment has potential for restoring gut health in a way that could benefit bone metabolism.

Our gut truly holds the power to affect our bones in ways we’re just starting to understand!

Olive Oil - More Than Just a Heart Helper

For years, olive oil has been celebrated for its heart-healthy properties. But does its reputation hold when it comes to overall longevity?

  • Lower risk of cardiovascular disease: Olive oil, rich in monounsaturated fats, can lower LDL cholesterol when used in place of high-saturated-fat oils like butter.

  • Blood pressure benefits: Olive oil contains phenols that may reduce blood pressure through improved vasodilation.

  • A boost to insulin sensitivity: Especially in people with type 2 diabetes, olive oil may help lower fasting blood glucose, which improves vascular health.

While its impact on cancer is still being studied, the evidence is clear: adding olive oil to your diet is a tasty way to promote longevity.

Conclusion:

This week, we’ve covered brain power boosters, gut health for bone strength, and olive oil’s longevity benefits—three distinct yet vital aspects of health. As you digest these insights, remember that small, mindful changes to your diet and habits can lead to significant long-term gains. Stay tuned for more exciting health discoveries in our next issue!

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