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A recent study published in the Journal of Functional Foods delved into the impact of kimchi consumption on body composition. Researchers conducted a randomized, double-blind, placebo-controlled trial, where participants were assigned to either a kimchi or placebo group. After a specific period of kimchi or placebo consumption, the kimchi group exhibited a significant reduction in body fat compared to the placebo group. This suggests that regular kimchi consumption may contribute to weight loss and improved body composition. #kimchi #bodyfat #weightloss #metabolism #Leuconostocmesenteroides Wooje Lee, Min-Sung Kwon, Ye-Rang Yun, et al. (2024) Effects of kimchi consumption on body fat and intestinal microbiota in overweight participants: A randomized, double-blind, placebo-controlled, single-center clinical trial, Journal of Functional Foods. doi:https://doi.org/10.1016/j.jff.2024.106401. https://www.sciencedirect.com/science/article/pii/S1756464624004031 Alchepharma,Ralph Turchiano,citation,research,study,kimchi,gut microbiota,obesity,weight loss,body composition,probiotics,prebiotics,kimchi starter,fermented foods,metabolic health,inflammatory bowel disease,irritable bowel syndrome,digestive health,microbiome,microbiome diversity,short-chain fatty acids,SCFAs,Leuconostoc mesenteroides,mental health,Korean food,Asian diet,nutrition research,clinical trial,randomized controlled trial,Akkermansia muciniphila

A retrospective cohort study of 304 adults (aged 20-74) found that while no-exercise, aerobic training (AR), and resistance training (RT) all led to similar total weight loss on a calorie-restricted diet, the quality of that loss varied drastically. Participants in the RT group were the only ones to experience true body recomposition—simultaneously losing significant fat mass while actually gaining fat-free mass (averaging +0.8 kg in men and +0.9 kg in women). In contrast, those who did no exercise or only aerobic exercise lost substantial muscle mass along with their fat. Notably, RT produced the greatest reduction in abdominal circumference, a key marker for cardiometabolic health.________________________________________• "This information is for educational purposes only and should not be interpreted as medical advice."• "The study was a retrospective cohort study on adults with a wide range of BMIs; individual results may vary based on starting composition and adherence."• "Always consult with a healthcare professional or certified trainer before starting a new resistance training program, especially if you have pre-existing orthopedic conditions."• "This channel is not monetized and does not provide medical advice."________________________________________#ResistanceTraining #BodyRecomposition #HighQualityWeightLoss #MusclePreservation #FrontiersInEndocrinologyFormal AMA CitationLahav Y, Yavetz R, Gepner Y. Resistance training as a key strategy for high-quality weight loss in men and women. Front Endocrinol. 2026;16:1725500. doi:10.3389/fendo.2025.1725500________________________________________Resistance training weight loss 2026, high-quality weight loss study, fat-free mass preservation, body composition DXA, Tel Aviv University research, Yftach Gepner, muscle mass calorie restriction, abdominal circumference obesity, RT vs aerobic exercise, resting metabolic rate muscle, body recomposition, protein intake weight loss, muscle protein synthesis, sarcopenia prevention, metabolic health exercise, fat mass ratio, 500 kcal deficit, visceral fat loss

A 2026 randomized controlled trial published in Nature Communications (or similar) investigated the mechanisms behind the cholesterol-lowering effects of oats in patients with metabolic syndrome. While the role of beta-glucan fiber is well-known, this study identifies a secondary, potent pathway: the microbial production of phenolic metabolites. Researchers found that the gut microbiota ferments specific oat components into bioactive compounds that significantly reduce Total-C and LDL-cholesterol levels.The trial demonstrated that consistent oat consumption led to a distinct shift in the gut microbiome profile, favoring bacteria that produce heart-healthy phenolic acids. These metabolites work by regulating lipid metabolism and reducing systemic inflammation, offering a dual-action approach to managing metabolic syndrome. This research underscores the importance of the gut-heart axis and suggests that the benefits of oats are highly dependent on an individual's unique microbial environment.DisclaimersThis information is for educational purposes only and is not medical advice.The results were specifically observed in individuals with metabolic syndrome; effects may vary in healthy populations.Do not discontinue prescribed cholesterol medications without consulting a qualified healthcare professional.Nutritional interventions should be part of a comprehensive lifestyle plan managed by a doctor.#HeartHealth #CholesterolHacks #Oats #MetabolicSyndrome #GutMicrobiome #NutritionScience #HealthyLifestyle #LDL #NaturalRemedies #MicrobiomeDiet #Alchepharma #ScienceUpdate #GutHeartAxisWang Z, et al. Cholesterol-lowering effects of oats induced by microbially produced phenolic metabolites in metabolic syndrome: a randomized controlled trial. Nature Communications. 2026;17(1):6830. doi:10.1038/s41467-026-68303-9.oats cholesterol study 2026, gut bacteria lower ldl, metabolic syndrome diet science, phenolic metabolites oats, oat beta glucan vs polyphenols, natural cholesterol lowering 2026, gut microbiome heart health, clinical trial oats metabolic syndrome, how oats reduce ldl, bioavailable oat metabolites, diet for metabolic syndrome, lipid lowering functional foods, gut heart axis research

