How Many Calories Are Optimal For Health?

Spermidine Impacts Health and Longevity

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Papers referenced in the video:

Polyamine-rich food decreases age-associated pathology and mortality in aged mice https://pubmed.ncbi.nlm.nih.gov/19735716/

Long-term treatment with spermidine increases health span of middle-aged Sprague-Dawley male rats https://pubmed.ncbi.nlm.nih.gov/32285289/

Cardioprotection and lifespan extension by the natural polyamine spermidine https://pubmed.ncbi.nlm.nih.gov/27841876/

Spermidine Prolongs Lifespan and Prevents Liver Fibrosis and Hepatocellular Carcinoma by Activating MAP1S-Mediated Autophagy https://pubmed.ncbi.nlm.nih.gov/28386016/

Higher spermidine intake is linked to lower mortality: a prospective population-based study https://pubmed.ncbi.nlm.nih.gov/29955838/

Polyamines in aging and disease https://pubmed.ncbi.nlm.nih.gov/21869457/

Dietary spermidine improves cognitive function https://pubmed.ncbi.nlm.nih.gov/33852843/

The positive effect of spermidine in older adults suffering from dementia : First results of a 3-month trial https://pubmed.ncbi.nlm.nih.gov/33211152/

The effect of spermidine on memory performance in older adults at risk for dementia: A randomized controlled trial https://pubmed.ncbi.nlm.nih.gov/30388439/

Safety and tolerability of spermidine supplementation in mice and older adults with subjective cognitive decline https://pubmed.ncbi.nlm.nih.gov/29315079/

A review of dietary polyamines: Formation, implications forgrowth and health and occurrence in foods https://www.sciencedirect.com/science/article/abs/pii/S0308814604002961

In vitro digestion of spermidine and amino acids in fresh and processed Agaricus bisporus mushroom https://pubmed.ncbi.nlm.nih.gov/33233206/

Decrease in polyamines with aging and their ingestion from food and drink https://pubmed.ncbi.nlm.nih.gov/16428322/

How Many Steps Per Day Is Associated With Reduced Risk Of Death For All Causes?

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Paper referenced in the video:

How many steps a day to reduce the risk of all-cause mortality? A dose–response meta-analysis https://pubmed.ncbi.nlm.nih.gov/34808011/

Physical Activity, Body Weight, And Diet Affect Resting Heart Rate And Heart Rate Variability

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Papers referenced in the video:

Inter- and intraindividual variability in daily resting heart rate and its associations with age, sex, sleep, BMI, and time of year: Retrospective, longitudinal cohort study of 92,457 adults

https://pubmed.ncbi.nlm.nih.gov/32023264/

Heart rate variability with photoplethysmography in 8 million individuals: a cross-sectional study

https://pubmed.ncbi.nlm.nih.gov/33328029/

Metformin Impairs Exercise Training-Related Improvements In Older Adults

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Papers referenced in the video:

Metformin induces muscle atrophy by transcriptional regulation of myostatin via HDAC6 and FoxO3a https://pubmed.ncbi.nlm.nih.gov/34725961/

Metformin blunts muscle hypertrophy in response to progressive resistance exercise training in older adults: A randomized, double-blind, placebo-controlled, multicenter trial: The MASTERS trial https://pubmed.ncbi.nlm.nih.gov/31557380/

Metformin inhibits mitochondrial adaptations to aerobic exercise training in older adults https://pubmed.ncbi.nlm.nih.gov/30548390/

Quantifying Biological Age: Blood Test #5 in 2021

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Links to biological age calculators:

Levine’s PhenoAge calculator is embedded as an Excel file: https://michaellustgarten.com/2019/09/09/quantifying-biological-age/

aging.ai

Papes referenced in the video:

Vitamin D and risk of cause specific death: systematic review and meta-analysis of observational cohort and randomised intervention studies https://www.bmj.com/content/348/bmj.g1903

Fisetin is a senotherapeutic that extends health and lifespan https://pubmed.ncbi.nlm.nih.gov/30279143/

Fruit And Vegetable Intake: How Many Servings/Day Is Optimal?

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Paper referenced in the video:

Fruit and Vegetable Intake and Mortality Results From 2 Prospective Cohort Studies of US Men and Women and a Meta-Analysis of 26 Cohort Studies

https://pubmed.ncbi.nlm.nih.gov/33641343/

Fasting Drives The Geroprotective Effects Of A Calorie-Restricted Diet

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Paper referenced in the video:

Fasting drives the metabolic, molecular and geroprotective effects of a calorie-restricted diet in mice https://www.nature.com/articles/s42255-021-00466-9

Chocolate Intake Is Associated With Reduced All-Cause And Cause-Specific Mortality Risk

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Papers referenced in the video: Chocolate consumption and all-cause and cause-specific mortality in a US population: a post hoc analysis of the PLCO cancer screening trial https://pubmed.ncbi.nlm.nih.gov/34329196/

Short-term administration of dark chocolate is followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons https://pubmed.ncbi.nlm.nih.gov/15755830/

Other RCTs for the effect of chocolate on health: Sub-Chronic Consumption of Dark Chocolate Enhances Cognitive Function and Releases Nerve Growth Factors: A Parallel-Group Randomized Trial https://pubmed.ncbi.nlm.nih.gov/31744119/

Habitual cocoa intake reduces arterial stiffness in postmenopausal women regardless of intake frequency: a randomized parallel-group study https://pubmed.ncbi.nlm.nih.gov/27881914/

High Flavonoid Cocoa Supplement Ameliorates Plasma Oxidative Stress and Inflammation Levels While Improving Mobility and Quality of Life in Older Subjects: A DoubleBlind Randomized Clinical Trial https://pubmed.ncbi.nlm.nih.gov/31056655/

Dietary epicatechin improves survival and delays skeletal muscle degeneration in aged mice https://pubmed.ncbi.nlm.nih.gov/30096038/

USDA flavonoid database https://www.ars.usda.gov/arsuserfiles/80400525/data/flav/flav_r03-1.pdf