The Visser Podcast: Recent Episodes
Dr. Richard Visser
Welcome to The Visser Podcast, where we will discuss health, wellness, and longevity. Join me on a journey of discovering, better understanding, and cultivating what it means to live healthy.
Today's episode is short, sweet, and to the point. How to lose weight EFFICIENTLY and for long term. There are three key factors on how to lose fat while retaining your muscle or growing your muscle: Energy intake, Protein intake, and the right exercise. I go over each factor in minor detail, with science and experience to back it up, let you know exactly what you need to do to get started on your road to fat loss. Follow along, subscribe if you like the content, and share this with your friends and family. Let's build a stronger community together. Stick with me, you'll be the healthiest you ever. - Dr. Visser
Links for today's episode:
Nutrition and Exercise Interventions to Improve Body Composition for Persons with Overweight or Obesity Near Retirement Age: A Systematic Review and Network Meta-Analysis of Randomized Controlled Trials: https://pubmed.ncbi.nlm.nih.gov/37028708/
Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults (18–65 years old) who are overfat, or obese; systematic review and meta-analysis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4429709/
Predictors of Energy Compensation during Exercise Interventions: A Systematic Review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4446773/
Body fat loss and compensatory mechanisms in response to different doses of aerobic exercise--a randomized controlled trial in overweight sedentary males: https://pubmed.ncbi.nlm.nih.gov/22855277/
C15:0 (Pentadecanoic Acid) A GAME CHANGER!
Link to Dr. Stephanie Venn-Watson study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9399118/
TAME Study: https://www.afar.org/tame-trial
PEARL: https://clinicaltrials.gov/study/NCT04488601
A good friend suggested todays topic based off of our supplement stack and nutrition episode. Today, we're talking about GlyNAC and how amazing it is for those of us who are on the older side. It helps lessen inflammation, decreases cognitive decline, and so much more. Enjoy this quick episode on why you should add GlyNAC to your routine!
Your base supplements, like top 5 I would love for you to be taking
Vitamin D 3,000-4,000 international units Vitamin K Omega 3 fatty acids (usually 2 pills a day, look at your bottle) Creatine (This is used by the body differently at different ages. Younger: help with performance, protein synthesis. When you are older: it's great for decelerating cognitive decline) Multi vitamin!!! Please if you can only take one thing, take this. For reference, I use AG1, but there are many great multivitamin powders, pills, and chews around. Everyone, get your protein up! 2 grams per kilogram of body weight per day of protein. That's ideal. As you age, your protein should actually go up! GlyNAC Dosage between 600-1200mg Links to studies https://pubmed.ncbi.nlm.nih.gov/35975308/ https://pubmed.ncbi.nlm.nih.gov/21795440/ https://pubmed.ncbi.nlm.nih.gov/20929994/ https://pubmed.ncbi.nlm.nih.gov/26362762/
Today we are diving back into stem cells, but this time I am focusing on age reversal. Below are some links to studies that I mention in the video to further your understanding and show you exactly where I am getting some of my information (outside of personal experience). Hope you enjoy this episode and if you'd like to follow along, like what I'm doing, hit the subscribe button. I would appreciate it so much! Let's grow this channel and continue building a community of people who are healthy, happy, and (of course) will one day become 90 year athletes :)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7867043/
https://pubmed.ncbi.nlm.nih.gov/34567426/
https://pubmed.ncbi.nlm.nih.gov/26159750/
https://pubmed.ncbi.nlm.nih.gov/32460886/
https://pubmed.ncbi.nlm.nih.gov/33854883/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5763529/
https://pubmed.ncbi.nlm.nih.gov/31730279/
https://pubmed.ncbi.nlm.nih.gov/33369392/
https://pubmed.ncbi.nlm.nih.gov/34169411/
Strength training is the golden key to longevity, and with that you need a hefty support system: your nutrition! But today we are talking about the gym. Why you need to utilize free weights and a brief on how to train effectively. PLUS! At the very end, I'll walk you through a set of clips from my favorite upper body workout routine that you can try out for yourself :) As always, please leave any questions or comments or success stories in the comments below! I am here to support you on your journey. Stick with me and you'll be the healthiest you you've ever known! We're building 90 year old athletes here! Let's goooo
Creatine 5grams 5 times a week
Protein Powder Whey Isolate between meals 1-2x
TMG (Trimethyl Glycine) Betaine 500 grams
Vitamins B3 (D3 3000IU) K2 (Zinc 50mg) and Magnesium in your multivitamin
Omega 3 Fatty Acids EPA / DHA 2 tablets daily
Psyllium Husk daily Fiber intake LDL / Gut Bacteria
GlyNAC 1 gram daily - keep inflammation down
DHEA 50mg hormonal health
For a young face:
Sunscreen
Collagen Peptides 10grams
Hyaluronic Acid 200mg
Activating the Sirtuins our longevity genes
Resveratrol 500mg age reversal
Fistine Pro 125mg brain inflammation extending life
(Quercetin polyphenol 500mg)
Spermidine 1gram stabilizing the epiginome / autophagy /enhanced immunity
Prescription:
In your 50’s Rapamycin 1gram a day 2 weeks on 2 weeks off
Gyroprotection protects against age related diseases and cancer
Multivitamin Study: https://www.crnusa.org/newsroom/cosmos-mind-study-shows-promise-multivitamins-cognition
Another juicy installment in our age reversal series. Today we are talking about the science behind some of the most popular age reversal trends and trials. Here are some quick links to the studies mentioned in the video & for more information
The first human clinical study for NMN has started in Japan Kazuo Tsubota: https://www.nature.com/articles/npjamd201621
Metformin in aging and aging-related diseases: clinical applications and relevant mechanisms Sheng Chen: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8965502/
Effects of putative metformin targets on phenotypic age and leukocyte telomere length: a mendelian randomisation study using data from the UK Biobank Shan Luo, PhD : https://www.thelancet.com/journals/lanhl/article/PIIS2666-7568(23)00085-5/fulltext
Rapamycin, the only drug that has been consistently demonstrated to increase mammalian longevity. An update, Author links open overlay panelZelton Dave Sharp: https://www.sciencedirect.com/science/article/pii/S0531556523000876
Ooooooh baby! The start of a new series commin' at ya!
I am SO ready to talk about age reversal and the studies that have been coming out on what really works to turn your biological clock backwards. Grab a protein drink, maybe a coffee, sit back and let's talk about reversing your age, chronic diseases, cancer risk, and so much more. Please like and subscribe if you love what we are doing here. The community we are building. Lifting each other up with knowledge and know how, helping each other reach goals of health, wellness, and longevity. Let's go! Episode 1 of our age reversal series, enjoy.
...
TRIIM Study & TRIIMX early results continued
https://www.youtube.com/watch?v=Wqb9c5MRUAs
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6826138/
#turkey #aruba #agereversal #loseweight #natural #visceralfat #skinnyfat #chronicdisease #health #wellness #longevity
It's resolution season, baby! So let's actually talk about what's stopping you from your reaching your goals (maybe year after year). Let's all get to a point where we are fully committed to our health and at the end of this year, be proud of how far we have come. Stick with me and 2024 will be your healthiest year yet! Please subscribe if you haven't already, to help keep your gaze on the path. We are all here to support one another on this journey, so share your stories, goals, and questions in the comment section. I can't wait to see your progress!
Welcome to an exclusive interview where I, Dr. Richard Visser, sit down with the esteemed Professor Dr. Ahmet Alanay, a trailblazer in the field of complex spinal surgery. Join us as we delve into the remarkable insights gained from a groundbreaking 12-hour surgery, shedding light on the intricacies of spinal scoliosis treatment. Discover the incredible journey of Dr. Alanay, from his early beginnings to the establishment of his renowned spinal center in Turkey, which has revolutionized the way we approach spinal conditions. Don't miss this captivating conversation with a true visionary in the realm of spinal surgery.
https://www.acibadem.com.tr/
http://m.ahmetalanay.com/Mobile/home-page.aspx
Happy New Year! And with that usually comes some new years goals. If any of your goals have to do with getting healthy/continuing on your path to longevity...I'd like you to chew on this specific goal with me. Look into your visceral fat and or begin training in a way that obliterates it. If you've been here before, we had a whole episode on this sucker a while back, but I really wanted to bring it up again. I really want to spread the word, the right word, about fat, because even people who look "skinny" can drop dead of a heart attack out of nowhere due to this stuff. It's not necessarily about what's on the outside, it's about how much is surrounding your organs and within your muscles. Listen in and let's kick off 2024 with some life altering goals! Please like, subscribe, comment with stories or questions if you wish! Let's grow the knowledge around us about health, wellness, and longevity. If you stick with me, you'll be the healthiest you ever. #turkey #istanbul #visceralfat #skinnyfat #chronicdisease #health #wellness #longevity
My step son, Merdan, underwent spinal surgery on December 11th. This is part 1 of his journey.
Today we go on a little trip to the past. I have been on this journey for a long time and I am so excited to be able to connect with people from across the globe, to share my journey, learn from yours, and help EVERYONE become the healthiest and happiest versions of themselves. On September 19th and 20th, authorities from all over the world gathered at the United Nations to discuss how to reduce the impact of non-communicable diseases. NCDs include cancer, diabetes, obesity, cardiovascular disease, and chronic respiratory diseases and represent the leading cause of death in the world today, with three out of four people in the Americas suffering from one of these ailments. Dr. Richard Visser, Minister of Health and Sports of Aruba, addressed the United Nations on behalf of the Kingdom of the Netherlands on Tuesday, September 20th. Dr. Visser introduced the “THE ARUBA CALL FOR ACTION ON OBESITY, With Special Attention to Childhood Obesity” declaration. Download Aruba's Call to Action on Obesity: https://www.paho.org/en/documents/aruba-declaration-call-concerted-action-obesity-special-attention-childhood-obesity
Today, I have Hakan with me describing his experience and giving us the facts around his extreme, completely healthy, 80 lb weight loss journey. He is a family man, a business man, and now a man who loves himself more than he thought possible. Join us as we listen and learn about the steps he took to live longer and healthier. For good.
Chronic disease at an all time high and brain function slipping through our fingers. Those are only two reasons why you need to start your weight loss journey now.
I know it can be daunting to start something new, or maybe you feel embarrassed because you've tried to start many times before...whatever the reason, you are here today and that is a win! This is a perfect place to start and I have created this informative, easily digestible, video to help you with the first steps. The BASICS on how to get started on your journey to the healthiest you you've ever known. So listen in, get your note pad out, and get ready to fall in love with life again.
Studies from this episode:
https://www.hopkinsmedicine.org/gim/_documents/Faculty-Resource/The%20Skinny%20on%20Visceral%20Fat.pdf
https://pubmed.ncbi.nlm.nih.gov/32987813/#:~:text=To%20conclude%2C%20obesity%20appears%20to,in%20this%20area%20is%20difficult.
https://pubmed.ncbi.nlm.nih.gov/24845678/
Jeon exclusive Final Part 3
The Aftermath: When you reach for the stars, you lose gravity.
Part 3 of our amazing interview with singer, song writer, & producer, Jeon.
Thank you, Jeon, for sharing your experience and insight on your journey so far. You have a got a lot of heart and mental strength to push forward and become the musician you set out to be.
The Power of Silence — #3 Longevity 9
I am honored to have Jeon, my Aruban bother, on the next few weeks of the podcast. Today we are deep diving into how he balances it all: the fame, the money, the family, and voices we all hear in our heads.
How does someone like him get to a quiet space? How does he recharge? Find out today on the Visser Podcast!
Subscribe and turn on notifications for our continued interview with Jeon next week!
Hello! Apologies for the late upload today, I have been spending this week with my whole family. Can you believe, all my kids were in town at the same time?! Anyways, please enjoy this amazing interview with my dear friend Dr. Glenn Thode, a continuation from last weeks episode on finding purpose and Ikigai. Have you found your ikigai?
Let me know in the comments about your journey to find true intention and purpose in your life.
Ikigai: (ee-key-guy) is a Japanese concept that combines the terms iki, meaning “alive” or “life,” and gai, meaning “benefit” or “worth.” Today we are talking about finding your true purpose, your Ikigai. The thing where your passion, mission, profession, and vocation meet and become one.
Japanese Manga and Anime are very much influenced by this message and way of life. They are bringing young kids into old culture and teaching them great life lessons that I think we can all benefit from.
So, sit back, relax, and get ready to find your truth. It may take many tries, it may change over the years, but figuring out who YOU are and where YOU need to be is a huge factor and goal in your overall longevity and quality in life.
If you haven't yet, hit the subscribe button and join the journey with us. You will be the healthiest & happiest you, you've ever been. #ikigai #anime #longevity #health #wellness
Hey! I am back again to go in depth into my Longevity 9, the keys to living a healthy, long, and quality life. Today we are starting with a deep dive into #1: Movement.
How important is it to actually move, to exert yourself even for just 5 minutes every day? umm.... very important! Not only will you gain strength and build mitochondria for your immune system, but you can actually help prevent diseases like CANCER. At a bare minimum, moving 5 minutes per day will decrease cancer risk by 30%. That's huge! There are no excuses as to why you can't move your body for 5 minutes.
Okay okay, I don't want to give up all the juicy info in the description, so please sit back, relax, and watch. It'll blow your mind. Again, please feel free to leave comments and questions! Thank you and enjoy
Today we are encompassing everything we have learned so far and figuring out how it can compliment our every day lives. How tribes and purpose along with what food you eat and exercise can create a long, fullfilling life for anyone. Here is my longevity 9, save it, screenshot it, whatever you need to do to make sure you start adding these into your lives.
Remember, if you aren't already, to follow the journey on youtube, instagram, tik tok, facebook, and linkedIn. Comment, ask me anything, I would love to start a conversation with you or go over topics you are interested in.
Thank you for being here, stay healthy!
This week we're taking the gym brief outdoors (but of course you can do this in your living room, kitchen, garden, wherever you need). Because there is no excuse as to why you shouldn't work out when you are able. So, get ready to follow along and add these moves to your daily lives. Everything we are showing you today can be done at a beginner workout level or you can challenge yourself and make these moves harder. Modify as needed! For more health, wellness, and longevity, follow the journey on Instagram, Facebook, TikTok, and LinkedIn. Let's connect, ask some questions, and become the healthiest you you've ever known.
Holy Stem Cells! My journey so far and how much they have helped me regenerate my youth. Just watch and listen, you will be amazed, I promise.
Check out AviceRNA: Certified Stem Cell Research Center at www.avicerna.com for more information and studies conducted
Subscribe, share and comment any questions or experiences you have with Stem Cells! I would love to hear what you have to say and address anything you are curious about. Happy Thursday!
Follow the journey on YouTube, Instagram, Tik Tok, Facebook and LinkedIn!
All about the triceps this week!! Add these two dynamic moves to your set, and I promise you the tight results you are looking for! Quick, to the point, enjoy. Let's get healthy!
Go watch these moves on YouTube and join our growing channel! @TheVisserPodcast
https://youtu.be/8O4BWnCYR3E
Today's subject: the evolution of YOU
We are keeping it simple, but digging deep into how to effectively kick bad habits in any aspect of your life and evolve into a healthier and happier you.
So, sit back, listen, and get ready to dig deep.
Welcome to Episode 28! If you have been following along with me thus far, thank you for continuing to come back and explore the world of health, wellness, and longevity. If you are new to this channel, I am so excited to have you here with us!