A 2026 narrative review published in Nutrients evaluates the clinical evidence for microalgae and macroalgae as a functional, sustainable food resource. The review highlights that microalgae like Spirulina and Chlorella are among the richest natural protein sources, containing up to 60–70% protein by dry weight—surpassing even soybeans. These algal proteins are "complete," providing all essential amino acids with digestibility scores (PDCAAS) comparable to egg and soy.Clinical findings demonstrate that acute ingestion of 25g of microalgae protein stimulates muscle protein synthesis (MPS) as effectively as high-quality animal proteins. Beyond muscle maintenance, regular algal consumption is linked to significant cardiovascular benefits, including reduced C-reactive protein (an inflammation marker), lowered systolic blood pressure, and improved lipid profiles (total and LDL-cholesterol). Furthermore, algae serve as a critical sustainable alternative for omega-3 fatty acids (EPA and DHA), particularly for those on plant-based diets. Despite these promising functional effects, researchers noted that evidence remains limited by small study sizes and sensory barriers like "fishy" flavor.Disclaimers• This information is for educational purposes only and should not be interpreted as medical advice.• Clinical evidence is largely based on small, short-term intervention studies with high variability in species and dosage.• Some algae, particularly kelp, have high iodine bioavailability that may influence thyroid function; consult a healthcare professional before significant use.• Individuals with specific allergies or sensitivities should consult with a qualified provider before introducing algae-based supplements to their diet.#AlgaeProtein #Microalgae #Spirulina #Chlorella #VeganProtein #SustainableNutrition #MuscleProteinSynthesis #Omega3 #HeartHealth #Superfoods #PlantBasedNutrition #CleanLabel #NutritionScience #FutureOfFood #AlternativeProteinWang Z, Scherbinek M, Skurk T. Algae and Algal Protein in Human Nutrition: A Narrative Review of Health Outcomes from Clinical Studies. Nutrients. 2026;18(2):277. doi:10.3390/nu18020277.algae protein muscle synthesis, spirulina vs chlorella benefits, microalgae nutritional value 2026, sustainable vegan protein sources, algal omega 3 bioavailability, seaweeds for metabolic health, algae blood pressure reduction, clinical study microalgae protein, PDCAAS algal protein, Chlorella immune function IgA, algae for weight management, Spirulina anti-inflammatory effects, sustainable food crops 2050

A 2026 narrative review published in Nutrients investigated how A1 and A2 beta-casein variants specifically impact the human and murine gut environment. While cow's milk is a dietary staple, the A1 variant—common in Northern European breeds—differs from the ancestral A2 variant by a single amino acid mutation that allows for the release of beta-casomorphin-7 (BCM-7) during digestion.This review of eight recent studies found that A1 beta-casein is more frequently associated with dysbiosis and an increased abundance of potentially pathogenic species like Streptococcus pyogenes. Conversely, A2 beta-casein was shown to promote greater microbial diversity and significantly increase beneficial taxa, including Lactobacillus animalis and Bifidobacterium longum. In specific models, A2 consumption led to a significant increase in short-chain fatty acids (SCFAs) like acetate and butyrate, which are critical for gut integrity and metabolic health. These findings suggest that for individuals experiencing digestive discomfort, choosing A2-dominant dairy may offer a more favorable gut environment and reduced inflammation compared to traditional A1 milk.Disclaimers• This information is for educational purposes only and should not be interpreted as medical advice. • The majority of the studies reviewed (7 out of 8) utilized murine models. Further well-designed human clinical trials are necessary to confirm these effects in broader populations. • Always consult with a qualified healthcare professional before making significant changes to your diet, especially if you have diagnosed digestive conditions or milk allergies.#A2Milk #GutHealth #Microbiome #NutritionScience #DigestiveHealth #Casein #LactoseIntolerance #Probiotics #HealthyLiving #DairyScience #Microbiota #Inflammation #BioactivePeptides #Bifidobacterium #GutBrainAxisAMA CitationSujani S, Czerwinski KJ, Savaiano DA. A Narrative Review: A1 and A2 Milk Beta Caseins Effect on Gut Microbiota. Nutrients. 2026;18(1):138. doi:10.3390/nu18010138.Alchepharma,Ralph Turchiano,citation,research,study,A1 vs A2 milk gut microbiota,beta-casomorphin-7 health effects,A2 milk benefits for bloating,milk protein variants and dysbiosis,Bifidobacterium longum and dairy,dairy-induced gut inflammation,milk casein mutation history,Purdue University nutrition research 2026,short chain fatty acids milk digestion,A2 milk metabolic health,gut-microbiota-brain axis dairy,A2 milk for sensitive stomachs,cow breeds A1 vs A2 protein

