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Health (Systems (Gut Biome, Circadian), Disorders (The 4 Killers: Ignoring…

- - - - Systemic Inflammation: People suffering from clinical depression have higher concentrations of inflammatory markers C-reactive Protein and IL6 by up to 50%. There is evidence that this is a causal relationship.
        
        Causes
        
        Stress
        
        Any kind of psychological stress causes us to release stress hormones. Some of these hormones make their way into the gut, where they activate immune cells in the gut. These release 1) pro -inflammatory molecules, and 2) enzymes that chew up the gut barrier, resulting in even more of an inflammation response.
        
        Diet: Highly refined carbohydrates are evidenced to increase pro-inflammatory molecules in the body. On top of this, there is an association between diets high in refined carbohydrates and depression.
        
        Mechanism:Pro-inflammatory molecules have access to the brain through several mechanisms. These inhibit release of neurotransmitters. In case of serotonin, these increase the re-uptake of the neurotransmitter, reducing overall amount available. Also lower amount of serotonin produced by interfering with tryptophan conversion. Converts tryptophan into a neuro-toxic molecule instead.
      - Chronic stress: increases cortisol which regulates over 20% of the human genome. Over time, the chronic, high levels of cortisol leads to physiological changes, resulting in either clinical anxiety or depression.
  - - - Causes:
        
        Blood Clots
        
        Endothelial lining damage:
      - Addresses:
        
        Increase Nitric Oxide: shown to reduce blood pressure, increase arterial elasticity,
        
        Direct Sun Exposure: cause Nitric Oxide synthesis in the blood.
        
        Food Sources: Beets,
        
        Sauna:
  - - - Overactive IgE antibody activity reacting to pollen as it would a parasite or toxin
        
        Populations with high parasitic loads have low rates of seasonal allergies; their immune system is too busy to worry about pollen
      - Intestinal Permeability may lead to an increase in pollen intake
    - - Vit D levels may be correlated
      - Omega 3 status seems to matter.
      - High does Vit. C and Quercetin as supplement are known to act as natural antihistamines.
      - Probiotics have been shown to help
      - Small doses of the allergen, such as what could be found in local honey, may reduce symptoms by prepping the body
- - - - Macronutrients
        
        Protein
        
        Fats
        
        Short Chain Fatty Acids (C2-C6): A byproduct of microbial digestion of :check: digestible fibers in the human gut. Serves as primary energy source for colon cells and has anti-carcinogenic/anti-inflammatory properties. Critical for proper gut health/function. #
        
        Medium Chain Fatty Acids (C8-C12): Absorbed directly into portal system (which leads directly into the liver) and do not require bile salts for digestion -> rapidly absorbed into the body. They go directly into mitochondria and are :check: immediately oxidized for energy. This triggers :check: thermogenesis which increases metabolism and decreases body fat.
        
        Lauric Acid (C12): 1) Triggers two seperate pathways that trigger :check: appetite suppression. 2) Strong antimicrobial properties
        
        Long Chain Fatty Acids: (C14+): Primary Fatty Acid found in meat and vegetable products. These require Bile Salts to digest and are absorbed into the lymphatic system which transports them to the blood via the thoracic duct.
        
        Saturated Long Chain Fatty Acids: raises blood cholesterol levels.
        
        Monounsaturated Fatty Acids: Has only one double bond. Found in Red Meat, Whole Milk products, Nuts, and High Fat Fruits (olives, avocados, etc.)
        
        Polyunsaturated Fatty Acids: Has multiple double bonds.
        
        Omega 3 Fatty Acids:
        
        ALA
        
        EPA
        
        DHA
        
        Omega 6 Fatty Acids
        
        Trans-unsaturated Fatty Acids: : :
        
        Carbohydrates
      - Micronutrients
        
        Vitamin D:
      - Minerals
    - - Hormetic
      - Deletarious
      - Beneficial
  - - - Timing considerations: Exercise effects circadian rhythm. As potent as bright light in circadian shifting
        
        Early morning
        
        hard/voluminous workouts has deleterious effect on evening sleep
        
        Light exercise/movement has a beneficial effect on evening sleep. (i.e. 30 min of arobic, yoga, etc.)
        
        1400-1800 is the best range for hard/voluminous workouts for sleep benefits. Needs to be FINISHED 3-4 hours before bedtime.
      - Long, easy, aerobic exercise can alleviate the effects of sleep deprivation
      - Nutrition
        
        20-30 grams of protein, taken throughout the day, ensures adequate blood-amino acid levels to repair/build muscle. High dose protein post workout has no noticeable effects.