Today, we will be talking about the what, why, and how of choosing the right diet for you. It can be challenging to sort through the cherry picked research of todays trendy diets, so I am here to lay down some facts. To further help you understand the importance of certain substances in your diet, check out some of these research links and studies that I speak about on the pod today.
https://www.mdpi.com/2072-6643/14/23/5037
https://www.mdpi.com/2072-6643/12/10/3209
https://pubmed.ncbi.nlm.nih.gov/25552267/
https://www.webmd.com/hypertension-high-blood-pressure/omega-3-fish-oil-supplements-for-high-blood-pressure
https://www.sciencedirect.com/science/article/abs/pii/S0271531720305881
So let's continue on this journey together, and I promise, you will be the healthiest you you have ever been. Now go share this with your friends!! :)
Welcome! So, today we are talking anaerobic output Zone 5 — 2x to 3x per week to help prevent and rid of visceral fat. All leading towards our goal of longevity!
Sprinting in Zone 5 refers to a percentage of your max heart rate (90–100% of max heart rate). Combined with 4 times a week Zone 2 training we are optimizing your VO2 max and optimizing longevity!
I will be demonstrating stretches, warm up, and sprinting techniques...so head on over to YouTube to follow along.
Benefits of Sprinting:
1. increased metabolism and elimination of visceral fat (the most dangerous fat around the organs)
2. Increase EPOC (aka excess post-exercise oxygen consumption) the amount of oxygen the body needs to return to it original state, the keeps burning calories long after the session
3. Release of adrenalin and HGH stimulates fat burning, more effective than endurance exercise
4. Builds muscle activation of multiple muscle groups
5. Boosts testosterone production helps with muscle growth
6. Triggers muscle hyperthropy helps with overall muscle mass and strength
7. Promotes muscle recovery increasing blood flow and O2 delivery to the muscles
8. Improves cardiovascular health - increases heart rate - challenge the heart - increase blood flow bring nutrients and moves out lactic acid
9. Lowers blood pressure and conditions the vascular system
10. Reduce stress and improve mood by releasing endorphins and dopamine in the brain - reduces cortisol levels (stress hormone) - improves sleep quality by influencing your circadian rhythm.
11. Improves bone density due to its high impact stress on the bones - increases minerals in the bones
12. Endurance improved - improves energy production and decrease fatigue - increase muscle endurance
13. Mental toughness and lung capacity - push through fatigue in your distance work
14. Improves speed and agility - high stride frequency - improves reaction time - increase neuromuscular coordination
15. The most effective way to decrease dangerous visceral fat longevity you want to target: strength, stability, aerobic capacity, and anaerobic output.
Welcome to the 3rd part of our discussion on Stem Cells. This wont be the end of our discussion, but we will break away from Stem Cells somewhat in our next coming episodes.
For now, lets discuss and conclude our findings in this area so far, and what to expect in the future.
For a look at how stem cells are sometimes given to a patient, I have clipped my own experience at the end of this episode on YouTube @TheVisserPodcast
Welcome to Part 2 of our 3 part series on Stem Cells! Today we will be talking about the power of exosomes, how we extract them, what they do, and how they can benefit you and the future of medicine. From repairing heart tissue to rejuvenating hair growth, exosomes are leading the way in health longevity.
Welcome to the beginning of a very mind-bending 3 part series on regenerative stem cell therapy. Together, we will go through the myths, truths, past, present, and future of all things stem cell reserch! So buckle up, and get ready to learn some pretty amazing stuff about our very own regenerative cells.
Stay tuned at the end of the video for a special one-on-one with Professor Dr. İbrahim Halil Yıldırım
How we target beta cells to produce insulin: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6546342/
Stems Cells and Parkinsons: https://www.dvcstem.com/post/stem-cell-therapy-for-parkinsons
Visceral Fat, HUGE silent assassin in all of us. Listen up everyone, this episode will go in depth on what visceral fat is, how to catch it, and how to reverse/prevent it from forming. With this type of fat, everything is NOT as it appears. We aren't addressing the fat that can be seen with the naked eye, we are talking about the fat around your organs, arteries, and brain. This type of fat can be the cause of many "thin looking" people keeling over all of a sudden because measurements, BMI, and other normal tests will not find or account for the visceral fat within. I highly recommend listening to the entire video and seeing all of the test results/studies conducted, but if you just want the quick tea...skip ahead to 18:00 for top 5 tips on reversing/keeping visceral fat low and 22:39 for the low down on your exercise routine.
Summertime means Abs out! So let's bust some myths and get to the core of how to shred yours the right way! Don't spend time on trying to lift your legs with your flexors, get to the root of your 6 pack by implementing the pelvic tilt and shedding the fat covering those babies up!
Today's episode is short and straight to the point. Enjoy!
We are back with another juicy episode on how to KEEP your ideal weight for the long term. We have all heard of the fad diets going around on the internet and keep trying the new thing our favorite celebrities support, but not all diets are created equal. Why does one diet work for you but not for your friend? This is because your diet needs to be personalized. If we gathered a group of us and all took blood and hormone panels, no results would be exactly same. This is why you need to treat your diet just like your skin and hair products, find the best one for YOU!
Amazing studies we talk about in the podcast:
https://academic.oup.com/ajcn/article/81/6/1298/4648756
https://pubmed.ncbi.nlm.nih.gov/14710168/
https://pubmed.ncbi.nlm.nih.gov/8400596/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4564867/
https://academic.oup.com/jn/article/135/8/1903/4663944
https://academic.oup.com/aje/article/187/7/1411/4953391
https://academic.oup.com/ajcn/article/83/1/89/4649634
https://academic.oup.com/ajcn/article/83/2/211/4649849
Welcome to a much-needed light-hearted episode on the tips and tricks of LEG DAY!
Ughhh, leg day. I know. But we are not here to discuss your average leg day routine, I will be sharing the most basic concepts that you must adhere to in order to get the most out of any leg day.
Before we dive into only legs, here's a great example of what your gym routine should look like:
- 3-4 days of workout (you can always add more, but you NEED at least one rest day)
- Exercise Day: 5-6 exercises, 10-15 repetitions, 4 sets
- You can add on exercises, repetitions, and sets, but keep reps between 8-30 per set (30 being a superset)
- 30 Minute zone 2 cardio on a separate day or at the END of resistance training only
- 1 day of JUST LEGS (they make up some of the largest muscles in the human body)
- 1 Plyometric Day
- 1 Rest Day
Let's dig into my perfect leg day
- Warm Up! 4-5 minutes of walking on a treadmill, burpees, anything you like to get the body warm BEFORE you stretch. If you stretch before warming up, you run the risk of tearing or pulling ligaments, muscles, or tendons.
- Leg Curls - I like the sitting leg curl machine (in comparison to laying down or standing)
- Sit down and align your seat so that the bend in your knee is level in comparison to the machine, pull your upper body forward towards the padding (with a straight back for better extension of the hamstring), curl your reps, and complete 3-4 sets
- Bulgarian Squats - You can set these up with free weights and a bench or with a machine. In the video I am using a machine, this helps with balance, so if you can take this exercise to free weights, you are adding a balance challenge. These squats are done with one leg forward and the other on the bench or solid machine bar behind you (like a split squat or lunge). Make sure your standing knee is on top of your ankle or a little behind to start. Keep your upper body up straight and go for your reps with 3- 4 sets.
- Hack Squats - I recommend NOT going wide with these squats. Set up your feet, knees almost touching and toes slightly facing out. When you squat, go well below what you think a squat should look like. We want to go deep. Again, hit your reps and sets.
- Leg Extension - The good ol' leg killer. For this average machine exercise, I want you to try something new, set the seat all the way back (if you can take off the back, do it). We want a straight back, leaning all the way back. Keep your butt glued to the seat, but extend so far that you almost feel like you are laying back straight. This will set you up for major extension and the most bang for your buck thigh workout.
- Lunges! - Finish off your killer leg day with weighted lunges. Try to take each rep as a step count, make it to 10 meters. Then drop the weights and lunge for 20 meters more! I mean you almost want to drop from these at the end. Push it hard.
Some Plyometrics you can try on alternative leg day!
- Box jumps from a low seated position
- Start by sitting on a low stool (lower than a normal seat height), then explode and jump onto a high block. Play with the heights as you get more comfortable with the movement
- Single Leg Maneuvers
- Hop forward on a single leg, then transition from side to side explosions, and finish with a box jump. You can play around here and try different courses, exercises, look up garage workouts on youtube!
For those worried for or already experiencing knee/hip issues
- Try doing reverse sled or other exercise moves in reverse
- Everything we do is forward, we jump and run and walk forward, which can put a lot of stress onto our joints in one direction.
While we're on our fitness journey, we might hit some bumps in the road with weight gain, muscle loss, skin ailments, tiredness, etc and you may be asking yourself why? If you have your foundation in check, it might be time to get a hormonal blood panel and see what your hormone levels look like.
Hormones could be an obstacle in the road for you on your fitness journey, so it’s important to get to know yours!
The Thyroid — What does it do?
- Regulates your internal temperature
- Metabolism/how we digest food
- Bowel function
- and more, but those three are what we will focus on today
T3 - active thyroid
T4 - Inactive (much more of this being released than T3)
Welcome to episode 18. This one hits close to home for me and I think we need to have more conversations on this subject. Is cognitive decline preventable? What's the interplay between your lifestyle and Alzheimer's? Who is at the greatest risk for dementia? These diseases plaque our world now more than ever, so how can we help ourselves? Join me in this conversation today and leave questions, comments, shared personal experiences on my YouTube page @TheVisserPodcast. We want to know your story.
Key notes:
15% of the world’s population die of Alzheimers
2 out of 3 are women - Women are protected as long as they have estrogen
Before you hit menopause, look into hormone replacement therapy
How do we screen for this? How young can you see this?
So many things in our lives can cause cognitive decline in the long run
Screening methods - brain imaging, genetic testing, cognitive testing
What do you need to get in control…baseline for the optimal fight against cognitive decline
- Body fat, make sure it's
- Biomarkers in cholesterol and lipids
- Inflammatory markers (what it does to your arteries, it does to your brain) TNF alpha gene
- Fasting blood glucose, what happens to the glucose your body?
- Family history, very inportant genetic markers can be found early
- APO E
- Plaque in the brain
AI could be the key to mapping this out for us! With AI we can create personalized, detailed health plans for individuals to follow
Apo E
2 - harmless, 3 - mid level risk, 4 - high risk/bad
www.alzu.org - Dr. Richard and prevention
If you are on the spectrum or have any cognitive impairment to begin with, you are at a greater risk to develop Alzheimer’s earlier in your life.
Brain diabetes type 3 - Because of the interplay with sugar
Fructose will come from sugar, high fructose corn syrup (check your labels!) all highly process foods that will start to shut down the important parts of your brain
Fructose can lead to insulin resistance, metabolic disfunction and oxidative stress in the brain.
Lowers ATP levels but increases hunger. It makes you want to fill up more and more. With all of this glucose entering the body, while the brain produces fructose, the body starts to shut stuff down to conserve the fat to counteract. Your body will even shut down your memory because it is not needed for fight or flight survival.
It’s addictive
Don’t insult your body. Eat from the earth more often. Get enough sleep. Be involved with mentally stimulating activities. Work on cardiovascular and muscle health.
Our brain is connected directly to what we eat, how we move, and where we spend our time and energy.
Thank you for joinging me today! We are going to deep dive into the 4 big killers, starting first with Cardiovascular disease. The do's and don'ts of prevention and catching the signs early.
4 big killers
- Cardiovascular disease and cerebral vascular disease
- Cancer
- Neurodegenerative disease - Alzheimer’s, dementia, Parkinson’s etc
- Metabolic disease
Cardiovascular disease -
Leading cause of death globally (17.9 millions people die from this every year)
My father passed when I was 8, he was 42, and so I know it’s in my family. So what do you do?
Takes 20 - 30 years for it to build up in arteries.
Cardiovascular disease - top 2 heart attack and stroke, but there are many more
Top risk factors -
physical inactivity
Bad diet
Tabacco and alcohol use
Most show up as overweight and obesity - -high blood pressure - high blood glucose - high blood lipids - diabetes
They all have interplay, they are not separate
Men usually get cardiovascular problems midlife, women on the other hand are less at risk mid life because they are premenopausal and still have estrogen, which protect that
Right now - men have 2 to 5 times more complications than women
After menopause, women will level out the playing field with cardiovascular disease
Untreated celiac disease can have an effect (treatment is gluten free diet)
If you are sleeping less than 7 hours a night, that is a risk factor that increases 10-30%
How do you screen for this?
I like to look at the ratio between HDL and Triglycerides - this gives us a better view of your situation
You want triglycerides to be less than 100
Insulin hormones stores fat, so if your insulin is high, your fat goes to visceral fat, it gores to organ fat, and and subcutaneous fat (some you can see on the body and some you can’t)
Fatty liver, big problem!
Usually found in people that drink a lot of alcohol.
Finding that younger people are developing this, but non alcohol related. Spiking insulin
If the liver is fatty, not working so well, the pancreas will create more insulin, which turns into prostate problems, cancer, dementia, and much more
What causes fatty liver? Sugar and carbs, ultra processed foods
Homa IR - insulin sensitivity
APO B - (APO B is a protein that develops around the bad LDL
This will read how the LDL is doing in the body,
apoB - Higher apoB shortens lifespan, increases risks of heart disease and stroke, and in multivariable analyses that account for LDL cholesterol, increases risk of diabetes
Lp(a) - take this test once, it will test for levels of bad LDL in the body. If it is low, it will always be low (genetics). If it is high, you and your family need to take preventative measures and drop that LDL count.
Pre-diabetics - insulin resistant - pre diabetic, a lot of people in this range. You are at high risk!
App B is just the tip of the iceberg, we need to continually dive deeper and test more than traditional physicians would because we now know it takes 20-30 years before we see symptoms of the bigger problems.
The silver lining… 90% of all that we talked about today is preventable.
Body fat composition, diet, keep the sugars, carbs, and processed foods down
Full Study Link
Welcome to the final episode of our 3-part series on lifespan where we cultivate all we have learned from our foundation episodes and apply them to our daily lives. Today, we talk about stress and sleep having affect on our lifespan and how we can use tactics to hack our own system into supporting itself more efficiently.
I have been loving my journey lately, and my only hope is that I can help you on yours. Please leave comments and questions, join our journey on YouTube, Instagram, & LinkedIn. So much more to come.
Welcome to Episode 15, part 2 in this 3-part series where we break down the creation of your own super health. You don't need a magic pill, you just need to create habits out of these key ingredients:
- Strength
- Vo2 Max
- 7-8 hr feeding times
- High protein intake
- Microbiome Diversity
- Stress Mitigation
- Sleep Vitamin intake
- Glucose level control My go-to to make sure my Vitamin intake is at its peak, AG1 Athletic Greens powder Seeds supplements is great for pro and prebiotics Levels can easily take care of your 24/7 glucose monitor needs, easily pairs with your cell phone app for continuous results in real time For our longest available life spans, we need to incorporate these practices into our daily routines. It's time to commit to your own health and wellbeing from the inside out, so that you can live longer, healthier, and happier. Check out The Aruba Project for an in depth look at my hands on experience with the obesity epidemic in my home land. How we changed the obesogenic surroundings and honestly work towards One Happy Island.