A 2025 randomized, double-blind crossover study published in Nutrients investigated whether Rhodiola rosea (RR) could improve elite performance in just seven days. Testing 27 resistance-trained adults, researchers compared a low dose (200 mg/day) and a high dose (1500 mg/day) against a placebo.The results were dose-specific: the low dose significantly increased Bench Press 1RM by 5.59 kg and boosted muscular endurance in the third set by 39.6%. Conversely, the high dose was most effective for the lower body, increasing Leg Press 1RM by 47.7 kg. Beyond physical strength, Rhodiola acted as a powerful nootropic, improving executive function on the Stroop test by 13.4% (low dose) to 17.2% (high dose). Interestingly, RR did not improve single-bout explosive power on the Wingate test, suggesting its primary benefit lies in fatigue resistance during high-volume training. These performance gains occurred without any significant changes to heart rate or blood pressure, supporting its high safety profile for athletes.________________________________________3. Disclaimers• This information is for educational purposes only and should not be interpreted as medical advice.• The study discussed was conducted on a specific population of healthy, resistance-trained adults (ages 18–40). Further research may be needed to confirm these findings in other populations.• Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan, especially if you have a medical condition or are taking medications.________________________________________Koozehchian MS, Newton AT, Mabrey G, Bonness FM, Rafajlovska R, Naderi A. Dose–Response Effects of Short-Term Rhodiola rosea (Golden Root Extract) Supplementation on Anaerobic Exercise Performance and Cognitive Function in Resistance-Trained Athletes: A Randomized, Crossover, Double-Blind, and Placebo-Controlled Study. Nutrients. 2025; 17(23):3736. https://doi.org/10.3390/nu17233736#RhodiolaRosea #SportsNutrition #StrengthTraining #Adaptogens #MuscleEndurance #Nootropics #ExerciseScience #FitnessResearch #BenchPress #LegDay #NaturalPerformance #Biohacking #SupplementScience #PreWorkout #Focus #AthleticPerformance #GoldenRoot #FitnessDiscovery #ScienceBasedFitness #GymLife #Hypertrophy #BodybuildingSupplements #WorkoutTips #Neuroscience #StrengthandConditioning________________________________________Alchepharma,Ralph Turchiano,citation,research,study,Rhodiola rosea benefits for athletes,2025 Rhodiola rosea study,best Rhodiola rosea dosage for strength,salidroside vs rosavin for exercise,natural pre-workout for focus,how to increase bench press strength,supplements for muscular endurance,Golden Root extract for lifters,Rhodiola rosea 200mg vs 1500mg,adaptogens for resistance training,nootropics for workout focus,Rhodiola rosea side effects

A massive analysis of 20,186 Billboard Hot 100 song lyrics from 1973 to 2023 provides quantifiable proof that our music is becoming a mirror for our rising collective stress. Over five decades, researchers documented a significant increase in stress-related language and a linear decline in positive sentiment. Songs have also become steadily simpler and more repetitive, mirroring broader cultural shifts in attention and complexity.However, the study reveals a critical health insight: during major societal shocks like the COVID-19 pandemic, listeners actually gravitated away from negative lyrics. This trend indicates a collective move toward Mood Management, where we use "emotion-incongruent" music—happy, calm, or uplifting tracks—as a form of escapism to regulate our emotional states during high-stress periods. Interestingly, while pop generally grew simpler, periods of intense stress corresponded with a preference for more complex lyrics, suggesting that we look for more cognitively demanding art when we are under internal pressure.Disclaimers• This information is for educational purposes only and should not be interpreted as medical or mental health advice.• The study discussed analyzed mainstream music consumption patterns; individual responses to music vary significantly.• Always consult with a qualified healthcare professional or mental health expert before making changes to your wellness routine or if you are experiencing chronic stress.• All research findings presented are observational and represent temporal associations, not definitive causal effects.#MusicPsychology #MentalHealthMatters #StressManagement #BillboardTrends #EmotionalRegulationForamitti M, Nater UM, Lamm C, Martins M. Societal crises disrupt long-term increases in stress, negativity, and simplicity in US Billboard song lyrics from 1973 to 2023. Sci Rep. 2025;15:41733. doi:10.1038/s41598-025-28327-5Alchepharma,Ralph Turchiano,citation,research,study,emotional regulation through music,science of mood boosting songs,Billboard Hot 100 lyric analysis,stress-related language in music,why is music getting sadder,music as an emotion regulation machine,cortisol reduction music,dopamine release through music,mindful listening trends,deep focus music science,pop music evolution 1973-2023,complexity in popular music,psychological impact of lyrics,neurobiology of music

