Latest Articles
Understanding Testosterone: Defining Low Testosterone
Thresholds for Low Testosterone: The term "low testosterone" generally refers to levels that fall below a clinically accepted threshold, typically assessed through measurements of total testosterone. Total testosterone is widely used due to its routine availability, although free testosterone represents the biologically active portion that enters cells and is often considered more indicative of functional…
Understanding Testosterone (Part 1)
Testosterone is a steroid hormone that plays a crucial role in various bodily functions, from muscle growth to cognitive health. It is essential for both men and women, but it's often associated with masculinity and male characteristics. This article delves into the world of testosterone, its functions, regulation, and the controversies surrounding testosterone replacement therapy…
Optimizing Brain Health with DHA, B Vitamins and Lifestyle
In recent years the spotlight has shifted to the critical roles played by B vitamins and DHA (omega-3) in brain health and preventing cognitive decline. Studies collectively indicate a connection between the levels of B vitamins and omega-3 and their influence on cognitive decline and brain atrophy. To put it simply, it's likely that both…
Strengthening Hip Muscles for Injury Prevention
In my relentless pursuit of optimal physical fitness and injury prevention, I've learned the hard way about the importance of targeting specific muscle groups that are often overlooked in traditional training regimens. As a passionate and dedicated runner, I've experienced firsthand the consequences of neglecting certain muscle groups. My journey sheds light on the significance…
The Lowdown on Exercising for Longevity
There is a powerful treatment that effectively delays the onset of death and preserves healthspan. This treatment is called exercise, and no other treatment or drug rivals its ability to prevent chronic illness. The problem: it requires consistent effort and commitment over time and the myriad benefits of exercise cannot be packaged and sold as…
The Lowdown on Exercising for Longevity – part 1.1
What is VO2max? A look at the underlying anatomy and physiology of VO2max.
The Lowdown on Exercising for Longevity – Part 2
An introduction to understanding training zones.
The Lowdown on Exercising for Longevity – Part 2.1
The relationship between training zones and muscle recruitment.
The Lowdown on Exercising for Longevity – Part 2.2
Zone 1 and 2. Understanding low and medium intensity training zones.
The Lowdown on Exercising for Longevity – Part 2.3
Understanding higher intensity training zones 3, 4, 5 and 6
The Lowdown on Exercising for Longevity – Part 2.4
Should we be training at a higher or lower intensity? At look at the pros and cons of both.
The Lowdown on Exercising for Longevity – Part 3
By which mechanisms does exercise delay aging and prevent chronic disease?
The Lowdown on Exercising for Longevity – Part 3.1
Cardiovascular adaptations to exercise that promote longevity.
The Lowdown on Exercising for Longevity – Part 3.2
Mitochondrial and metabolic adaptations to exercise that promote longevity and performance.
The Lowdown on Exercising for Longevity – Part 3.3
Can exercise prevent or even treat cancer?
The Lowdown on Exercising for Longevity – Part 3.4
Impact of exercise on the immune system with a focus on haematological cancer
The Lowdown on Exercising for Longevity – Part 3.5
Exercise as a therapy for neurodegeneration and overall conclusion
Very low calorie diets can reverse diabetes
Several robust studies, conducted by a research team at Newcastle university, have shown that patients on a very low calorie diet (VLCD) have reversed type
Understanding Testosterone: Defining Low Testosterone
Thresholds for Low Testosterone: The term “low testosterone” generally refers to levels that fall below a clinically accepted threshold, typically assessed through measurements of total testosterone.
Total testosterone is widely used due to its routine availability, although free testosterone represents the biologically active portion that enters cells and is often considered more indicative of functional testosterone levels.
Guidelines: Looking at the British Society for Sexual Medicine Guidelines on the assessment and management of testosterone deficiency in adult men, the threshold for low testosterone is 12 nmol/L. The guidelines note that the diagnosis of symptomatic TD requires the presence of characteristic signs and symptoms, plus reduced serum concentrations of total testosterone (TT) or free testosterone (FT). These are widely used guidelines amongst clinicians in the UK treating testosterone. It’s important to note that testosterone deficiency should always be treated in the presence of signs and symptoms.
Understanding Testosterone (Part 1)
Testosterone is a steroid hormone that plays a crucial role in various bodily functions, from muscle growth to cognitive health. It is essential for both men and women, but it’s often associated with masculinity and male characteristics. This article delves into the world of testosterone, its functions, regulation, and the controversies surrounding testosterone replacement therapy (TRT).
Optimizing Brain Health with DHA, B Vitamins and Lifestyle
In recent years the spotlight has shifted to the critical roles played by B vitamins and DHA (omega-3) in brain health and preventing cognitive decline. Studies collectively indicate a connection between the levels of B vitamins and omega-3 and their influence on cognitive decline and brain atrophy. To put it simply, it’s likely that both are necessary for DHA to be effectively integrated into neuronal membranes for optimal functionality.