Hello and welcome to Episode 14 of The Visser Podcast. This week we will start on a 3-part, step by step guide to creating your optimal health lifestyle. I will be sharing my transofrmative experience over the last 4 months and give you the guide to building the best you! If you are new to the podcast, I highly reccommend going back and reviewing our first 13 episodes, the foundations of health and the science to back it up.
Remember to follow The Visser Podcast on YouTube, Pinterest, Instagram, and LinkedIn! @Dr.Visser
Below are some key notes and links to further your knowledge
Zone 2 Cardio: Building your endurance engine and using your stored fat as fuel to do so
https://pubmed.ncbi.nlm.nih.gov/25926513/
https://academic.oup.com/biomedgerontology
https://www.ncbi.nlm.nih.gov/pmc/
https://www.tandfonline.com/topic/allsubjects/bs
Welcome to our final foundation episode! We are headed into the Blue Zone this week.
Blue zones are areas in the world where people tend to live over 100, very healthy, happy lives. Places such as Greece, Okinawa, and Loma Linda, to name a few. These areas do not achieve this by having the best doctors or hospitals, they simply live their lives differently.
Keys of a blue zone - sense of social and community
They don’t go to a gym for “artificial training”, they walk uphill, they carry groceries to their home from the market. Maybe they grow their own foods (garden) and trade within the community. Nothing is super processed, your purpose helps those around you, and you are filled with love, laughter, stories, and excitement from the community.
Blue zones will differ area to area, but the biggest commonality is social.
The west is more separated as families. In Spanish and Carribean cultures, some Middle East areas, India, the families live together for generations. They take care of each other, teach one another, and fill the eldery with purpose.
There is more space in the west, everyone has their own house, so it is not necessarily easy to make this happen, but I encourage you to try and connect with the different generations of your family every day. Not just on holiday.
There are 6 key ingredients that create a Blue Zone lifestyle:
-
- Strong social networks: People in blue zones tend to have strong social networks, which provide emotional and practical support throughout their lives. 2. Sense of purpose: Many people in blue zones have a sense of purpose or "ikigai," which provides motivation and meaning in their lives. 3. Active participation in community: People in blue zones tend to be actively involved in their communities, participating in religious or spiritual practices, social activities, and volunteer work. 4. Family and intergenerational connections: Family and intergenerational connections are considered important in blue zones, many people live close to their children and grandchildren, and often share a home. 5. Shared values and traditions: People in blue zones tend to share similar values and traditions, which can provide a sense of community and belonging. 6. Gratitude USC neuroscientist Glenn Fox is the first one to present a completed study on how gratitude manifests in the brain. In terms of the health benefits brought by gratitude, he states that it relies on the amount of attention and practice you put into feeling and expressing gratitude (Linberg, 2017)
But what are these benefits of gratitude and how do we get them? First, let us take a look at the scientifically proven benefits gratitude can bring to the different aspects of our well-being.
- Physical Health Benefits
- Mental, Psychological, and Spiritual Health Benefits
- Emotional Benefits
- Social Benefits
- Professional Skills/Workplace Benefits
Genetics is 20% and environment is 80%, how can you lead a more Blue Zone lifestyle in a western world?
3 parts to full life
- Happiness
- Meaning/purpose (making a difference in peoples lives)
- Physiologically rich life, variety, challenge yourself, explore, the some risk, its in our dan, feed it!
Optimism biased - we are programmed for this - When something goes well, you’ll do more stuff. Positivity breeds positivity
Now, the opposite can happen, some things just don’t go right. But don’t let that stop you! Danger zone! You start looking at the negative stronger than the positive, skewing our outlook and pushing towards a life of “no”. Pessimism can always come in when there are other stresses in your life. This will not help you move forward in any time in your life. Go back to the stress episode haha
We have to watch our brain and notice how we think. Notice what your brain is saying to you, but also know that it does not have to control you.
Learning how to play with your brain, make things exciting for yourself, will be key throughout your whole life. Our brains get bored, so create a life your brain is excited to live.
Thank you for joining us today, we will be prepping some more episodes and want to know what you think we should speak about next? Is there anything from a past episode that you would like to go deeper on? Are there new questions that you have and want to discuss? Let me know on social media or in the comments on YouTube.
Welcome to The Visser Podcast! Today we will be discussing the importance of sleep and how to help you achieve the best quantity and quality of sleep on a regular basis. It all starts with how you live every day, what you are eating, level of activity, how much sunlight you're exposed to, your bedtime routine and so much more. We will go into a lot of detail in this episode so I have provided some key points from our discussion below!
- How does sleep work?
- We have 90 minute sleep cycles that are broken down into stages
- REM (rapid eye movement)
- This is where you start to hilluscinate/have visions, you are very creative in this state and sometimes come out of it with solutions, we end our sleep cycles in REM
- Non-Rem 1
- This is the first stage we hit, usually accompied by muslce twitches which is where we can get those false falling dreams and can be easily woken
- Non-Rem 2
- Peak information wants to wake up, all of a sudden your body is relaxed and your brain wants to get to work on the stresses within your life
- A Great way to calm this down is to have a brain dump in the middle of your day. Write down/go through what you need to accomplish, accept what cannot be changed or taken action in that moment, and account for the good things in your life
- Peak information wants to wake up, all of a sudden your body is relaxed and your brain wants to get to work on the stresses within your life
- Non-Rem 3 & 4
- Growth hormones are released & healing takes place
- This is also where sleep walking, bed-wetting, and other subconcious sleep habbits/ailments happen
- REM
- This happens for about 10 minutes the first time and tends to be longer every time we go through a cycle within a night of sleep
- When waking out of this stage, some people experience sleep paralysis where your brain is alert, but your body is still shut off from sleep.
- From here, you will restart the cycle over and over until you wake up
- Because we are in a constant cycle that can be measured in Hertz, you can measure your sleep cycle and connect apps/rings/watches to set alarms that wake you up at the most optimal times
- REM (rapid eye movement)
- The sleep cycle is directly linked to our circadian rhythm (how our body tells day time from night time and what we should be doing those times)
- Here are some tips and tricks to try and create a better/consistant circadian rhythm
- Try sleeping and waking at the same times every day
- When you wake up, within 30 - 60 minutes, get direct sunlight from outdoors
- If it is a clear day, 5-10 minutes
- If it is a gloomy/dark day, 10-20 minutes of outdoor time in the morning
- This will let your body know that it is morning, it is time to stop feeling sleepy
- Wait to have caffeine 90 - 120 minutes after you wake up
- Don't make it a part of the rythm so that you "need" it
- Stop caffiene intake (if you are sensitive) about 4 hours before bed time
- Same with alcohol
- Workouts are best done right away, 3 hours after you wake, or 11 hours after you wake, but never right before bed
- At sunset, turn your indoor lights low, turn on blue light filters on your devices
- Dim lights that are beneath eye level will mimick the sunset and tell your body to start winding down
- Dont eat too close to bed, the heavier the meal the more your body is still working (sending blood and building heat within the area)
- Your body drops two degrees in temperature when it's time to sleep, so it needs to be as relaxed as possible
- Take a hot bath or sauna to set the relaxing tone
- No technology in the bedroom (if you can help it)
- At least turn off screens, you can also turn off internet and bluetooth to decrease waves around you
- Power naps in the middle of the day are great!
- 90 minutes of napping or meditation practice to reset mid day
- Last but not least, suppliments
- I suggest trying out Magnesium threonate, theanine, apigenin and maybe some glycerine and gaba
- Watch out with melatonin
- This is naturally occuring in our body and can mess with your hormones if you are not careful
- Please talk to a physician about this before starting to use
- We have 90 minute sleep cycles that are broken down into stages
Helpful Links
Matt Walker - Why We Sleep
Happy April and welcome to The Visser Podcast!
Stress, it's everywhere and it happens to every single one of us. This week we'll be speaking about the types of stress, effects of stress, how it's triggered in the body, how to mitigate it and how to naturally grow our daily stress threshold. Always seek professional coaching from a psycologist or psychiatrist to help break down whats happening and get you through long term stresses so that you don't hurt your physical body and end up with chronic ailments. Below, I have gathered some notes from the episode and links to help you further your research.
Thank you for joing us on the journey!
Episode Notes:
The brain does NOT discriminate against where the stress is coming from, physical or mental, it is all the same and will have the same effects on your body.
What happens when your body is in stress? Your sympathetic nervous system activates and releases adrenaline overflow to heart and legs (fight or flight)
The Types of stress
- Short term stress
- Daily/weekly stresses
- Mental Example: You have to give a speech and you start to freak out a bit
- Physical Example: You have a cut or infection that is healing on your body
- Short term stresses can be great to activate alertness and the immune system
- Tool 1 : Psychological Sigh (mental stress)
- Two short inhales, one long exhale; repeat until you have calmed a bit
- This will make the space around your heart smaller, your body will tell your brain to stop pumping so much blood to that area, decreasing your heart rate and any jittery movement. At this point you have cleared the tunnel vision of stress and can use the adrenaline to perform (you are ready to give the speech)
- You may think, what about deep breaths in? No. This is will expand the room around the heart and create more space for blood to pump even harder.
- Tool 2 : Rapid Movement of Diaphram (physical stress)
- Breathe in and out very quickly
- Doing this for a short period of time will activate production of T cells to fight off invaders in the body which can help you feel an infection/illness coming on.
- Always have someone with you while you are practicing rapid breath, if you are inexperienced you could cause yourself to faint!
- Medium Stress
- Weekly/Monthly stresses
- Stress over work, something happening in the family/friends group, finances, healing from a broken bone, etc...
- You must take your brain to the gym!
- We will continuously have medium stresses in our lives, so one of the best things to do is train the threshold in order to minimize physical and mental ailments from month-to-month stress
- Best way to start training stress is turning the shower on super cold for the last minute of your shower
- You will be uncomfortable, you will trigger your brain into thinking your body is under stress and in-turn your body will be able to deal with more, little by little, without allowing the body to turn it into an unheatlhy reaction
- On the back end, this will also help with natural immunity and fighting off infection
- Go watch Episode 8 or my Quick Tips on cold immursion
- Tool 3 : HIIT Training
- High bursts of energy will also cause a simulated stress reaction in the body
- Look back at our exercise or die episodes for more information
- Tool 4: Cold Immersion
-
- You've started with the cold shower bit and now you are ready to go full blast into cold immursion therapy
- 11 minutes a week broken up into 3 sessions
- Again, go back and watch my quick tips on cold therapy for more!
-
- Long Term Stress
- Bad bad bad!
- This can be from continuous house-hold stress, childhood/adulthood trauma, major medical injuries, war, and much more
- These stresses can lead to PTSD, chronic illness, ulsurs, brain shrinkage, cancers, and even suicide.
- One of the biggest signs of long term stress is troubled sleep, so please if you really have a hard time sleeping or feeling rested, go to a mental coach and figure this out.
- More tools that may help from home
- Nutrition, exercise, and gut health
- Gut Brain Connection!
- 45 minutes of pure sunlight daily
- Get on your vitamin intake
- Social connection, feeling needed in a social circle of some sort
- Natural supliments: Ashwaganda and Thyanine
- Yes, Melatonin can work for some, but our body already produces this naturally and I would like to work on producing more naturally through exercise and body work before turning to this suppliment
- Nutrition, exercise, and gut health
- Check out How Emotions Are Made (book)
Remember to follow the journey on Youtube @theVisserPodcast and social meida @Dr.Visser
Links!
Pub Med - Cold Shock Proteins
How Emotions are Made - Lisa Feldman Barrett
Hello! Welcome to episode 9 of The Visser Podcast. Today, we’ll be scratching the surface on the topic of mental health, deep depression, and how exercise, gut health, neuroplasticity, and even psychedelics may be keys in helping us stay healthy both physically and mentally.
I would like to reiterate that this is not my field of speciality, and we are here to discuss, share experience with mental health. Some of what we discuss may seem average, but always seek professional mental coaching if any of what we discuss today feels familiar in an extreme way and you would like to work on detaching from them.
Here are some key notes from Episode 9:
What if we could help mental health with exercise?
Steps to help avoid bouts of depression:
- Learn to mitigate stress
- Cold Immersion from Episode 8!!
-
Stress systems are directly linked to your immune system and excessive swelling throughout the body and brain
-
Exercise itself is proven to lift dopamine and epinephrin levels
-
Your feeling of purpose
-
Gut Brain Connection
- Another key to the brain is through the gut
- Keep your gut biome healthy
- fiber intake is high
-
Fermented foods for bio-diversity
-
Avoid Anti-Acids, Antibiotics etc…
-
Take when absolutely needed, then get off and reintroduce gut bacteria through fermented foods and fiber
-
Supplements can be taken
- You can go through a psychiatrist for prescription medicine
- A great supplement that naturally boosts your mood is Creatine
- 3-5 grams per day
The Future of Depression Reversal
- Neuroplasticity, we want as much as possible
- NDMA receptors to achieve this
- Psychedelics in small doses
-
Effective in rewiring the neurocircuitry to then rewire the attachment to the event, allowing the person to view things from a different perspective (from outside the stress of it all)
-
The Keto diet could have mood uplifting side effects :)
- This is something you can try out at your own comfort level, maybe the keto diet will boost your mood too!
Helpful links!
The Nature Paper 2020
Sustained Prefrontal Liston 2019 (Can you help find this link)
McKenna ayahuasca
https://jamanetwork.com/journals/jamapsychiatry
Dr. Mathew Johnson on Mushrooms
Places to search:
EPA on Depression
Examine.com
PubMed.com
EAP Med Analysis
Remember to follow along on Youtube @TheVisserPodcast and on Instagram @Dr.Visser
Alright, now that we've covered the basics...it's time to add on to your routine and boost your longevity. Welcome to episode 8 of The Visser Podcast! If this is your first time here, I highly reccommend visiting our last 7 episodes where we take a deep dive into ground zero of understanding and optomizing your body's health, wellbeing, and longevity through nutrition and exercise.
Today, we will move forward and speak about how bursts of tempurature change, pressure, and oxygination of the body can boost immunity, level up your T cell count, heighten your metabolism, and so much more.
Here are a few key moments from today's episode:
- 20% of your DNA is genetic, 80% of your DNA can be shifted/helped by YOU!
- Find the diet that's right for you, one that you can maintain and be happy with
- Fast everyday to cleanse the body, we eat too often
- fast 16 hrs, eat 8hrs
- twice a year, fast for 4 days straight and drink a bunch of water
- this will get rid of old protiens and really reset your internal body
- In the Western world, developed countries, we have an ease of accessibility (for the most part) and from this our survival mode does not get turned on as often as it used to
- Survival mode causes stress on the body and forces it to go into production of many things that help heal the body
- To trigger this burst a couple times a week, in a beneficial way, we can try out cold therapy, heat therapy, and even hyperbaric chambers
- Hyperbaric chambers are pressuraized pods that push oxygen into the system, it takes about 60 dives a year to really make an impact on your longevity and anti-aging, but for most this is costly and isn't a viable option for the every-day person
- Cold Therapy : Cold water immersion 3 times a week about 3-4 minutes per session
- Start where you can start, don't send your body into hypothermia and cause more harm than good, and always seek help from trainer/coach
- Shocks your body into a state that will highten metabolism and induce a bit of stress
- Working on control (mind/over matter) during small sessions like this will actually translate into your day-to-day life. You WILL be able to handle stress better
- After 20 seconds, if you stay still within the water, there is a small heat bubble that will form around your body, so stay calm and count to 20 to focus on something else while your body adjusts
- Wait at least 4 hours after you eat or exercise (strength or hypertrophy)
- You can perform cold therapy right away after HIITs or sprints because it will actually help the healing process
- Heat Therapy : Sauna sessions 3 sessions, 20 minutes each
- Your goal is to be able to reach 80c - 100c/175F - 200F
- But work your way up to that heat level!