A randomized, double-blind, placebo-controlled crossover trial investigated the effect of a 7-day creatine monohydrate (CrM) loading phase (20 g/day) on physically active men. The study found that CrM improved subjective sleep quality (SSQ) compared to the placebo (PL). CrM was also associated with an earlier in-bed time. Additionally, after the loading phase, CrM enhanced cognitive performance on the Digit Cancellation Test (DCT) and reduced perceived muscle soreness. CrM also increased physical output during the 5 m shuttle run test (5mSRT), specifically boosting Total Distance (TD) and Best Distance (BD). However, CrM did not significantly affect objective sleep parameters (such as total sleep time, sleep efficiency, or sleep latency). CrM also did not significantly alter the fatigue index (FI) or rating of perceived exertion (RPE) during the exercise test. The researchers concluded that a short-term CrM loading protocol offers additional benefits beyond its traditional muscle-enhancing role⚠️ Disclaimers (Source-Compliant)• This information is for educational purposes only and should not be interpreted as medical advice.• The study discussed was a randomized, double-blind, placebo-controlled crossover trial conducted on a specific population (physically active men).• Further research may be needed to confirm these findings in other populations.• Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan, especially if you have a medical condition or are taking medications.#CreatineMonohydrate #SleepQuality #CognitiveFunction #creatine #ErgogenicAids Ben Maaoui K, Delleli S, Mahdi N, et al. Effects of Creatine Monohydrate Loading on Sleep Metrics, Physical Performance, Cognitive Function, and Recovery in Physically Active Men: A Randomized, Double-Blind, Placebo-Controlled, Crossover Trial. Nutrients. 2025;17(24):3831 . doi:10.3390/nu17243831Alchepharma,Ralph Turchiano,citation,research,study,Creatine loading phase,creatine sleep metrics,creatine cognitive function,creatine physical performance,creatine recovery,creatine muscle soreness,digit cancellation test,subjective sleep quality,5m shuttle run test,repeated sprint ability,short-term creatine supplementation,creatine brain health,creatine in active men,actigraphy sleep,Hooper questionnaire,total distance 5mSRT,creatine for athletes

27% Less Cardiac Death: The Cocoa Extract Study Explained Ep. 1271 DEC 2025A major randomized controlled trial, the COSMOS study, previously established a stunning statistic: older adults taking daily cocoa extract experienced a 27% reduction in cardiovascular disease death. However, the biological reason why remained unclear—until now. A new analysis published in Age and Ageing (Sept 2025) examined the bloodwork of 598 participants over two years. The researchers discovered that the cocoa extract (containing 500mg of flavanols) significantly reduced "inflammaging"—specifically lowering high-sensitivity C-reactive protein (hsCRP) by 8.4%. This reduction in chronic inflammation offers the "missing link" that explains the mechanism behind the massive 27% drop in cardiovascular mortality.3. Citations & Resources• Primary Study: Li, S., et al. "Effects of 2-year cocoa extract supplementation on inflammaging biomarkers in older US adults." Age and Ageing, 2025. Link to Article• Press Release: Mass General Brigham. "Study finds cocoa extract supplement reduced key marker of inflammation and aging." EurekAlert! Link to Press Release4. Disclaimers• "This information is for educational purposes only and should not be interpreted as medical advice."• "The study discussed was conducted on older adults (60+). Further research may be needed to confirm these findings in other populations."• "Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan, especially if you have a medical condition or are taking medications."#CardiovascularHealth #CocoaExtract #27Percent #Inflammaging #LongevityResearchAlchepharma,Ralph Turchiano,citation,research,study,Cocoa extract,cardiovascular mortality,COSMOS trial,heart disease death prevention,hsCRP,inflammation mechanism,reduced cardiovascular mortality,flavanol benefits,life extension study,cardiovascular health,randomized controlled trial,systemic inflammation,C-reactive protein,nutrition science,heart protection,vascular health,immune modulation,interferon-gamma,heart health,longevity science

Description: Can a natural herbal supplement actually improve game speed and recovery? A new 2025 study on professional basketball players suggests the answer might be yes.In this video, we break down research published in the journal Nutrients that tested the effects of Rhodiola rosea on 48 professional male basketball players over a 28-day period. We analyze the data on simulated game performance, VO2max, and fatigue levels to see if this "golden root" is the real deal for athletes.🔍 In This Video We Cover:• The Protocol: How the researchers simulated a high-intensity basketball game to test endurance.• The Speed Gains: Why the Rhodiola group finished their sprints and total game time significantly faster than the placebo group.• The Engine Upgrade: How supplementation impacted VO2max and 5km run times.• Recovery Data: The surprising effect on heart rate recovery 60 seconds after the final whistle.📄 The Study: Wang, J.; Zhao, H.; et al. "The Effect of Short-Term Rhodiola rosea Supplementation on Simulated Game Time, Perceived Fatigue, and Performance in Basketball Players." Nutrients 2025, 17, 3694. DOI: https://doi.org/10.3390/nu17233694 ⚠️ Disclaimers:• Not Medical Advice: This video is for educational purposes only. Always consult with a qualified healthcare professional before starting any new supplement, diet, or training program.• Study Specifics: The study discussed was conducted on professional male athletes. Results may vary for other populations.• This channel does not provide medical advice.________________________________________#RhodiolaRosea #BasketballScience #AthleteRecovery #VO2Max #SportsNutritionAlchepharma,Ralph Turchiano,citation,research,study,Rhodiola rosea benefits,herbal supplements for athletes,increase VO2max naturally,sports science 2025,fatigue management in sports,Rhodiola vs placebo,Nutrients journal study,sprint speed improvement,athlete heart rate recovery,natural ergogenic aids,professional basketball training,aerobic capacity workout,reduce perceived exertion,adaptogens for sports,simulated game testing,anti-fatigue supplements

