- Fun Fact Friday -
I hope you've had a great week and are glad that it's Friday.
Here's your Fun Fact Friday to end the week with some extra pizazz. Enjoy!
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Question of the week
Q: Would love to hear more research about & solutions to restless leg syndrome as I suffer from it. - Tim
A: I too suffered from it and can still get restless under certain circumstances.
Restlessness is worsened when I eat something gut-irritating, if I worry about something while lying in bed, if my blood sugar drops, and I get irritated, if I'm too hot, or if I'm suddenly awakened during stage 1 or 2 sleep.
Having some milk with maple syrup/agave syrup and aspirin before bed has helped quite a lot for me. Since eliminating gut-irritating foods, reducing gut inflammation, and calming the immune system, it's improved tremendously.
Restless leg syndrome is linked to low dopamine and/or iron (as of other things). Folate can help to increase dopamine through the BH4 cycle. Other micronutrients needed for dopamine synthesis include vitamin B3, B6, and iron.
So supplementing niacinamide and eating red meat and oysters should help provide the micros for dopamine synthesis. One of my favorite sources of folate is kiwi, which has also been shown to improve sleep quality.
Increasing GABA can also help a lot. Things like theanine, valerian root, etc., can help to reduce excess glutamate and increase GABA to promote relaxation.
Fun fact 1
Old people can still be anabolic if they follow the right diet.
"Of note, older men (mean age = 74 years) with high protein and mineral intakes had median plasma IGF-I levels comparable with younger men" (R)
IGF-1 is a growth factor often abused in bodybuilding for adding mass.
Fun fact 2
Saturated fat, such as beef and lamb fat, cocoa butter, coconut oil, dairy fat, etc., can help to reduce fat gain by inhibiting adipogenesis by reducing the expression of fatty acid-binding protein 4 (FABP4).
"FABP4 is highly expressed in mature adipocytes. Studies showed that expression of Fabp4 is regulated mostly by saturated and monounsaturated FAs. However, more recently, it has been proven that LCFAs inhibit adipocyte differentiation and lipid accumulation in vitro, contributing to a decrease in the expression and consecutive long-term secretion, but not short-term secretion, of Fabp4 [65, 66]. In the present study, COCO diet did not influence adipogenesis at the 1st and 3rd days since initiation of differentiation but it significantly reduced adipogenesis at the last day of differentiation, by decreasing the expression of Fabp4.FABP4 is highly expressed in mature adipocytes. Studies showed that expression of Fabp4 is regulated mostly by saturated and monounsaturated FAs. However, more recently, it has been proven that LCFAs inhibit adipocyte differentiation and lipid accumulation in vitro, contributing to a decrease in the expression and consecutive long-term secretion, but not short-term secretion, of Fabp4 [65, 66]." (R)
NB: This does not mean that saturated fat should be overconsumed since excess calories will still lead to fat gain.
Fun fact 3
Nobiletin (NOB), a flavonoid isolated from citrus peels, has been shown to activate ROR (retinoid acid receptor-related orphan receptor) nuclear receptors to potentiate circadian oscillation (help you to be tired and awake at the right times) and protect against metabolic dysfunctions. It is shown to improve mitochondrial function, especially that of the electron transport chain, improve energy production, lower ROS, and increase the NAD:NADH ratio.
"In HF (high fat) skeletal muscle, the NOB-ROR axis broadly activates genes for mitochondrial respiratory chain complexes (MRCs) and fortifies MRC activity and architecture, including Complex II activation and supercomplex formation. These mechanisms coordinately lead to a dichotomous mitochondrial optimization, namely increased ATP production and reduced ROS levels. Together, our study illustrates a focal mechanism by a clock-targeting pharmacological agent to optimize skeletal muscle mitochondrial respiration and promote healthy aging in metabolically stressed mammals"
It's also been shown to promote the release of dopamine (R). It can be taken either in the morning or the evening. If it makes you tired in the morning then take it before bed, but if it makes you feel more alert, then take it in the morning.
Fun fact 4
Sunlight, which is thermogenic, lowers cortisol and can help promote fat loss (R). I also recommend getting outside first thing in the day for about 10-30minutes. Sunlight on the eyes is also essential for dopamine release and eye health.
Fun fact 5
Endogenous thermogenesis increases slow-wave sleep (R). That's why compounds such as thyroid and progesterone which promote thermogenesis can improve sleep onset and sleep quality.
I've been experimenting with 2 drops TyroMix (T3/T4 combo) before bed and I definitely experience faster sleep onset and better deep sleep.
This is so well in line with the low serotonin and high dopamine personality. When serotonin is high, it's very difficult to make lifestyle adjustments, be creative, do problem-solving, etc. But when we're well energized and have high dopamine, it's much easier to see possibilities, look on the bright side, and adapt accordingly.
Fitness is determined by VO2. The maximum amount of air you can take in within 1 minute. Your muscles aren't actually the limiting factor when it comes to fitness, but rather your carbon dioxide levels and tolerance.
If your CO2 tolerance is low, then it's very easy to get out of breath. Once you feel out of breath, you breathe deeper and faster, which results in more CO2 loss.
When I was on a low-carb diet, I could hold my breath for 3 minutes after an exhale. On a high carb diet, I could only do it for 1 minute despite being in better health.
With that in mind, it makes sense that people on a low-carb diet have better endurance. It's because they produce less CO2, so there is less stimulation to breathe, thus less CO2 expulsion and better tissue oxygenation.
However, low-carb diets aren't the answer for health and fitness, but improving CO2 tolerance is. When you improve your CO2 tolerance, your breathing at rest will slow down and you'll benefit from better oxygenation, better blood flow, less anxiety, feeling warmer, better detoxification and fat loss, fewer serotonin symptoms, less inflammation, etc.
The way I improve my CO2 tolerance is to do submaximal sprints while holding an exhale a few times a week. I also walk at a fast pace and do breath holds while walking.
Book I've finished reading
'Deep' by James Nestor. It's mainly about freediving and since I already love the ocean so much, I just want to go snorkeling and freediving so darn bad lol.
I've also read 'Breath', by him, which was also a great read. It's mainly about the benefits and necessity of nose breathing.
The art of life lies in a constant readjustment to our surroundings. - Okakura Kakuzo
Simple things you can do to improve your energy levels and increase dopamine, are to eat a non-gut irritating diet, optimize sleep, get daily sun exposure, and learn to be more stress-resilient (w/ e.g. breathing).
Start today. Make every minute count towards improving yourself and living the life you want.
A quote from Seneca:
You live as if you were destined to live forever, no thought of your frailty ever enters your head, of how much time has already gone by you take no heed. You squander time as if you drew from a full and abundant supply, though all the while that day which you bestow on some person or thing is perhaps your last.
"Students today should begrudge every moment of time. This dewlike life fades away; time speeds swiftly. In this short life of ours, avoid involvement in superfluous things and just study the Way" - Dogen
New article & video released this week
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That's it for today. Hope you all have a great weekend!
P.S. If you would like to give me some feedback e.g. what did you found interesting, or give any suggestions, maybe of things that you think I might find interesting; let me know by replying to this email.