- Greatly lowers risk for cardiovascular problems
- Promotes blood flow throughout the body
- Your goal is to be able to reach 80c - 100c/175F - 200F
- Always talk to your physician before attempting to add these regimines to your routine, make sure your health is up and your body is prepared
Links for further research:
Hyperbaric and Anit-aging
Wim Hof - Cold Therapy
Susanna Soberg - Cold Therapy Science
Welcome to Part 2 of Episode 7!
Last week, we got into the basics of strength and power training. Today, we will continue to talk about Hypertrophy training, breath work, endurance, why zone 2 training helps your longevity and how to build upon a well-balanced workout regimen. If you haven't listened to part 1 yet, go back and listen now! It's filled with great information that we will not cover in depth today.
Some key points from today's epsiode:
- Breath Work is just as important as the workout itself
- During a workout, breathe in before the exercise and breathe out during the push or the hardest part of the exercise
- (example with squats: breathe in on your way down, breathe out on your push back up)
- After every workout take 5 minutes to close your eyes and concentrate on your breath. Let your heart rate come down and help your body retain the workout that you just performed.
- You can practice different types of breath techniques, for example: box breathing = breathe in, hold, breathe out, hold (each for the same amount of time, over time the length of breath and hold will grow)
- During a workout, breathe in before the exercise and breathe out during the push or the hardest part of the exercise
- Zone 2 training = using 70%-75% of your max heart rate at a consistent pace for a long period of time
-
- 50 minutes, 3-4 times a week
- In zone 2 you must be able to feel your body working, but are still able to speak. If you cannot speak during your zone 2 work out, you've gone too far!
- This needs to be something you can keep up with at a steady pace (no climbing hills or sudden bursts of higher energy movement)
- Row, cycle, walk, run, dance, figure out what your zone 2 is!
-
- Zone 1 training will always help your zone 2 endurance
- Zone 1 = Strength and Power training (episode 1)
- Zone 2 helps your Mitochondria work better and will boost your overall health and wellbeing
-
In response to exercise, mitochondria increase ATP synthesis rates to address the cell's metabolic requests
-
Add in a HIIT workout once a week
- Big bursts of full out energy with longer breaks in between to get your heart rate back down
- If you are working on endurance with running, you can work on short sprints as your HIIT workout
- Always consult a trainer first or start in the gym where you can easily measure your time, distance, and levels of resistance (you really want to stay as consistent as possible)
- Strength and VO2 Max will be your bread and butter for health, wellbeing, and longevity
- Watch videos or read Dr. George Brook's research on fitness for a deeper dive
Follow Dr. Richard Visser on Instagram, Youtube, Facebook, LinkedIn, and Twitch
Helpfull links!
VO2 Max Explained- Here
HIIT exercise examples -
https://www.womenshealthmag.com/uk/fitness/workouts/a707801/hiit-workout-at-home/
https://www.menshealth.com/fitness/a25424850/best-hiit-exercises-workout/
Welcome to episode 7 (part 1) of The Visser Podcast!
Today we will go over the basics of a good exercise strategy to get you started or continuing on your journey for better health, wellness, and longevity. I separated this video into two parts (part 2 will be released next week) so that you can digest the information a bit easier. So, whether you are an intermediate trainer or you haven't gotten off the couch since the pandemic, follow along and learn the facts about how to get the most bang for your buck.
If you would like to follow along with closed captions and visuals, visit our youtube channel @TheVisserPodcast
Here are some hot topics and key information from this episode:
-
Different areas of focus during exercise:
-
Skill Level
- Speed
- Power
- Strength
- Hypertrophy
- Muscle Endurance
- Anaerobic Power Volume
- VO2 Max
- Long-Duration Endurance
Today we will go over focus areas 1 through 6
- There is skill in every movement, you CAN work out the WRONG way
- If you are unsure about your posture/technique during training, seek help from a coach/specialist
- Full range of joint motion is key!
- Reps = How many times are you doing this exercise?
- Sets = How many times are you doing that amount of reps?
- Strength & Power training
- Low intensity, high rest
- 3-5 reps at 75% - 80% of your full power
- 3-5 sets
- Break into splits
- Leg Day
- Chest/Biceps Day
- Back/Triceps/Shoulder Day
- Focus on load weight
- Hypertrophy training
- High intensity, low rest
- MINIMUM 10 working sets per week (15-20 suggested)
- 6 - 30 reps per set
- Go until (near) muscular failure
- Focus on volume/how many times can you do it
- Make sure you rest your body after big workout days
- You do not need to overload for results
- NO PHONE (instagram, twitter etc) distractions during the workout
- Be with your body mentally and physically
- Next week we will get into breathing techniques and endurance training for a well rounded routine
Thank you for joining me today, I hope you enjoyed the first part of our deep dive into exercise
Helpful links
https://www.webmd.com/fitness-exercise/difference-between-strength-hypertrophy
https://blog.nasm.org/sports-performance/back-to-the-basics-hypertrophy
1 rep max weight conversion chart - https://www.nasm.org/docs/pdf/cpt-1rm-conversion-chart.pdf?sfvrsn=562ff933_8
Epsidoe 6, here we go!
Today we will be talking about movement, benefits of exercise, and how to start reaching your max potential with VO2 max testing.
Here are some key elements from today's episode:
- No movement = death
- After age 75, your power and muscle mass decline rapidly
- As you age, you should be ramping up your movement rather than slowing it down
- Testing your VO2 max with a doctor will give you a great starting point on how efficient your body is currently (strong focus on cardiovascular health)
- Muscle power and retention = quality of life and longevity
- Resistance trainging is key! 50 minutes, 3-4 times a week.
- Cardio AFTER resistance, always
- Fit in some HIIT to your weekly workout routine
- If you are starting your fitness journey and have any preconditions or injuries, make sure you are cleared by your physician and speak with them about your plan
11 Benefits of Exercise for the Brain and Nervous System
-
Required for Neurological Development
-
Cognition, Mental Alertness and Neurogenesis
-
Neuroplasticity
-
Coordination and Spatial Orientati
-
Mood Regulation and Self Confidence
-
Improves Sleep and Brain Toxin Removal
-
Enhances Immune Function
-
Lowers and Improves Resilience Towards Stress, Tension and Anxiety
-
Improves Cerebrovascular Health and Respiratory Efficiency
-
Reduces the Risk of Acquiring Neurodegenerative Diseases
-
Enhances Metabolism
Here are a few links to further you on your journey! Thanks for stopping by and we'll see you next time
Exercise Neurological Benefits
Importance of Exercise for the Brain
Meeusen R, DeMeirlier K: Exercise and brain neurotransmission. Sports Med 1995, 20:160-188.
Liu JZ, Dai TH, Sahgal V, et al.: Nonlinear cortical modulation of muscle fatigue: a functional MRI study. Brain Res 2002, 957:320-329.
Groves PM, Rebec GV: Organization of the nervous system. In Introduction to Biological Psychology, edn 3. Dubuque: Wm. C. Brown Publishers; 1988:93.
I am very excited to share episode 5 with you. Today we take a deeper dive on health as it pertains to nutiriton and diet. See the links below to further your education on the topics we discuss today.
AG 1 - https://athleticgreens.com/campaign/d35ct-offer-immunity/en?gclid=CjwKCAiAl9efBhAkEiwA4Toriv7PmOFvFMXUvi6DgoFgVVPWzzlqTnUyeVPW9knjJsYBt9K6clz-xRoCB7wQAvD_BwE&gclsrc=aw.ds
Managable Stress and Brain Power - https://greatergood.berkeley.edu/article/item/the_surprising_benefits_of_stress#:~:text=Manageable%20stress%20increases%20alertness%20and,an%20adaptive%20point%20of%20view.
Pescetarian Diet - https://www.todaysdietitian.com/newarchives/040715p32.shtml#:~:text=Pesce%2C%20the%20Italian%20word%20for,and%20dairy%20vegetarians%20typically%20consume.
16:8 Fast - https://examine.com/diets/16-8-intermittent-fasting/
Welcome to Episode 04!
As usual, here are a few helpful links from my research to better guide you on your journey to better health, wellness, and longevity.
I have posted the transcript below, for more languages and visuals please visit our YouTube channel to watch the full episode!
Welcome to Episode 04!
As usual, here are a few helpful links from my research to better guide you on your journey to better health, wellness, and longevity.
https://redefiningstrength.com/ladies-protein-wont-make-you-bulky/
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2653308/
I have posted the transcript below, for more languages and visuals please visit our YouTube channel to watch the full episode!
Welcome to Episode 3 of The Visser Podcast
Below are a few key research links to further dive into the world of Microbiome and your overall health. I have also included an audio transcript to follow along in English, Spanish, and Turkish.
Enjoy
https://www.theinvisibleextinction.com/
https://www.stylist.co.uk/fitness-health/wellbeing/monks-meditation-better-gut-health-microbiome-balance/754518
https://metro.co.uk/2022/02/18/how-eating-fermented-food-like-sauerkraut-could-improve-your-sleep-16129653/
Episode 03: English (US)
Hi, I'm Dr. Richard Visser. I spent my whole life in the pursuit of health, wellbeing, and longevity. In this podcast, I will take you on a journey through the wilderness of scientific research and experiential knowledge. Together, we will clear a path towards optimal health, wellbeing, and longevity. I'm excited to share my methods, knowhow, and experience with you. So please join me on the Visser podcast. In today's podcast, which is our third, will be continuing our talks about the microbiome. And this is kind of post introduction, post the first encounter. And the first encounter is at birth through the vaginal canal, our birthing process. That's where we get bathed with our first set of microbiome. Super important. If you do a cesarean section or there isn't another way, then talk to your physician about fecal matter transplant or vaginal fluid transplant to the baby so that the baby does get that first inoculation that is so needed further. And we've discussed this in the last episode. You can review that if you need to. We've discussed a lot of things there that are important. But moving on, we're really looking at, okay, so what's next for the child, the baby until before they reach puberty. And it's key that they get exposed. They need environmental antigens, playing in the dirt, getting dirty, eating some dirt, you name it. We cannot be hyper cleanly with the kids. This is key. And I know we're in an age of post COVID or post heavy COVID continues in this age. We're used to just cleaning our hands, sanitizing over sanitizing over and over again, and this is killing the microbiome. So let's not have this happen to our kids. Let's not do this to our kids. Our kids need to be exposed at the earliest age to as much as possible so they can create their diverse microbiome, which will protect them, protect them against food allergies, protect them against changes in chemicals in their brain that basically signal, hey, I need to eat more. I need to eat more. Obesity, changes in the mood through the serotonin that's produced with the microbiome. We're looking at changes in the immune diseases, autoimmune diseases, protection against Lupus, Hashimoto, et cetera. Really, this is key. The research is just starting here, but the indicators show us that these are real things that we're dealing with. So it's important to really step up as parents at a younger age and really expose our children to the environment, have these environmental antigens be their lessons, their teachers, they're boosting their immune system. So we really need to do this. When we look at food and gut diversity and why it matters, well, it matters because when we look at the connection of a diverse gut and not a diverse gut, we see stuff like in a gut that's not diverse, we see obesity, diabetes, cardiovascular disease, arterial stiffness, irritable bowel syndrome, allergies, colitis, rheumatoid arthritis, Parkinson's, depression, autism. All these things can come from a non functioning or bad functioning microbiome. So we really, really have to tend to our garden, to our microbiome. And we're going to talk a little bit about how we do this. But first there are other chemicals that influence our microbiome, heavily influence our microbiome. One of them is antibiotics. The intake, especially the early age. I'm a prime example. I was a premie and in the incubator, started with antibiotics, had allergies, had respiratory problems, had asthma, had allergies against dust, animals, dander, you name it. I ended up rotting out my baby teeth because of the antibiotics. And this just went on and on and on to where I was a mess, I was a mess. At an early age, I really had to build myself up from scratch and I still have the remnants of that. So good start is key, the opposite of what I did. That's why this is so important. And obesity is one of these things. So when we look at emulsifiers preservatives in our food, artificial sweeteners and other additives no good for a microbiome. Not only that, but with artificial sweeteners we're seeing an example of sucralose, we're seeing a spike in our glycemic index. So yes, our body it's touted as. Yeah, it's not real sugar, but our body sees it as sugar triggers it and we got the same problems. So when I look at studies, one of the studies I love to look at is the Twin UK study, fiber microbiome study, that is the largest in twins. And the reason is because then you kind of, you know, you, you pull out the, the gene card because you're dealing with identical twins. So with 300 twins aged 30 to 80 followed for ten years. So ten years they've been, they're being studied. As they could see, most of them gained weight. The ones with high fiber intake had significantly less weight gain and visceral fat. So that's key. Each extra gram of fiber reduced the weight by 2 kg. So each extra gram of fiber in your diet consistently reduces your weight gain by 2 kg. That's significant weight changes and fiber correlated to microbial world diversity. So really the diversity was key with these twins. When we look at the twins, we also realize that the difference genetically so genetic differences with people accounts for 10% of the obese and lean. So it's not that huge. It is there, but it's not that huge. The microbiome is a much bigger identifier of the problem and kind of lets us know that we're in trouble when the diversity is low. So really this is where we have to look. When we look at these twins, we notice one other thing and that is we're always looking at glycemic index of foods and we need to, because it does have an effect, have a huge effect on our insulin, on our hormonal management and the hormonal management of what we eat and how we eat. Has a huge impact on how we gain weight, how we lose weight, how we're able to maintain weight. So the GI index is a great way to look at it. And the problem with the GI index is that it's been generalized. So it's been like, okay, all your starches soap, potato, rice, pasta wine, beer, et cetera, it's all going to give you a high spike, give you an insulin spike. But what we've seen is that we looked at a study with the twins again, and both of them had Prosecco to drink and they had a monitor, blood sugar monitor on. And it's funny, the more obese of the twins was the one that spiked really high. Like we're going pre-diabetic with the Prosecco and the leaner twin, no spike, didn't even do anything with their glycemic index. So indicating that the leaner twin had enough microbiome or a more diverse microbiome and could handle Prosecco in their bodies. And it didn't have the effect it had on the obese person. And we see this, we see people that can eat everything or almost everything, drink almost everything, and I'm not gain weight. And then some of us just look at bread and we're bloating. So this is another key that we've been missing in diet, where the simplest thoughts we had was energy and energy out. No, that's not just scratching the surface. It is a fact, but it's scratching the surface. There's so much more to play, and especially with the hormones. And now we're looking specifically at the GI interaction, the gut microbiome interaction, and it's huge. So what's the recommendation here? The recommendation here is that we all should be checked individually. And that means have your microbiome sequenced if you have that opportunity. If you don't have that opportunity, do a check, do a glycemic check, put a glucose monitor on and look at the foods that you like and the drinks that you like and see what it does, see which ones spike, see which ones don't. So you can really manage better what and how you eat. I might not spike with red wine. I like red wine, so that's perfect for me. I might spike with bread, probably spike with bread. And so I need to avoid bread. So this gives us a much better picture. We have to go at this individually, and the microbiome is super individualized. It's not only specific to geography that we come from, specific to how we ate when we were young and how we eat now, but also just individually complete different microbiome. So we have to look at this if we're going to solve any of these issues, whether it's obesity, whether it's chronic disease, whether it's autoimmune disease, whether it's mood, depression, anxiety, any of this stuff, we have to look at it individually. So that's the key. Looking at it individually, one of the other things, and talking about obesity, which is my specialty, one of the things that they looked at was getting two mice, and these mice were sterile. So no bacteria, no gut bacteria, nothing. So they could really see the effects. That's good and bad one, we can see the effects, but it doesn't mean it goes over to humans because we have so much more at play in a living human. But okay, it gives us a start. So what we're seeing here is that Crystala is an antifat bacteria which reduces weight gain after transplantation into the mice. Ackermancia does the same. So we saw these two mice. One is on the same diet, one got huge obese, the other one stayed nice and lean. So this gives us a clue where we need to be looking at these typical specific bacteria. Now, another thing that came up and another thing we spoke about in our last episode was fecal transplant. So they're also seeing that in mice with the fecal transplant, that the donor, the mice that actually the recipient mice starts being like the donor. So you get a lean mice that gives their stool to you, transplant the stool to the obese mice. The obese mice starts losing weight. So we're seeing that this is a trigger. So there's been