New Study: Vitamin D Reduces Recurrent Heart Attacks by 50%? Ep. 1269 NOV 2025________________________________________Prevent Recurrent Heart Attacks, Targeted Vitamin D Dosing, Acute Coronary Syndrome Treatment, TARGET-D Trial Results 2025, Vitamin D Levels for Heart Health, Reducing MACE Risk, Intermountain Health Study.In this episode, we dive into the groundbreaking TARGET-D trial (presented at AHA 2025) that shows how "treating to target"—adjusting Vitamin D dosage to reach specific blood levels—may significantly reduce the risk of recurrent heart attacks. While the overall cardiovascular risk (MACE) didn't change statistically in the broad group, the study found a significant reduction in repeat heart attacks (Myocardial Infarction) for those in the treatment group. Learn the difference between "Intention to Treat" and "Per Protocol" analysis and what this means for secondary heart prevention.Source: May HT, Le VT, Anderson JL, et al. A Randomized Clinical Trial Evaluating Vitamin D Normalization on Major Adverse Cardiovascular-Related Events Among Acute Coronary Syndrome Patients: The TARGET-D Trial. Abstract presented at: American Heart Association Scientific Sessions 2025; November 9, 2025; New Orleans, LA.Disclaimers:• This information is for educational purposes only and should not be interpreted as medical advice.• The study discussed was conducted on Acute Coronary Syndrome patients (survivors of heart attack or unstable angina). These findings may not apply to the general healthy population.• Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan.#VitaminD #HeartAttack #TARGETD #Cardiology #MedicalResearch________________________________________citation,TARGET-D trial,Vitamin D3 supplementation,Acute Coronary Syndrome,myocardial infarction reduction,heart attack prevention,treat to target vitamin D,cardiovascular health,25-hydroxyvitamin D,randomized clinical trial 2025,MACE outcomes,vitamin D deficiency,heart failure hospitalization,recurrent heart attack,vitamin D dosing algorithm,nutrition and heart disease,secondary prevention cardiology,vitamin D levels 40 ng/mL

📰 SummaryA recent study published in Nutrients investigated the effects of dark chocolate (DC) on anaerobic sprint performance. The study involved twenty healthy participants who completed a randomized, single-blinded experiment.Participants completed two trials: one after consuming DC milk and another after consuming an iso-caloric white chocolate (WC) milk, which served as a flavonoid-free control. In each trial, they performed a Running Anaerobic Sprint Test (RAST), which consisted of two sets of six 35-meter sprints.The results showed that DC supplementation significantly improved performance in the second set of sprints:• Faster Average Sprint Time: 6.43 s (DC) vs. 6.62 s (WC) (p=0.012).• Faster Total Effort Time: 38.58 s (DC) vs. 39.72 s (WC) (p=0.012).• Higher Mean Power: 354.09 W (DC) vs. 323.81 W (WC) (p=0.009).Additionally, during the first set of sprints, participants had a significantly lower (better) fatigue index after consuming DC (30.71%) compared to WC (38.67%) (p=0.006).⚠️ Disclaimers• This information is for educational purposes only and should not be interpreted as medical or nutritional advice.• The study discussed was conducted on a small sample of 20 healthy adults. These findings may not apply to everyone, nor do they reflect long-term effects.• Always consult with a qualified healthcare professional before making any changes to your diet, supplementation, or training regimen.📜 CitationBalasekaran, G.; Ng, Y.C.; Foong, S.; Ong, X.R.R.; Boey, P. Effects of Dark Chocolate on Physiological and Anaerobic Performance Among Healthy Female and Male Adults. Nutrients 2025, 17, 3317. https://doi.org/10.3390/nu17213317#DarkChocolate #AnaerobicPerformance #SprintTest #ExerciseScience #SportsNutritionDark chocolate, anaerobic performance, RAST, running anaerobic sprint test, flavonoids, epicatechin, theobromine, cocoa, white chocolate control, exercise performance, sports nutrition, ergogenic aid, fatigue index, power output, heart rate, RPE, rate of perceived exertion, healthy adults, sprint timing, muscle fatigue, vasodilation, nitric oxide, athletic performance, supplementation, Nutrients journal