In the 2020 Lancet Commission report, an extensive examination of dementia was conducted with an aim to determine the preventable proportion of this condition. Their estimation concluded that 40% of dementia cases could be prevented, considering various risk factors like physical activity, body composition, diet quality, smoking, hearing loss (which can be seen as a reduction in cognitive demand), and educational status.
It’s worth noting that this estimate might be conservative, as certain factors like sleep and nutrient status, especially homocysteine levels, were not factored in. Some experts suggest that these factors alone could contribute to a population attributable risk of approximately 20%.
In this article we delve into the mechanisms by which B vitamins, in tandem with omega-3, impact heart and brain health, as well as strategies for harnessing their benefits.
Strengthening Hip Muscles for Injury Prevention
In my relentless pursuit of optimal physical fitness and injury prevention, I’ve learned the hard way about the importance of targeting specific muscle groups that are often overlooked in traditional training regimens. As a passionate and dedicated runner, I’ve experienced firsthand the consequences of neglecting certain muscle groups. My journey sheds light on the significance of focusing on the often-neglected hip muscles, specifically the hip abductors and flexors, to prevent injuries and maintain peak lower body health.
The Neglected Muscles: In the world of running, it’s all too common to become one-dimensional in our training, focusing primarily on building strength in the quadriceps, glutes, and hamstrings while unintentionally neglecting the hip abductors. This neglect can lead to the development of a tight tensor fasciae latae, causing excruciating IT band pain. My personal experience and research findings from studies available on PubMed have illuminated the undeniable association between weak hip abductors and a range of lower extremity injuries. These injuries can include hip fractures, knee injuries, and even ACL tears, emphasizing the importance of holistic training.
The Crucial Role of Hip Flexors: Among the often-overlooked hip muscles are the hip flexors, specifically the psoas and iliacus muscles, collectively known as the iliopsoas. These robust muscles play a vital role in lifting your leg when you stumble, helping to save you from a potential fall. Recent studies, such as one conducted in South Korea, have revealed a significant decrease in the volume of the psoas muscle in elderly individuals who’ve experienced hip fractures. This eye-opening finding has further emphasized to me the critical importance of maintaining both the strength and flexibility of these hip muscles to prevent potentially life-altering injuries.
The Lowdown on Exercising for Longevity
There is a powerful treatment that effectively delays the onset of death and preserves healthspan. This treatment is called exercise, and no other treatment or drug rivals its ability to prevent chronic illness.
The problem: it requires consistent effort and commitment over time and the myriad benefits of exercise cannot be packaged and sold as a medication. However, the long-term benefits of regular exercise, such as improved cardiovascular health, lower blood pressure, stronger muscles and bones, and better mental health, far outweigh the effort required to maintain an active lifestyle. These benefits also reduce the reliance on medication to prevent chronic diseases from developing.
The emerging science of longevity and optimising healthspan has seen increasing interest in both scientific and public forums. Much of the hype around longevity has surrounded advances in biology, with suggestions that pharmacological agents could target cellular aging processes and slow aging. There is little evidence to suggest this. There is however, evidence that exercise impacts both lifespan and healthspan. This becomes increasingly evident when reviewing the scientific literature on the impact of exercise on health parameters associated with aging.
The beauty of exercise is that it targets the whole human synergistically: from cellular processes through to multiple body systems and organs. The outcome of the right exercise prescription is an upgrade toward superior physiological and anatomical health. This upgrade comes with countless benefits, including suppressing the pathogenesis of all the major leading causes of death e.g. cardiovascular disease and cancer.
In this extended article on endurance training for longevity, I’ll be breaking down the profound effect of improving cardiorespiratory fitness on lifespan.
The Lowdown on Exercising for Longevity – part 1.1
What is VO2max? A look at the underlying anatomy and physiology of VO2max.
The Lowdown on Exercising for Longevity – Part 2
An introduction to understanding training zones.
The Lowdown on Exercising for Longevity – Part 2.1
The relationship between training zones and muscle recruitment.
The Lowdown on Exercising for Longevity – Part 2.2
Zone 1 and 2. Understanding low and medium intensity training zones.
The Lowdown on Exercising for Longevity – Part 2.3
Understanding higher intensity training zones 3, 4, 5 and 6
The Lowdown on Exercising for Longevity – Part 2.4
Should we be training at a higher or lower intensity? At look at the pros and cons of both.
The Lowdown on Exercising for Longevity – Part 3
By which mechanisms does exercise delay aging and prevent chronic disease?
Hi I’m Nathan a medical doctor working in the NHS.
My degree in medicine was received in the UK.
I’m fascinated with healthspan and longevity. That means living in optimal health for as long as possible.
Learn with me about health optimization through exercise, longevity tactics, nutrition and medicine.
Check out my articles on metabolism, diabetes, cardiac biomarkers and exercise. Many of these have been in collaboration with professors.
Experience