for specific diseases, there's been pills developed, poop pills, stool from healthy individuals that people take in, and then it reduces recurrent bacterial infections. It's very effective of that we're looking at, does it affect the weight? The studies up to now has shown inconclusive, but there's potential there. So they keep looking, but we found that different diseases can be helped by this and it can be held better than the regulatory medical treatments or antibiotics. When we look at, I want to kind of have you see a picture of the large intestines. So just kind of a side view of the wall, of the large intestines. On the left side, up top, you're going to see the microbiome. Huge, colorful, full. I mean, we're talking trillions of these bacteria, virus, fungi, cells that are there that are helping us, that are creating the essentials that we need to survive the energy. And when they do create that, then it can pass the wall. And if we look at the wall, the green that's the thick, nice mucus wall that we have there to the internal cells of the large intestines to be absorbed. So when we look at this, we can see that this wall is key. We look at our next picture and we look at starving microbes. And this is the point I want to get to guess what starving microbes mean. They're not getting their fiber that they live off. They're not getting their fermented foods that they live off, et cetera. We're just doing a bad diet. It's a McDonald's diet or a fast food diet or just a bad diet. What we're seeing is that the microbiome needs to survive and start eating the wall. This is not good. When they start eating the wall, you know, it's not good. It's not good for our health. And it's because it's fiber deficient. So fiber deficiency only comes when we're consuming a lot of sugars, when we're consuming processed foods, and we get ourselves in trouble. So that's kind of where I want to go. The microbiome relies on complex carbohydrates to really feed itself and feed us. So it feeds itself, it stays healthy, which is beneficial to us because in return, it gives us what we need to survive and to thrive. So how does it do this? If we look at the complex carbohydrates, which are the fiber based foods, the fruits, vegetables, and I'll have some examples seeds, nuts, et cetera, they go to a microbial metabolite. They become microbial metabolites. They get processed by the microbe, and that eventually goes in our bloodstream, improves metabolism and our immune system. It has blood glucose control and satiety. So we really see that the functions of this are immense. And when we look at us eating simple sugars like cake and junk food and stuff, we see that the uptake is in the small intestines. It goes sucrose, starch, goes right into a circulation, spikes our glycemic index and causes havoc. So really, we need to watch this process. Really, we need to look at the importance of fiber. If we look at and we touched upon it, the geographical differences. I have a chart here that I got from this study that was done, and we're going to see that in the west, you'll see that, man, our diversity is small and poor. If we look at the other countries that aren't in the west, we see huge diversity. We see much healthier populations and a much healthier gut biome. And it's because they're eating from the land, they're eating non processed foods. And if you look at the industrial populations, you'll see that just degradation in the gut biome. And this is what we need to work on to stay healthy. Not to stay healthy. To stay healthy. It helps us in well being and longevity. So all three. It hits all three. So what do we what do we look at in time? In time, when we look 10,000 years ago? Huntergatherers our microbiome, huge, diverse, exactly how we want it. The agricultural era, which was 600 years ago, you see it already compacting, getting smaller industrial era, even smaller, processed, sanitized food. Oh, my God, it's tiny, causing more and more diseases, allergies, et cetera. You know it, you see it. So how do we optimize? How do we get this most important thing that we're dealing with? Is the gut microbiome up to par? Well, let's start with high fiber foods. We need to consume more high fiber foods, 40 grams plus a day. And we're looking here at seeds, beans, nuts. We're looking at fruits and vegetables raw. Look at it. We need to look at high fiber foods, and we need to be eating high fiber foods every single day. This feeds the microbiome. This keeps our microbiome healthy and keeps our bodies healthy. It is absolutely needed. Now, if we want to go to the next level, which is basically getting really pushing this diversity in our microbiome, we have to go to fermented foods. So again, the next level is fermented foods. We're talking keffer, we're talking yogurt. Yes, kefir is much better. Sauerkraut, kimchi Kombucha these are the things that we have to incorporate in our diet and find ways to incorporate it, because it's the only thing that really moves us forward in diversifying our microbiome. And a diversifying microbiome is where we get really healthy. This is what is really needed. So when we look at the fermented foods kefir, sauerkraut, cottage cheese, kimchi Kombucha gut shots, look at these. These are things we need. Fermented foods lead to decrease in inflammatory cytokines, really, the inflammation. Once these inflammatory cytokines go down, our state of health goes up. Less chances of chronic disease, less chances of issues with heart disease, et cetera. This is key for our health. So when we look at fermented foods and how they do different things to the colon, the large intestines, we look at the difference. When we see the fiber foods come in, we look at more microbes, better functioning, lower inflammation. If diversity is high, if diversity is high, it doesn't change diversity. When we look at the fermented food coming in, we're seeing actual higher diversity. And when I talk higher diversity, I mean, if 10% of fermented food brings in 10% more diversity, we actually see 90% more diversity come in. So it causes us to retain new microbiomes that weren't even introduced with the fermented foods. So the fermented foods basically helps us hold on, take care of a more diverse microbiome. So it increases it Ninefolds, and we're looking at a much lower inflammatory response, which is key. We've also seen a lot of advertisements on probiotics and prebiotics, probiotics and postbiotics. Well, just to really go quickly over what this means, prebiotic is basically fiber. And like, has it shown to work yet? Shown to work if you already have a good diverse microbiome. So if you're already eating healthy, it helps. If you're not eating healthy, it doesn't help. So the research up to now shows this. If we're looking at probiotics, probiotics is actual introduction of the bacteria back into the gut. We're seeing that if you already have the bacteria, it doesn't do anything, it doesn't add to it. So it depends what bacteria you have. And so this is where a lot of people now are saying, okay, I need to sequence my microbiome so I know what I have and what I don't have, and I can add what I don't have in the specific probiotic. So that is a route we could take. The probiotic is good, and you should talk to your physician about this after coming off an antibiotic cure. So you need the probiotic to kind of reseed the microbiome population. And the postbiotic really is the metabolites and that of what the micro herbs are using. So it's bringing in the metabolites, which is okay. But I think with the key here being we need to go to fiber foods and we need to go to fermented foods. That's the key in a small recap birthing process. Super important. Make sure we do it good, do it right. Exposure to environmental antigens at an early age, meaning playing in the dirt, getting exposed to all the bacteria that are very important to create diversity. We know that to optimize our gut biome, we need to incorporate a lot of fiber and we need to incorporate fermented foods. When we're looking at our glycemic index, which is important for our diet, for maintaining our health and maintaining our weight, we really need to individualize this. We need to measure it, and we need to look at what triggers us. Can we drink wine? Can we eat cheese and not have to trigger a rice? So really individualize that to see what triggers you and what you can eat so that you can personalize your diet. And trust me, there's so many diets out there, most of them work well. Make sure you get your macros in, make sure you got your proteins in. As you age, you need to really be looking at holding muscle mass. That's the key to longevity and strength. So those are future topics, but that's on the horizon. And so in doing all this work, we have to really kind of redefine how we live, how we eat, and how we exercise. And so we're going to continue mixing it up a bit. And I'm going to start going more into exercise and continue into nutrition. And we're going to also go into mental health. So stay tuned. It's going to become more exciting and more exciting and it's all stuff we can use today. This is the idea to take the science, to look at what works in real life, to look at what's being done, what's being said, and how we can optimize our own health wellbeing and longevity. Thank you. Please subscribe, ring the bell for notification. See you next time.
Welcome to Episode 2!
Below are the full transcripts from this epsidode.
Reasearch Links:
https://www.science.org/content/article/how-give-c-section-baby-potential-benefits-vaginal-birth https://www.webmd.com/baby/vaginal-seeding https://www.pinterest.com/pin/643662971761126258/sent/?invite_code=e06359523cfb4c77acc1945af6caff76&sender=536843355489869439&sfo=1
Episode 02
The Visser podcast. This is episode two and it's the first encounter of the gut biome. Before that, let's do a little recap for the people that are new first timers. We spoke about the microbiome, the Gut microbiome. Specifically, our body has 100trillions of these cells. And these cells are fungi,bacteria, viruses, just regular cells. And they live within us, on top of us, in our skin. So why is this so important? Well, specifically, the GI microbes, the role theyplay, they play a huge role in digestion,absorption of nutrients, development of healthy immune system,production of essential vitamins, minerals, integrity and permeabilityof the intestinal epithelial cells on the intestinewalls all the way through. The Gut microbiome has a strong connectionand it's a bi directional connection withthe lungs and brains, distant organs. And we'll talk a bit about that, butbefore that, we have to understand also thatthe gut microbiome is different in different areas. So you have different microbiomes in differentareas and also it's also different forus as humans where we come from. So geography plays a role where you were born,where you grew up, what you ate, all this. So we all have a unique micro, gut biome. And so this makes it this makes itmore difficult for researchers because we're all unique. So you can't have one size fits all,but we'll go on what we know andwe're just touching the tip of the iceberg. So when we look at the connection withthe brain, we're looking at the connection todiseases like autism, multiple sclerosis, Parkinson's disease, andthis is called the gut brain axis GBA. Huge research has gone into this area. If we look at the short chainfatty acids that get synthesized, so butyratefor instance, influence of memory, synaptic plasticity,release of neurotransmitters production and recruitment ofT cells, neurofilms, neutrophils and inflammatory cytokinens,this is huge for our immune system. This is the basis of our immune systemand this is all facilitated by the microbiome. If we look at propionate bloodbrain barrier against the oxidative stress,it protects our blood brain barrier. We look at Tyrosine metabolism, the gutbiome influence on the lungs, resistance againstasthma, allergies and airway inflammations. These are connections that we've discovered alreadyand there's many more to be discovered. So the gut biome will bea topic that we'll be revisiting. And everything we do inexercise, nutrition, you name it. But today, specifically, we'll be talking aboutour first encounter with the Gut microbiome. When's that?Well, that's when we are born, when we are inthe placenta, we are in a very sterile environment. But as soon as we exit throughthe vaginal canal, specifically the vaginal canal,we are covered by vaginal fluids. This diversifies our microbe, our microbiome, itpopulates us with the microbiome that weneed and it's an immense process. So right away I can see questions in well, I've had Csections or what happens if I have to have a Csection?Well, there's quite a bit ofresearch done on Csection babies. We've seen that there'sa complete different microbiome. The microbiome that children have or babies haveafter a C section is equivalent to theskin of the mother to the hospital environment. So it's not optimal at all. And so this also causes a lotof problems for the babies after birth. Their immune system sicknesses they can have,infections they can get you name it. There's all a list of that. So what happens with the C sectionis that we're in a problem zone. So how do we resolve this?Well, the two ways that we know how to resolveit is to do one, a vaginal wall swap wherewe transplant those fluids onto the baby, or do afecal matter transplant from the mother to the baby. Both procedures are very simple right now. They're developing ways to do ita little less primordial, I guess. But this works and it's shown to work. And the fecal transfer, I think, worksbetter than the vaginal transfer, even. So, talk to your doctor ifyou're going for Csections practice. I'm going to back up a little bit because we're ready. We kind of ride dove into it. But when you're pregnant, key areas that researchhas targeted is mother's weight before pregnancy. So if you're thinking of getting pregnant,make sure you're at your optimum weight. Secondly, that you're exercising. Your nutrition is good. Everything that goes in your body, everythingyou do, gets transferred to the baby. Then your weight gain should be monitored. It shouldn't be too much, shouldn't be too little. It should be just right on target. This could also have problems in the future. So these are areas that you can avoid carrying on tothe baby and giving him problems that he has to dealwith or her deal with for the rest of their lives. So right here, these are major steps that youcan take to provide a better start and betterhealth throughout the life of the baby. And so the other thing I say, get a Dula, get acoach if it's your first time to really go through everything soyou know what's coming, so you know what to expect. So you have a better chance to do vaginal delivery. And if you're going to do C section orit happens to be, make sure you have aplan in place with your physician on the microbiometransfer from either the fecal microbiome transplant or vaginal. So make sure that's it and you're giving birth now. Painful, amazing euphoric process. But in your plan, you should also have theextraction of blood from the navels, umbilical, blood. Why? This could be stored in banks under heavycooling for stem cells in the future. And this is key for your baby and the othersiblings that they can have their own bank of stemcells for anything where anything should happen or anything theywould like to do in the future. Science is using more and more of these stem cells, and these are the most powerful stem cells. So it's an easy process. It's an easy thing they could do. When you give birth, just take some cordblood and get it ready for storage. So it's an easy thing andyou'll benefit from it, trust me. So one of the things you definitely need to dothe other thing is don't rush this whole thing. Don't cut the umbilical cold. Go clean the baby now. Have the baby come on your chest. Lay there with the umbilicas uncut. Let them look at when the umbilicastops, kind of, you know, pulsating. Then slowly they can cut it. Give the baby time. Okay. Let the microbes really be there before they go. Wash and clean everything. Take your time. Put this in your plan that you would like to do this. It's much less traumatic experience for mom and the baby. Let it be. This peaceful, beautiful transition that you canactually start are slowing down tiny bit. So right after, I think the biggestdecision you can do is to breastfeed. Breastfeed is key in microbiomedevelopment for the baby. We're seeing breastfeeding exclusively for six monthsis indicative of the baby's weight forthe rest of their life. Really be careful in how youstart solids with the baby. Forget fruit juices. Please know fruit juices till later. It's all sugar you're putting in there. Be very careful with sugar. So these are some of the tips that are key. And there's a few it's not everything, but Ithink it's some of the stuff that we tendto forget to add that is really important. And there's simple things to do. Breastfeeding isn't that simple. You really need a breastfeeding coach becauseyou're going to have crack nipples. You're going to have stoppages. You can have swellings. What to do when this happens, how to control the volume of breast milk coming out. Increase, lower the volume. All this you can do if you know how to do it. Pumping, et cetera, so that you can breastfeed your baby as long as possible. Now, the most optimum is exclusively for six months. If you can't make that, make it as far as you can.It is critical for their well being. So really this is, this is where it's at. So we come back to breast milk.It's perfected. Millions of years of evolution. Mammalian breast milk contains the exact nutrients of baby needs and the right bacteria. Breast milk doesn't feed just the baby,it also feeds the baby's microbiome. These bacteria and others that feed onbreast milk jumpstarts the baby's immune systemand digestive system, help prevent infection andeven affect brain development. The early microbiome trains the body's immune system to attack potentially dangerousmicrobes, but leave benign ones alone. Again, the goal here, six months, exclusive breastfeeding, getcoaching and this, so you know what to expect,what to do with everything that happens in between. The more you know, the more you'regoing to be able to do it. And so this episode I focused a bit on the gut biome.In the sense our first encounter with the gutbiome is when we were born and how importantthis is, how extremely important this is. And it's something that before recently we thought C-sections, fine, plan your C-section. In the big cities, we don't havetime to wait for the birth. We want to pick and choose what day the baby is born, et cetera, et cetera. Well, we're going to have to think that one againand really it's showing us to go back to basics. Thank you for joining me.If you like the content, and we're going to have much more subscribe link the description below. You can see all the research we have. Ring the notification bell. And until the next episode, another very interesting one.The next level. Thank you for joining.