A 2025 systematic review published in the journal Nutrients analyzed the role of folate supplementation in managing peripheral neuropathy (PN). The review synthesized data from 12 studies, which included a total of 3015 patients. The findings demonstrated "promising symptomatic benefits". This included pain reductions reaching 3 points , symptom resolution rates as high as 87.5% , and improvements in Neuropathy Total Symptom Score (NTSS-6) scores ranging from 0.9 to 1.5 points.Beyond symptoms, the review also highlighted objective structural improvements, such as increases in epidermal nerve fiber density (ENFD) that reached 97% in one case. Furthermore, folate supplementation was found to significantly decrease levels of homocysteine and high-sensitivity C-reactive protein (hs-CRP). The review concluded that folate has an "excellent safety profile," reporting only one adverse event among 1367 individuals.• "This information is for educational purposes only and should not be interpreted as medical advice."• "The study discussed is a systematic review, which synthesizes data from 12 other studies (including observational studies and randomized controlled trials). The included studies used various folate forms and dosages, often in combination with other B-vitamins."• "Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan, especially if you have a medical condition or are taking medications."#Folate #PeripheralNeuropathy #DiabeticPeripheralNeuropathy #SystematicReview #HomocysteineAlves Maues, A.C.; Moren Abat, M.G.; Benlloch, M.; Mariscal, G. Folate Supplementation for Peripheral Neuropathy: A Systematic Review. Nutrients 2025, 17, 3299. https://doi.org/10.3390/nu17203299 Folate, folic acid, peripheral neuropathy, diabetic peripheral neuropathy, systematic review, L-methylfolate, NTSS-6, epidermal nerve fiber density, ENFD, pain scores, homocysteine, hs-CRP, nerve regeneration, nerve health, Metanx, methylcobalamin, pyridoxal-5'-phosphate, PN, DPN, neuroprotection, vitamin B, myelin maintenance, symptom resolution, UMP, B12

A study in the journal Nutrients explored the effects of Lepidium meyenii Walpers (LMW), also known as Maca, on salivary gland damage caused by radiation in mice. Researchers found that mice treated with an LMW extract (LMWE) showed significant improvements compared to an untreated radiation-injury group. Specifically, LMWE treatment reduced the saliva secretion lag time from about 198 seconds in the injured group to as low as 159 seconds. Furthermore, the higher dose of LMWE increased salivary amylase activity by over 20% and helped restore the weight of the salivary glands. The study also identified two potentially new active compounds in Maca, DHPPD and E4Z-PD, which appeared to selectively promote the differentiation of specific types of salivary gland cells in a lab setting. These findings suggest that LMWE may help protect against and regenerate salivary gland dysfunction following radiation injury through its antioxidant and cell-differentiating properties.This information is for educational purposes only and should not be interpreted as medical advice. The study discussed was conducted on animals and in vitro (lab) models. Further research is needed to confirm these findings in humans. Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan, especially if you have a medical condition or are taking medications.#LepidiumMeyenii #Xerostomia #SalivaryGland #RadiationInjury #MacaRootTsai, Y.-T.; Lin, Y.-C.; Cheng, M.-J.; Shih, C.-M.; Tsai, C.-S.; Lai, Z.-H.; Wu, C.-Y.; Liu, C.-W.; Lin, F.-Y.; Lin, Y.-W. Lepidium meyenii Walpers Promotes the Regeneration of Salivary Gland and Prevents Xerostomia After Irradiation Injury. Nutrients 2025, 17, 3033. https://doi.org/10.3390/nu17193033Lepidium meyenii Walpers, maca, Peruvian ginseng, xerostomia, dry mouth, radiation therapy side effects, head and neck cancer, salivary gland regeneration, acinar atrophy, TGF-β1 pathway, Par-C10 cells, salivary organoid, amifostine, pilocarpine, radioprotection, antioxidant, anti-fibrotic, macamides, macaenes, DHPPD, E4Z-PD, salivary amylase, AQP5, Mist1