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Spanish
Episodio 02
El podcast de Visser. Este es el episodio dos y es el primer encuentro del bioma intestinal. Antes de eso, hagamos un pequeño resumen para las personas que son principiantes. Hablamos del microbioma, el microbioma Gut. Específicamente, nuestro cuerpo tiene 100 trillones de estas células. Y estas células son hongos, bacterias, virus, simplemente células normales. Y viven dentro de nosotros, encima de nosotros, en nuestra piel. Entonces, ¿por qué es esto tan importante? Bueno, específicamente, los microbios gastrointestinales, el papel que juegan, juegan un papel muy importante en la digestión, la absorción de nutrientes, el desarrollo de un sistema inmunológico saludable, la producción de vitaminas esenciales, minerales, integridad y permeabilidad de las células epiteliales intestinales en las paredes del intestino hasta el final. mediante. El microbioma intestinal tiene una fuerte conexión y es una conexión bidireccional con los pulmones y el cerebro, órganos distantes. Y hablaremos un poco sobre eso, pero antes de eso, también debemos entender que el microbioma intestinal es diferente en diferentes áreas. Así que tienes diferentes microbiomas en diferentes áreas y también es diferente para nosotros como humanos de donde venimos. Así que la geografía juega un papel donde naciste, donde creciste, lo que comiste, todo esto. Todos tenemos un microbioma intestinal único. Y esto hace que sea más difícil para los investigadores porque todos somos únicos. Por lo tanto, no puede tener una talla única para todos, pero continuaremos con lo que sabemos y solo estamos tocando la punta del iceberg. Así que cuando miramos la conexión con el cerebro, estamos mirando la conexión con enfermedades como el autismo, la esclerosis múltiple, la enfermedad de Parkinson, y esto se llama el eje cerebro-intestino GBA. Se ha realizado una gran investigación en esta área. Si observamos los ácidos grasos de cadena corta que se sintetizan, como el butirato, por ejemplo, la influencia de la memoria, la plasticidad sináptica, la liberación de neurotransmisores, la producción y el reclutamiento de células T, neuropelículas, neutrófilos y citocinas inflamatorias, esto es enorme para nuestro sistema inmunológico. Esta es la base de nuestro sistema inmunológico y todo esto lo facilita el microbioma. Si miramos la barrera hematoencefálica de propionato contra el estrés oxidativo, protege nuestra barrera hematoencefálica. Analizamos el metabolismo de la tirosina, la influencia del bioma intestinal en los pulmones, la resistencia contra el asma, las alergias y las inflamaciones de las vías respiratorias. Estas son conexiones que ya hemos descubierto y hay muchas más por descubrir. Entonces, el bioma intestinal será un tema que revisaremos. Y todo lo que hacemos en el ejercicio, la nutrición, lo que sea. Pero hoy, en concreto, hablaremos de nuestro primer encuentro con el microbioma intestinal. ¿Cuándo es eso? Bueno, ahí es cuando nacemos, cuando estamos en la placenta, estamos en un ambiente muy estéril. Pero en cuanto salimos por el canal vaginal, concretamente por el canal vaginal, estamos cubiertos de fluidos vaginales. Esto diversifica nuestro microbio, nuestro microbioma, nos puebla del microbioma que necesitamos y es un proceso inmenso. Así que de inmediato puedo ver las preguntas bien, he tenido cesáreas o ¿qué sucede si tengo que tener una cesárea? Bueno, hay bastante investigación realizada sobre los bebés con cesáreas. Hemos visto que hay un microbioma completamente diferente. El microbioma que tienen los niños o los bebés después de una cesárea es equivalente a la piel de la madre al ambiente hospitalario. Así que no es óptimo en absoluto. Y esto también causa muchos problemas a los bebés después del nacimiento. Pueden tener enfermedades del sistema inmunitario, infecciones que pueden contraer, lo que sea. Hay toda una lista de eso. Entonces, lo que sucede con la sección C es que estamos en una zona problemática. Entonces, ¿cómo resolvemos esto? Bueno, las dos formas en que sabemos cómo resolverlo es hacer una, un intercambio de pared vaginal en el que trasplantamos esos fluidos al bebé, o hacemos un trasplante de materia fecal de la madre al bebé. Ambos procedimientos son muy sencillos ahora mismo. Están desarrollando formas de hacerlo un poco menos primordiales, supongo. Pero esto funciona y se ha demostrado que funciona. Y creo que la transferencia fecal funciona incluso mejor que la transferencia vaginal. Por lo tanto, hable con su médico si va a practicar cesáreas. Voy a retroceder un poco porque estamos listos. Nos sumergimos en él. Pero cuando está embarazada, las áreas clave en las que se ha centrado la investigación son el peso de la madre antes del embarazo. Así que si estás pensando en quedar embarazada, asegúrate de estar en tu peso óptimo. En segundo lugar, que estás haciendo ejercicio. Su nutrición es buena. Todo lo que entra en tu cuerpo, todo lo que haces, se transfiere al bebé. Entonces su aumento de peso debe ser monitoreado. No debería ser demasiado, no debería ser demasiado poco. Debería estar justo en el objetivo. Esto también podría tener problemas en el futuro. Así que estas son áreas que usted puede evitar que le den al bebé problemas con los que él o ella tiene que lidiar por el resto de sus vidas. Así que aquí mismo, estos son los principales pasos que puede tomar para proporcionar un mejor comienzo y una mejor salud a lo largo de la vida del bebé. Y entonces, lo otro que digo, consigue un Dula, consigue un entrenador si es tu primera vez realmente revisar todo para que sepas lo que viene, para que sepas qué esperar. Para que tenga una mejor oportunidad de tener un parto vaginal. Y si le van a hacer una cesárea o le van a hacer una cesárea, asegúrese de tener un plan con su médico sobre la transferencia de microbioma, ya sea del trasplante de microbioma fecal o vaginal. Así que asegúrate de que eso sea todo y de que estás dando a luz ahora. Doloroso, asombroso proceso eufórico. Pero en su plan, también debe tener la extracción de sangre de los ombligos, sangre umbilical. ¿Por qué? Esto podría almacenarse en bancos bajo un fuerte enfriamiento para células madre en el futuro. Y esto es clave para su bebé y los otros hermanos que puedan tener su propio banco de células madre para cualquier cosa que deba suceder o cualquier cosa que les gustaría hacer en el futuro. La ciencia está utilizando cada vez más de estas células madre, y estas son las células madre más poderosas. Así que es un proceso fácil. Es algo fácil que podrían hacer. Cuando dé a luz, simplemente tome un poco de sangre del cordón umbilical y prepárela para almacenarla. Así que es algo fácil y te beneficiarás de ello, créeme. Entonces, una de las cosas que definitivamente debes hacer, la otra cosa, es no apresurar todo esto. No cortes el resfriado umbilical. Ve a limpiar al bebé ahora. Haz que el bebé se acerque a tu pecho. Acuéstese allí con los ombligos sin cortar. Déjalos ver cuando el ombligo se detiene, como, ya sabes, pulsante. Luego, lentamente, pueden cortarlo. Dale tiempo al bebé. Bueno. Deje que los microbios realmente estén allí antes de que se vayan. Lava y limpia todo. Tome su tiempo. Ponga esto en su plan que le gustaría hacer esto. Es una experiencia mucho menos traumática para la mamá y el bebé. Dejalo ser. Esta transición pacífica y hermosa que en realidad puedes comenzar se está desacelerando un poco. Entonces, justo después, creo que la mayor decisión que puede tomar es amamantar. La lactancia materna es clave en el desarrollo del microbioma del bebé. Estamos viendo que la lactancia materna exclusiva durante seis meses es un indicativo del peso del bebé para el resto de su vida. Realmente tenga cuidado con la forma en que comienza con los alimentos sólidos del bebé. Olvídate de los jugos de frutas. Por favor, conozca los jugos de frutas hasta más tarde. Es todo azúcar lo que estás poniendo ahí. Mucho cuidado con el azúcar. Así que estos son algunos de los consejos que son clave. Y hay algunas que no lo son todo, pero creo que son algunas de las cosas que tendemos a olvidar agregar que son realmente importantes. Y hay cosas simples que hacer. La lactancia materna no es tan simple. Realmente necesitas un entrenador de lactancia porque vas a tener pezones agrietados. Vas a tener paradas. Puede tener hinchazones. Qué hacer cuando esto sucede, cómo controlar el volumen de leche materna que sale. Sube, baja el volumen. Todo esto lo puedes hacer si sabes cómo hacerlo. Sacar leche, etcétera, para que puedas amamantar a tu bebé el mayor tiempo posible. Ahora, lo más óptimo es exclusivamente por seis meses. Si no puede hacer eso, hágalo lo más lejos que pueda. Es fundamental para su bienestar. Así que realmente esto es, aquí es donde está. Así que volvemos a la leche materna. Está perfeccionada. Millones de años de evolución. La leche materna de los mamíferos contiene los nutrientes exactos que necesita el bebé y las bacterias adecuadas. La leche materna no solo alimenta al bebé, también alimenta el microbioma del bebé. Estas bacterias y otras que se alimentan de la leche materna estimulan el sistema inmunitario y el sistema digestivo del bebé, ayudan a prevenir infecciones e incluso afectan el desarrollo del cerebro. El microbioma temprano entrena al sistema inmunológico del cuerpo para atacar microbios potencialmente peligrosos, pero deja en paz a los benignos. Una vez más, el objetivo aquí, seis meses, lactancia materna exclusiva, obtener asesoramiento y esto, para que sepa qué esperar, qué hacer con todo lo que sucede en el medio. Cuanto más sepa, más podrá hacerlo. Entonces, este episodio me concentré un poco en el bioma intestinal. En el sentido de que nuestro primer encuentro con el bioma intestinal es cuando nacimos y cuán importante es esto, cuán extremadamente importante es esto. Y es algo que antes pensábamos recientemente cesáreas, bien, planifica tu cesárea. En las grandes ciudades no tenemos tiempo para esperar el nacimiento. Queremos elegir qué día nace el bebé, etcétera, etcétera. Bueno, vamos a tener que pensar en eso otra vez y realmente nos está mostrando que debemos volver a lo básico. Gracias por unirte a mí. Si te gusta el contenido, y vamos a tener mucho más, suscríbete al enlace de la descripción a continuación. Puedes ver todas las investigaciones que tenemos. Toca la campanita de notificaciones. Y hasta el próximo episodio, otro muy interesante. El siguiente nivel. Gracias por unirte.
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Bölüm 02
Visser podcast'i. Bu ikinci bölüm ve bağırsak biyomunun ilk karşılaşması. Ondan önce, ilk kez yeni başlayanlar için küçük bir özet yapalım. Mikrobiyom hakkında konuştuk, Bağırsak mikrobiyomu. Spesifik olarak, vücudumuzda bu hücrelerden 100 trilyon bulunur. Ve bu hücreler mantarlar, bakteriler, virüsler, sadece normal hücreler. Ve içimizde, üzerimizde, derimizde yaşarlar. Peki bu neden bu kadar önemli? Spesifik olarak, GI mikropları, oynadıkları rol, sindirimde, besinlerin emilmesinde, sağlıklı bağışıklık sisteminin geliştirilmesinde, temel vitaminlerin, minerallerin üretiminde, bağırsak duvarlarındaki bağırsak epitel hücrelerinin bütünlüğünde ve geçirgenliğinde büyük bir rol oynarlar. vasıtasıyla. Bağırsak mikrobiyomunun akciğerler ve beyin, uzak organlar ile güçlü bir bağlantısı vardır ve bu çift yönlü bir bağlantıdır. Biraz bundan bahsedeceğiz ama ondan önce, bağırsak mikrobiyomunun farklı alanlarda farklı olduğunu da anlamalıyız. Yani farklı alanlarda farklı mikrobiyomlarınız var ve ayrıca geldiğimiz yerde insanlar olarak bizim için de farklı. Dolayısıyla coğrafya, nerede doğduğunuz, nerede büyüdüğünüz, ne yediğiniz, tüm bunlar üzerinde bir rol oynar. Yani hepimizin benzersiz bir mikro bağırsak biyomu var. Ve bu, araştırmacılar için işi daha da zorlaştırıyor çünkü hepimiz eşsiziz. Yani herkese uyan tek bir bedeniniz olamaz, ama biz bildiklerimize devam edeceğiz ve buzdağının sadece görünen kısmına dokunuyoruz. Yani beyinle bağlantıya baktığımızda, otizm, multipl skleroz, Parkinson hastalığı gibi hastalıklarla olan bağlantıya bakıyoruz ve buna bağırsak beyin ekseni GBA deniyor. Bu alanda büyük araştırmalar yapıldı. Örneğin bütirat gibi sentezlenen kısa zincirli yağ asitlerine bakarsak, örneğin hafızanın etkisi, sinaptik plastisite, nörotransmitter üretimi ve T hücrelerinin, nörofilmlerin, nötrofillerin ve enflamatuar sitokinlerin işe alınmasının salınması, bu bağışıklık sistemimiz için çok büyük. Bu, bağışıklık sistemimizin temelidir ve tüm bunlar mikrobiyom tarafından kolaylaştırılır. Oksidatif strese karşı propiyonat kan beyin bariyerine bakarsak kan beyin bariyerimizi korur. Tirozin metabolizmasına, bağırsak biyomunun akciğerler üzerindeki etkisine, astıma karşı dirence, alerjilere ve hava yolu iltihaplarına bakıyoruz. Bunlar zaten keşfettiğimiz bağlantılar ve daha keşfedilecek çok şey var. Bağırsak biyomu yeniden ele alacağımız bir konu olacak. Ve egzersiz yaparken yaptığımız her şey, beslenme, adını siz koyun. Ama bugün, özellikle, Bağırsak mikrobiyomu ile ilk karşılaşmamızdan bahsedeceğiz. Ne zaman? İşte o zaman doğuyoruz, plasentadayken çok steril bir ortamdayız. Ama vajinal kanaldan, özellikle de vajinal kanaldan çıkar çıkmaz vajinal sıvılarla kaplanırız. Bu, mikropumuzu, mikrobiyomumuzu çeşitlendirir, bizi ihtiyaç duyduğumuz mikrobiyomla doldurur ve bu muazzam bir süreçtir. Yani hemen soruları görebiliyorum, Sezaryen oldum veya Sezaryen olmam gerekirse ne olur? Pekala, Sezaryen bebekleri hakkında yapılmış epey araştırma var. Tamamen farklı bir mikrobiyom olduğunu gördük. Çocuklarda ya da bebeklerde sezaryen sonrası sahip olunan mikrobiyom, annenin hastane ortamındaki cildine eşdeğerdir. Yani hiç optimal değil. Bu da bebekler için doğumdan sonra pek çok soruna neden olur. Sahip olabilecekleri bağışıklık sistemi hastalıkları, size bulaştırabilecekleri enfeksiyonlar. Hepsinin bir listesi var. Yani C bölümünde olan şey, sorunlu bir bölgede olmamız. Peki, bunu nasıl çözeceğimizi bildiğimiz iki yol, birini yapmak, bu sıvıları bebeğe naklettiğimiz bir vajinal duvar değişimi veya anneden bebeğe dışkı maddesi nakli yapmak. Her iki prosedür de şu anda çok basit. Sanırım bunu biraz daha az ilkel yapmanın yollarını geliştiriyorlar. Ama bu işe yarıyor ve işe yaradığı gösterildi. Ve bence dışkı transferi vajinal transferden bile daha iyi sonuç veriyor. Sezaryen pratiğine gidiyorsanız, doktorunuzla konuşun. Biraz geri çekileceğim çünkü hazırız. Güvercini içine atıyoruz. Ancak hamileyken, araştırmanın hedeflediği temel alan, annenin hamilelikten önceki kilosudur. Bu nedenle, hamile kalmayı düşünüyorsanız, optimum kilonuzda olduğunuzdan emin olun. İkincisi, egzersiz yapıyorsun. Beslenmen iyi. Vücudunuza giren her şey, yaptığınız her şey bebeğe aktarılır. Daha sonra kilo alımınız izlenmelidir. Çok fazla olmamalı, çok az olmamalıdır. Tam hedefte olmalı. Bu da ileride sorun yaratabilir. Yani bunlar, bebeğe taşımaktan ve hayatının geri kalanında uğraşmak zorunda olduğu sorunları ona vermekten kaçınabileceğiniz alanlardır. İşte tam burada, bunlar bebeğin yaşamı boyunca daha iyi bir başlangıç ve daha iyi bir sağlık sağlamak için atabileceğiniz önemli adımlardır. Ve diyeceğim diğer şey, bir Dula al, ilk seferinse bir koç bul gerçekten her şeyi gözden geçirerek neyin geleceğini ve ne bekleyeceğinizi bilirsiniz. Yani vajinal doğum yapma şansınız daha yüksektir. Sezaryen yapacaksanız veya olacaksa, dışkı mikrobiyom nakli veya vajinal mikrobiyom transferi konusunda doktorunuzla bir planınız olduğundan emin olun. O yüzden bu kadar olduğundan ve şimdi doğum yaptığınızdan emin olun. Acı verici, inanılmaz öforik süreç. Ancak planınızda göbek, göbek, kandan kan alınmasını da sağlamalısınız. Neden? Niye? Bu, gelecekte kök hücreler için ağır soğutma altındaki bankalarda saklanabilir. Ve bu, bebeğiniz ve diğer kardeşleri için, olması gereken herhangi bir şey veya gelecekte yapmak istedikleri herhangi bir şey için kendi kök hücre bankalarına sahip olabilmeleri için çok önemlidir. Bilim, bu kök hücreleri giderek daha fazla kullanıyor ve bunlar en güçlü kök hücreler. Bu yüzden kolay bir süreç. Yapabilecekleri kolay bir şey. Doğum yaptığınızda, biraz kordon kanı alın ve saklamaya hazır hale getirin. Yani bu kolay bir şey ve bundan faydalanacaksın, güven bana. Yani kesinlikle yapmanız gereken şeylerden biri, diğer şey ise tüm bu işi aceleye getirmemek. Göbek soğuğu kesmeyin. Şimdi git bebeği temizle. Bebeğin göğsünüze gelmesini sağlayın. Orada göbek deliği kesilmemiş şekilde yatın. Göbek kordonunun ne zaman durduğuna bakmalarına izin verin, bilirsiniz, nabzı atar gibi. Sonra yavaş yavaş kesebilirler. Bebeğe zaman tanı. Tamam. Gitmeden önce mikropların gerçekten orada olmasına izin verin. Her şeyi yıkayın ve temizleyin. Acele etmeyin. Bunu yapmak istediğinizi planınıza koyun. Anne ve bebek için çok daha az travmatik bir deneyim. Varsın olsun. Aslında başlayabileceğiniz bu huzurlu, güzel geçiş biraz yavaşlıyor. O yüzden hemen ardından bence verebileceğiniz en büyük karar emzirmek. Emzirme, bebek için mikrobiyom gelişiminde anahtardır. Altı ay boyunca sadece anne sütüyle beslenmenin, bebeğin hayatının geri kalanında ağırlığının göstergesi olduğunu görüyoruz. Bebekle katı gıdalara nasıl başladığınıza gerçekten dikkat edin. Meyve sularını unutun. Lütfen meyve sularını sonraya kadar bilin. İçine koyduğun şey tamamen şeker. Şeker konusunda çok dikkatli olun. Yani bunlar anahtar ipuçlarından bazıları. Ve birkaç tane var, her şey değil ama bence eklemeyi unuttuğumuz bazı şeyler gerçekten önemli. Ve yapılacak basit şeyler var. Emzirmek o kadar basit değil. Gerçekten bir emzirme koçuna ihtiyacın var çünkü çatlak meme uçların olacak. Duruşlarınız olacak. Şişlikleriniz olabilir. Bu olduğunda ne yapmalı, çıkan anne sütünün hacmi nasıl kontrol edilmelidir. Sesi artırın, azaltın. Tüm bunları nasıl yapacağınızı biliyorsanız yapabilirsiniz. Bebeğinizi mümkün olduğu kadar uzun süre emzirebilmeniz için sağma vb. Şimdi, en optimumu sadece altı aydır. Bunu yapamıyorsanız, yapabildiğiniz kadar yapın. Bu onların iyiliği için çok önemlidir. Yani gerçekten bu, olduğu yer burası. Böylece anne sütüne geri dönüyoruz. Mükemmel. Milyonlarca yıllık evrim. Memeli anne sütü, bebeğin ihtiyaç duyduğu besinleri ve doğru bakterileri içerir. Anne sütü sadece bebeği beslemez, aynı zamanda bebeğin mikrobiyomunu da besler. Anne sütü ile beslenen bu bakteriler ve diğerleri bebeğin bağışıklık sistemini ve sindirim sistemini harekete geçirir, enfeksiyonu önlemeye yardımcı olur ve hatta beyin gelişimini etkiler. İlk mikrobiyom, vücudun bağışıklık sistemini potansiyel olarak tehlikeli mikroplara saldırması, ancak iyi huylu olanları kendi haline bırakması için eğitir. Yine buradaki amaç, altı ay, özel emzirme, koçluk ve bu, böylece ne bekleyeceğinizi ve arada olan her şeyde ne yapacağınızı bilirsiniz. Ne kadar çok bilirseniz, onu o kadar çok yapabileceksiniz. Ve bu bölümde biraz bağırsak biyomuna odaklandım. Bağırsak biyomuyla ilk karşılaşmamız, doğduğumuz zaman ve bunun ne kadar önemli olduğu, ne kadar son derece önemli olduğu anlamında. Ve bu, son zamanlarda C-bölümlerini düşündüğümüz bir şey, tamam, C-bölümünüzü planlayın. Büyük şehirlerde doğumu bekleyecek vaktimiz olmuyor. Bebeğin hangi gün doğacağını vs. seçmek ve seçmek istiyoruz. Pekala, bunu tekrar düşünmemiz gerekecek ve bu gerçekten bize temellere geri dönmemizi gösteriyor. Bana katıldığınız için teşekkür ederim. İçeriği beğendiyseniz ve çok daha fazla abonemiz olacak, aşağıdaki açıklama bağlantısını tıklayın. Yaptığımız tüm araştırmaları görebilirsiniz. Bildirim zilini çalın. Ve bir sonraki bölüme kadar, çok ilginç bir bölüm daha. Bir sonraki bölüm. Katıldığınız için teşekkürler.
Welcome to the first episode of The Visser Podcast, where we will discuss Health, Wellness, and Longevity. Join me, Dr. Richard Visser, on a journey to discovering and better understanding what it means to live healthy.
Here are some great links to further explore the ideas discussed in this episode,
Med Crave - Bechamp or Pasteur
Harvard on Microbiome
Microbiome, Wellness and Disease
Louis Pasteur: Myth and Reality
Pasteur Research Journal
Podcast Transcripts in English, Spanish, and Turkish below
The Visser Podcast
Audio Transcript: English
Hi, I'm Dr. Richard Visser. I spent my whole life in the pursuit of health, wellbeing, and longevity. In this podcast, I will take you on a journey through the wilderness of scientific research and experiential knowledge. Together, we will clear a path towards optimal health, wellbeing, and longevity.I'm a former Minister of Health and Sports with a PhD in Medical Sciences, published researcher in the fields of childhood obesity and lifestyle medicine. In these roles, I implemented policy and personal solutions and monitored outcomes for over a decade. I was fortunate enough to work with 21 countries and successfully put the Aruba call to action on the agenda of PAHO and the World Health Organization. In 2011, I started my career as a doctor of chiropractic, focused on mindbody medicine, nutrition, and sports medicine. Today, I develop digital platforms to inform and educate by bringing science based solutions to as many people as possible.I'm excited to share my methods,know how and experience with you.So please join me on the Visser Podcast.Welcome to the Visser Podcast, where we'll be discussing health, wellness, and longevity.Join me on this journey where we'll be really talking about the essence, how to make a difference in our lives and the lives of people we love.Let's start with the smallest one microbiome.This episode one. Welcome.So to talk about the microbiome, we have to really go back in time because we're talking about innate immunity versus acquired immunity.And the start of all this was in the mid 18 hundreds in France, where we had two scientists. One that is super famous, is Louis Pasteur, who developed the germ theory. An amazing scientist that discovered that microorganisms can cause fermentation and disease, developed the process of pasteurization, saved the wine and beer industry, andalso the silk industry, and then went onto develop vaccines against anthrax and rabies.An amazing man.On the other side of that coin,contrarian, was the fellow name of Antoine Béchamp, and he developed a terrain theory .Béchamp was comprehensively wrong,but not absolutely so. His idea that "microorganisms are necessary to good health and that beneficial microbiota are pathogenic under the wrong conditions or the wrong place" is now the standard view of researchers who study the microbiology of animals and plants. So it took some time, but we're basically looking right now at an area of research that is just beginning a new science of microbiome. What is a microbiome? A lot of you have probably heard of it. I'm going to go through it real quick. These are organisms that live all around us. They're everywhere. But on our bodies. We're going to talk about our bodies, you know,on our skin, our scalp or hair, eyes, nose, everywhere. But what we're going to talk about the gut biome, specifically because that has huge effects on us, skin also. But the gut biome is what we're talking about today.So we're talking about 100 trillion microorganisms that live ten times the amount of human cells we have.And we're their host.So these microbes, which are, you know, bacteria, fungi, cells, viruses live within us. And if we look at the gut microbiome, we're talking about the mouth, teeth, tongue going into the esophagus, stomach,small intestines, large intestines, the whole way out when the food enters to when it gets out. Haha. So we have, of course, three organs that play a key role in also digesting the food, which is the liver, gallbladder and the pancreas. We'll get to that later.But really what we're talking about is that whole canal.So in that canal, the biome changes. So there's a different biome here than there is in the esophagus than there is in the stomach.You get it because it all has different functions.So with 100 trillion organisms doing their job, it's mind blowing.So what is their job? What is... essentially what they do for us? What would life be without the microbiome? Let's start there. Well, there would be no life. We'd be dead. So let's get that off. But let's look at then why, what they do?Well, they're vital for digestion. They help us break down complex carbohydrates into a simpler form.The starches, the fibers. They break everythin g down and createthe minerals, vitamins and the nutrients and chemicals we need to survive.So let's look at a couple of these that are created from the gut biome. So we have biotin, B Twelve,folic acid, Thiamin, vitamin K.It regulates how we uptake calcium. So bone density comes into play.These are the conversions, some of the conversions. If we look at when we eat turkey eggs,chia seeds, we're looking at a substance called tryptophan. If you heard of tryptophan gets converted to five HD, which is serotonin needed to be happy. Okay? It gets further broken down and becomes melatonin. We need that for sleep.Without it, we don't sleep. We have tyrosine coming from lentils and almonds. This produces dopamine, epinephrine adrenaline. So this is the go, the motivation, the go get them. Let's do something today.Let's move a reaction to something that's happening in your environment. If we don't have that, we don't react.We just laid out and drool, basically. And lastly, I'm going to talk about Indole-3-lactic acidILA.Ila turns into IPA. Not the beer. IPA is indole-priatic acid.That is one of our biggest antioxidants produced in the gut by the microbiota.Protection against disease is insurmountable. So we have these microorganisms that live in a symbiotic environment with us and basically help us communicate to our brain for protection.And more than that, depression and anxiety is linked to the microbiome in the gut, in the stomach.So there's a direct link to the brain.The brain talks to the stomach through the microbiome.In discussing this, we have studies that have linked the microbiome to health, weight control, lower levels of blood sugar, prevention of diabetes, control of long term, low grade inflammation, which is the precipice of, you know, chronic disease.Its key in the development of lymphoid tissue and influence the composition of T Cells in the laminate propia. So this is what protects us.This is the basis of our body's protection systems.And like I said before, the nervous system and mental health link is huge. So with this basis, how do we regulate and optimize these microbiota? Why did we start off talking about theBéchamp and the germ theory from Louis Pasteurwell, because there needs to be a balance.If we become too cleanly, if we over sanitize, we kill too many bacteria, we kill the good bacteria, we kill the biome, and then we're in trouble.At the same time, we need to also give our bodies and children time to acclimate to the environment, play in the mud, playoutside, get their bodies the right microbiomes. The diversity of the microbiome is what's going to protect us. So we need to create and build a very diverse colony of microbiome. And that starts when we pass through the birth canal.But we'll talk about that in the next episode.
Thank you. Make sure you follow. If you like the content and you want to continue on this journey, ring the bell for notification and we'll see you on the next episode. And I promise you, it's going to be good.