The present study demonstrates that green tea extract and ginger supplementation, individually and in combination, enhanced endurance performance, metabolic efficiency, and thermal perception in recreationally active males under normothermic and cold conditions. Green tea alone increased time to exhaustion and reduced respiratory exchange ratio in normothermic conditions, indicating improved fat oxidation and endurance capacity. In cold conditions, the combination of green tea and ginger enhanced time to exhaustion, lowered the respiratory exchange ratio, improved thermal sensation, and reduced muscle soreness. These effects are most pronounced in cold environments, where the combined supplementation mitigated the heightened physiological demands of cold exposure while amplifying metabolic benefits. To our knowledge, this is the first randomized, double-blind crossover trial to systematically evaluate the supportive combined effects of green tea and ginger across different environmental conditions.A 2025 study in the journal Nutrients investigated the effects of green tea extract and ginger on endurance performance in different temperatures. In a randomized, double-blind crossover trial, sixteen recreationally active males were tested under eight different conditions. The conditions included taking a placebo, 500 mg of green tea extract, 1000 mg of ginger, or a combination of both, each in normal (normothermic) and cold environments (). In normal temperatures, both green tea alone and the combined supplement significantly increased the time-to-exhaustion (endurance) and reduced the respiratory exchange ratio (RER), indicating greater fat oxidation, compared to the placebo. In cold conditions, the combination of green tea and ginger was most effective, significantly enhancing endurance, improving thermal sensation (feeling warmer), and reducing RER compared to both placebo and ginger alone. All active supplements (green tea, ginger, and combined) also significantly decreased muscle soreness 24 hours after exercise in the cold compared to the placebo. Disclaimers:• "This information is for educational purposes only and should not be interpreted as medical advice."• "The study discussed was conducted on a small sample of 16 recreationally active males. The findings cannot be extrapolated to women, older adults, or competitive athletes, and further research is needed."• "Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan, especially if you have a medical condition or are taking medications."• "This channel is not monetized and does not provide medical advice."• (Reminder: Please include a verbal disclaimer in the video itself.)#GreenTea #Ginger #EndurancePerformance #ColdEnvironment #FatOxidationDemirli, A.; Ulupınar, S.; Terzi, M.; Özbay, S.; Özkara, A.B.; Gençoğlu, C.; Ouergui, L; Ardigò, L.P. Synergistic Effects of Green Tea Extract and Ginger Supplementation on Endurance Performance and Thermal Perception in Normothermic and Cold Environments: A Randomized, Placebo-Controlled, Double-Blind Crossover Trial. Nutrients 2025, 17, 2949. https://doi.org/10.3390/nu17182949. Alchepharma,Ralph Turchiano,citation,research,study,green tea extract,ginger supplementation,endurance performance,cold environment,normothermic,thermal perception,fat oxidation,time to exhaustion,perceived exertion,muscle soreness,synergistic effects,catechins,epigallocatechin gallate,gingerols,ergogenic aids,thermogenesis,randomized controlled trial,crossover trial,exercise physiology,submaximal exercise,VO2 max,sports nutritionNarrator: Ralph Turchiano, AlchePharma CEO

A major scientific review looked at the best available evidence on apple cider vinegar (ACV) and its effects on body weight. Researchers combined the results from 9 different studies that included adults who were overweight, obese, or had type 2 diabetes.Here’s what they found:• Taking ACV daily was linked to a significant drop in body weight, BMI, and waist size.• The authors calculated this could amount to an average weight loss of about 7.4 kg (over 16 pounds).• The most effective approach seemed to be taking about two tablespoons (30 mL) per day for up to 12 weeks.The main takeaway is that science suggests ACV may be a helpful tool for short-term weight management.Disclaimers:"This information is for educational purposes only and should not be interpreted as medical advice.""The study discussed is a meta-analysis of randomized controlled trials conducted on adult humans who were overweight, obese, or had type 2 diabetes. The intervention periods in the included studies were relatively short, ranging from 4 to 12 weeks.""Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan, especially if you have a medical condition or are taking medications.""This channel does not provide medical advice."#AppleCiderVinegar #WeightLoss #BodyComposition #MetaAnalysis #ObesityResearchSource Article Citation:Castagna, A.; Ferro, Y.; Noto, F.R.; et al. Effect of Apple Cider Vinegar Intake on Body Composition in Humans with Type 2 Diabetes and/or Overweight: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients 2025, 17, 3000. DOI: https://doi.org/10.3390/nu17183000 Apple cider vinegar, ACV, acetic acid, weight management, body composition, obesity, overweight, type 2 diabetes, meta-analysis, randomized controlled trial, RCT, body weight, BMI, body mass index, waist circumference, visceral adiposity, anthropometric measurements, weight loss, dietary supplement, short-term weight management, metabolic health, adiposity, nutritional intervention, systematic review, dose-response

A recent randomized, double-blind, placebo-controlled study published in the journal Nutrients investigated the effects of Cistanche deserticola (CD) supplementation on muscle strength and recovery. The eight-week trial involved 48 male participants, who were divided into resistance-trained and untrained groups. Participants in the intervention group received 5 g of CD extract twice daily, for a total of 10 g per day, while following a standardized resistance training program three times per week.Among untrained individuals, the CD group showed significantly greater improvements in 1RM bench press, 1RM squat, maximal voluntary isometric contraction (MVIC), and repetitions to failure (RTF) compared to the placebo group. Furthermore, the CD group exhibited significantly improved recovery markers, including increased serum testosterone and decreased levels of cortisol, C-reactive protein (CRP), and creatine kinase (CK). In the trained group, CD supplementation led to significant increases in 1RM squat strength and MVIC. While upper body strength and endurance gains were not statistically different from the placebo group, the trained CD group still showed significantly better recovery markers, including improved testosterone and cortisol levels and marked reductions in CRP and CK. The authors concluded that eight weeks of CD supplementation effectively enhanced muscle strength and facilitated post-exercise recovery.Disclaimers:• "This information is for educational purposes only and should not be interpreted as medical advice."• "The study discussed was conducted on healthy male participants (both resistance-trained and untrained). Further research may be needed to confirm these findings in other populations."• "Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan, especially if you have a medical condition or are taking medications."• "This channel does not provide medical advice."#CistancheDeserticola #MuscleStrength #ResistanceTraining #MuscleRecovery #SportsNutritionTao B, Lian W, Min R, Zhang X, Chen L, Hao S, Li Z, Ma C, Zhang H, Liu C. Effects of Cistanche deserticola Y.C. Ma Supplementation on Muscle Strength and Recovery: A Randomized Controlled Trial. Nutrients. 2025; 17(18):2965. https://doi.org/10.3390/nu17182965Alchepharma,Ralph Turchiano,citation,research,study,Cistanche deserticola,Desert Ginseng,muscle strength,muscle recovery,resistance training,testosterone,cortisol,creatine kinase,C-reactive protein,randomized controlled trial,ergogenic aid,sports nutrition,phenylethanoid glycosides,echinacoside,acteoside,traditional Chinese medicine,strength gains,muscle endurance,post-exercise recovery,hormonal response,inflammation markers,1RM bench press,1RM squat