El podcast de Visser
Transcripción de audio: español
Hola, soy el Dr. Richard Visser. Pasé toda mi vida en la búsqueda de la salud, el bienestar y la longevidad. En este podcast, lo llevaré en un viaje a través del desierto de la investigación científica y el conocimiento experimental. Juntos, despejaremos el camino hacia la salud, el bienestar y la longevidad óptimos. Soy ex Ministro de Salud y Deportes con un doctorado en Ciencias Médicas, investigador publicado en los campos de la obesidad infantil y la medicina del estilo de vida. En estos roles, implementé políticas y soluciones personales y supervisé los resultados durante más de una década. Tuve la suerte de trabajar con 21 países y puse con éxito el llamado a la acción de Aruba en la agenda de la OPS y la Organización Mundial de la Salud. En 2011, comencé mi carrera como doctor en quiropráctica, enfocada en la medicina de la mente y el cuerpo, la nutrición y la medicina deportiva. Hoy, desarrollo plataformas digitales para informar y educar al brindar soluciones basadas en la ciencia a la mayor cantidad de personas posible. Estoy emocionado de compartir mis métodos, conocimientos y experiencia con usted. Así que únase a mí en Visser Podcast. Bienvenido al Visser Podcast, donde hablaremos sobre salud, bienestar y longevidad. Únase a mí en este viaje en el que hablaremos realmente sobre la esencia, cómo marcar una diferencia en nuestras vidas y las vidas de las personas que amamos. Comencemos con el microbioma más pequeño. Este episodio uno. Bienvenido. Entonces, para hablar sobre el microbioma, realmente tenemos que retroceder en el tiempo porque estamos hablando de inmunidad innata versus inmunidad adquirida. Y el comienzo de todo esto fue a mediados de 1800 en Francia, donde teníamos dos científicos. Uno que es súper famoso es Louis Pasteur, quien desarrolló la teoría de los gérmenes. Un científico asombroso que descubrió que los microorganismos pueden causar fermentación y enfermedades, desarrolló el proceso de pasteurización, salvó la industria del vino y la cerveza, y también la industria de la seda, y luego desarrolló vacunas contra el ántrax y la rabia. Un hombre asombroso. Por otro lado de esa moneda, contrariamente, era el nombre del compañero de Antoine Béchamp, y desarrolló una teoría del terreno. Béchamp estaba completamente equivocado, pero no del todo. Su idea de que "los microorganismos son necesarios para la buena salud y que la microbiota beneficiosa es patógena en las condiciones o en el lugar equivocados" es ahora la opinión estándar de los investigadores que estudian la microbiología de animales y plantas. Así que tomó algo de tiempo, pero básicamente ahora estamos viendo un área de investigación que apenas está comenzando una nueva ciencia del microbioma. ¿Qué es un microbioma? Muchos de ustedes probablemente han oído hablar de él. Voy a revisarlo muy rápido. Estos son organismos que viven a nuestro alrededor. Están por todas partes. Pero en nuestros cuerpos. Vamos a hablar sobre nuestros cuerpos, ya sabes, sobre nuestra piel, nuestro cuero cabelludo o cabello, ojos, nariz, en todas partes. Pero de lo que vamos a hablar sobre el bioma intestinal, específicamente porque tiene grandes efectos en nosotros, también en la piel. Pero el bioma intestinal es de lo que estamos hablando hoy. Así que estamos hablando de 100 billones de microorganismos que viven diez veces más que la cantidad de células humanas que tenemos. Y somos su huésped. Entonces, estos microbios, que son, ya sabes , bacterias, hongos, células, virus viven dentro de nosotros. Y si nos fijamos en el microbioma intestinal, estamos hablando de la boca, los dientes, la lengua que va hacia el esófago, el estómago, el intestino delgado, el intestino grueso, todo el camino desde que entra la comida hasta que sale. Ja ja. Así que tenemos, por supuesto, tres órganos que juegan un papel clave en la digestión de los alimentos, que son el hígado, la vesícula biliar y el páncreas. Llegaremos a eso más tarde. Pero en realidad de lo que estamos hablando es de todo el canal. Así que en ese canal, el bioma cambia. Así que aquí hay un bioma diferente al que hay en el esófago y al que hay en el estómago. Lo entiendes porque todos tienen funciones diferentes. Entonces, con 100 billones de organismos haciendo su trabajo, es alucinante. Entonces, ¿cuál es su trabajo? ¿Qué es... esencialmente lo que hacen por nosotros? ¿Qué sería de la vida sin el microbioma? Empecemos por ahí. Bueno, no habría vida. Estaríamos muertos. Así que acabemos con eso. Pero veamos entonces por qué, ¿qué hacen? Bueno, son vitales para la digestión. Nos ayudan a descomponer los carbohidratos complejos en una forma más simple. Los almidones, las fibras. Descomponen todo y crean los minerales, las vitaminas, los nutrientes y los productos químicos que necesitamos para sobrevivir. Veamos un par de estos que se crean a partir del bioma intestinal. Entonces tenemos biotina, B 12, ácido fólico, tiamina, vitamina K. Regula cómo absorbemos calcio. Así que la densidad ósea entra en juego. Estas son las conversiones, algunas de las conversiones. Si nos fijamos cuando comemos huevos de pavo, semillas de chía, estamos viendo una sustancia llamada triptófano. Si has oído hablar de triptófano se convierte en cinco HD, que es la serotonina necesaria para ser feliz. ¿Bueno? Se descompone aún más y se convierte en melatonina. Necesitamos eso para dormir. Sin eso, no dormimos. Tenemos tirosina procedente de lentejas y almendras. Esto produce dopamina, epinefrina adren alinear. Así que este es el camino, la motivación, el ir a buscarlos. Hagamos algo hoy. Vamos a mover una reacción a algo que está pasando en tu entorno. Si no tenemos eso, no reaccionamos. Simplemente nos acostamos y babeamos, básicamente. Y por último, voy a hablar sobre el ácido indol-3-lácticoILA.Ila se convierte en IPA. No la cerveza. IPA es ácido indolpriático. Es uno de nuestros mayores antioxidantes producidos en el intestino por la microbiota. La protección contra las enfermedades es insuperable. Así que tenemos estos microorganismos que viven en un entorno simbiótico con nosotros y básicamente nos ayudan a comunicarnos con nuestro cerebro para protegernos. Y más que eso, la depresión y la ansiedad están vinculadas al microbioma en el intestino, en el estómago. Así que hay un vínculo directo al cerebro. El cerebro habla con el estómago a través del microbioma. Al analizar esto, tenemos estudios que han relacionado el microbioma con la salud, el control del peso, niveles más bajos de azúcar en la sangre, prevención de la diabetes, control de la inflamación de bajo grado a largo plazo , que es el precipicio de, ya sabes, la enfermedad crónica. Es clave en el desarrollo del tejido linfoide e influye en la composición de las células T en el laminado propio. Así que esto es lo que nos protege. Esta es la base de los sistemas de protección de nuestro cuerpo. Y como dije antes, el vínculo entre el sistema nervioso y la salud mental es enorme. Entonces, con esta base, ¿cómo regulamos y optimizamos esta microbiota? ¿Por qué comenzamos hablando de Béchamp y la teoría de los gérmenes de Louis Pasteurwell, porque tiene que haber un equilibrio? bioma, y luego estamos en problemas. Al mismo tiempo, también debemos darles a nuestros cuerpos y niños tiempo para aclimatarse al medio ambiente, jugar en el barro, jugar afuera, obtener en sus cuerpos los microbiomas correctos. La diversidad del microbioma es lo que nos va a proteger. Entonces necesitamos crear y construir una colonia de microbioma muy diversa. Y eso comienza cuando pasamos por el canal de parto. Pero hablaremos de eso en el próximo episodio.
Gracias. Asegúrate de seguir. Si te gusta el contenido y quieres continuar en este viaje, toca la campana para recibir notificaciones y nos vemos en el próximo episodio. Y te lo prometo, va a ser bueno.
Visser Podcast'i
Ses Dökümü: Türkçe
Merhaba, ben Dr. Richard Visser. Tüm hayatımı sağlık, esenlik ve uzun ömür arayışı içinde geçirdim. Bu podcast'te sizi bilimsel araştırmaların ve deneyimsel bilginin vahşi doğasında bir yolculuğa çıkaracağım. Birlikte optimal sağlık, esenlik ve uzun ömürlülüğe giden yolu açacağız. Eski bir Sağlık ve Spor Bakanıyım ve Tıp Bilimleri alanında doktora derecesine sahibim, çocukluk çağı obezitesi ve yaşam tarzı tıbbı alanlarında yayımlanmış bir araştırmacıyım. Bu rollerde on yılı aşkın bir süredir politika ve kişisel çözümler uyguladım ve sonuçları izledim. 21 ülke ile çalışacak kadar şanslıydım ve Aruba eylem çağrısını PAHO ve Dünya Sağlık Örgütü'nün gündemine başarıyla koydum. 2011 yılında kayropraktik doktoru olarak kariyerime zihin-beden tıbbı, beslenme ve spor tıbbı üzerine odaklanarak başladım. Bugün, bilime dayalı çözümleri olabildiğince çok kişiye ulaştırarak bilgilendirmek ve eğitmek için dijital platformlar geliştiriyorum. Yöntemlerimi, bilgimi ve deneyimimi sizinle paylaşmaktan heyecan duyuyorum. Bu nedenle, lütfen Visser Podcast'te bana katılın. Sağlık, sıhhat ve uzun ömürlülüğü tartışacağımız Visser Podcast. Gerçekten işin özünden, kendi hayatlarımızda ve sevdiğimiz insanların hayatlarında nasıl bir fark yaratacağımızdan bahsedeceğimiz bu yolculukta bana katılın. en küçük bir mikrobiyom ile.Bu bölüm bir. Hoş geldiniz.Mikrobiyom hakkında konuşmak için gerçekten zamanda geriye gitmemiz gerekiyor çünkü doğuştan gelen bağışıklığa karşı kazanılmış bağışıklıktan bahsediyoruz. Çok ünlü olanlardan biri, mikrop teorisini geliştiren Louis Pasteur'dur. Mikroorganizmaların fermantasyona ve hastalığa neden olabileceğini keşfeden, pastörizasyon sürecini geliştiren, şarap ve bira endüstrisini ve ayrıca ipek endüstrisini kurtaran ve ardından şarbon ve kuduza karşı aşılar geliştiren muhteşem bir bilim adamı. Antoine Béchamp'ın diğer adı Antoine Béchamp'dı ve bir arazi teorisi geliştirdi. "Mikroorganizmaların sağlık için gerekli olduğu ve yararlı mikrobiyotanın yanlış koşullar altında veya yanlış yerde patojenik olduğu" fikri, artık hayvan ve bitki mikrobiyolojisi üzerine çalışan araştırmacıların standart görüşüdür. Biraz zaman aldı, ama temelde şu anda yeni bir mikrobiyom bilimi başlatan bir araştırma alanına bakıyoruz. Mikrobiyom nedir? Birçoğunuz muhtemelen duymuşsunuzdur. Çok hızlı bir şekilde üzerinden geçeceğim. Bunlar çevremizde yaşayan organizmalardır. Her yerdeler. Ama vücudumuzda. Vücudumuz hakkında konuşacağız, bilirsiniz, cildimizde, saç derimizde veya saçlarımızda, gözlerimizde, burnumuzda, her yerde. Ama bağırsak biyomu hakkında konuşacağımız şey, özellikle bunun cilt üzerinde de büyük etkileri olduğu için. Ama bugün bahsettiğimiz şey bağırsak biyomu. Yani sahip olduğumuz insan hücresi miktarının on katı kadar yaşayan 100 trilyon mikroorganizmadan bahsediyoruz. Ve biz onların ev sahibiyiz. Yani bu mikroplar, bilirsiniz , bakteriler, mantarlar, hücreler, virüsler içimizde yaşar. Ve bağırsak mikrobiyomuna bakarsak, ağızdan, dişlerden, yemek borusuna giden dilden, mideden, ince bağırsaklardan, kalın bağırsaklardan, yiyeceklerin girdiği andan dışarı çıktığı tüm yollardan bahsediyoruz. Haha. Bu nedenle, elbette, karaciğer, safra kesesi ve pankreas olan yiyeceklerin sindirilmesinde de kilit rol oynayan üç organımız var. Buna daha sonra geleceğiz. Ama aslında bahsettiğimiz şey tüm kanal. Yani o kanalda biyom değişiyor. Yani burada yemek borusunda olduğundan farklı bir biyom var, midede olduğundan farklı. Esasen bizim için yaptıkları nedir? Mikrobiyom olmadan hayat nasıl olurdu? Oradan başlayalım. Peki, hayat olmazdı. Ölmüş olurduk. Öyleyse bunu kaldıralım. Ama o zaman neden yaptıklarına bir bakalım? Peki, sindirim için hayati öneme sahipler. Karmaşık karbonhidratları daha basit bir forma ayırmamıza yardımcı olurlar. Nişastalar, lifler. Her şeyi parçalarlar ve hayatta kalmak için ihtiyaç duyduğumuz mineralleri, vitaminleri ve besinleri ve kimyasalları oluştururlar. O halde, bağırsak biyomundan yaratılan bunlardan birkaçına bakalım. Yani biotin, B Twelve, folik asit, Tiamin, K vitamini var. Kalsiyumu nasıl aldığımızı düzenler. Yani kemik yoğunluğu devreye giriyor. Bunlar dönüşümler, bazı dönüşümler. Bakarsak hindi yumurtası, chia tohumu yediğimizde triptofan denen bir maddeye bakıyoruz. Triptofanın beş HD'ye dönüştürüldüğünü duyduysanız, bu da mutlu olmak için gerekli olan serotonindir. Tamam? Daha da parçalanır ve melatonin olur. Uyumak için buna ihtiyacımız var. O olmadan uyuyamayız. Mercimek ve bademden gelen tirozin var. Bu dopamin, epinefrin adren üretir alin. İşte bu hareket, motivasyon, git onları al. Bugün bir şeyler yapalım. Çevrenizde olan bir şeye tepki verelim. Buna sahip değilsek, tepki vermeyiz. Basitçe yere serilir ve salyalar akar. Ve son olarak Indol-3-laktik asitILA.Ila'nın IPA'ya dönüşmesinden bahsedeceğim. bira değil. IPA indol-priatik asittir. Bu, bağırsakta mikrobiyota tarafından üretilen en büyük antioksidanlarımızdan biridir. Hastalığa karşı koruma aşılamaz. Bizimle simbiyotik bir ortamda yaşayan ve temelde korunmak için beynimizle iletişim kurmamıza yardımcı olan bu mikroorganizmalara sahibiz. Ve bundan daha fazlası, depresyon ve anksiyete bağırsaktaki, midedeki mikrobiyomla bağlantılıdır. Yani doğrudan bir bağlantı vardır. beyne. Beyin, mikrobiyom aracılığıyla mideyle konuşur. Bunu tartışırken, mikrobiyomu sağlık, kilo kontrolü, düşük kan şekeri seviyeleri, diyabetin önlenmesi, uzun süreli kontrol, düşük dereceli iltihaplanma ile ilişkilendiren çalışmalarımız var. Bu, bilirsiniz, kronik hastalığın uçurumudur. Lenfoid doku gelişimindeki anahtarıdır ve laminat propiadaki T Hücrelerinin bileşimini etkiler. İşte bizi koruyan şey budur. Bu, vücudumuzun koruma sistemlerinin temelidir. Ve daha önce de söylediğim gibi, sinir sistemi ve ruh sağlığı arasındaki bağlantı çok büyüktür. Peki bu temelde, bu mikrobiyotayı nasıl düzenler ve optimize ederiz? Neden Béchamp ve Louis Pasteurwell'in mikrop teorisi hakkında konuşmaya başladık, çünkü bir denge olması gerekiyor. Aynı zamanda vücudumuza ve çocuklarımıza çevreye uyum sağlamaları, çamurda oynamaları, dışarıda oynamaları, vücutlarına doğru mikrobiyomları almaları için zaman vermemiz gerekiyor. Mikrobiyomun çeşitliliği bizi koruyacak olan şeydir. Bu yüzden çok çeşitli bir mikrobiyom kolonisi yaratmamız ve inşa etmemiz gerekiyor. Bu da doğum kanalından geçtiğimizde başlıyor. Ama bunu bir sonraki bölümde konuşacağız.
Teşekkür ederim. Takip ettiğinizden emin olun. İçeriği beğendiyseniz ve bu yolculuğa devam etmek istiyorsanız bildirim için zili çalın, bir sonraki bölümde görüşmek üzere. Ve sana söz veriyorum, iyi olacak.