A new study in the journal Food Quality and Preference investigated if increasing the spiciness of a meal could influence eating behaviors and reduce how much food people consume. In a series of experiments, researchers had adults eat either a mild or a spicy version of beef chili or chicken tikka masala in a lab setting. The results were significant: when participants ate the spicy beef chili, they consumed 11% less food (about 46 grams) and ate 11% more slowly compared to when they ate the mild version. A similar outcome was observed with a reformulated chicken tikka masala, where the spicy version led to an 18% reduction in food intake (about 64 grams) and a 17% slower eating rate. Interestingly, this reduction in consumption was not because participants liked the spicy food less or drank more water. The findings suggest that the “oral burn” from capsaicin—the active component in chili peppers—directly leads to slower eating and bite rates, which in turn reduces overall food and energy intake.DisclaimersThis information is for educational purposes only and should not be interpreted as medical advice.The study discussed was conducted on adults in a controlled laboratory setting. These findings may not apply to different populations or real-world dining situations.Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan, especially if you have a medical condition or are taking medications.#Capsaicin #EatingRate #FoodIntake #Satiation #PaprikaCunningham, P. M., Smith, I. M., & Hayes, J. E. (2025). Increasing the spiciness of a lunch meal influences oral processing behaviors and decreases food and energy intake. Food Quality and Preference, 131, 105566.Capsaicin, paprika, oral burn, spice, chili pepper, eating rate, food intake, energy intake, oral processing, satiation, satiety, ad libitum intake, beef chili, chicken tikka masala, eating behavior, weight management, food formulation, paprika, non-textural manipulation, bite rate, meal duration, food pleasure, calorie reduction, appetite, human study, crossover design

A recent crossover randomized controlled trial published in the journal Nutrients investigated the effects of paprika xanthophylls (PX) on endurance and cognitive function in 21 healthy college students. Participants took a supplement containing 9 mg of PX daily for one month and were compared against a control condition (no intake). The study found significant improvements in physical endurance for the PX group, including higher exercise efficiency during both incremental (p=0.004) and constant load tests (p=0.030). Heart rate was also significantly lower during both the incremental test (p=0.032) and the constant load test (p=0.020). While there were no significant differences between the groups on cognitive tests, the PX group alone showed significant internal improvements in scores on the Trail Making Test Type B (p=0.034) and the Stroop test interference rate I (p=0.040). The authors speculate these benefits may be due to improved oxygen delivery efficiency.Disclaimers:"This information is for educational purposes only and should not be interpreted as medical advice.""The study discussed was conducted on a small sample of healthy college students and was predominantly male (18 males, 3 females). The authors note the results should be interpreted with caution and may not be generalizable to other populations.""This study did not use a placebo control group, which is a methodological limitation.""Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan, especially if you have a medical condition or are taking medications.""This Channel does not provide medical advice."#PaprikaXanthophyll #EndurancePerformance #CognitiveFunction #ExerciseEfficiency #OxygenDeliveryKim D, Wadazumi T. Effects of Paprika Xanthophyll Intake on Endurance and Cognitive Function in College Students: A Crossover Randomized Controlled Trial. Nutrients. 2025; 17(17):2780. https://doi.org/10.3390/nu17172780Alchepharma,Ralph Turchiano,citation,research,study,Paprika xanthophylls,capsanthin,capsorubin,endurance performance,cognitive function,exercise efficiency,oxygen delivery efficiency,DO2,red blood cell deformability,heart rate during exercise,college students,Stroop test,ventilatory threshold,antioxidant supplements,sports nutrition,ergogenic aids,brain oxygenation,executive function,neurocognitive function,microcirculation,athletic performance

A recent study in the journal GeroScience investigated how age-related declines in cellular energy, specifically the molecule Guanosine triphosphate (GTP), affect waste clearance in brain cells. Using hippocampal neurons from an Alzheimer's disease (AD) mouse model, researchers found a significant, age-dependent reduction in free GTP levels, which was accelerated in the AD model neurons. This energy deficit was shown to impair critical cellular processes like endocytosis and autophagy, leading to the accumulation of toxic amyloid-beta (Aß) aggregates and increased protein oxidation. Remarkably, the researchers then treated aged neurons for 24 hours with a combination of nicotinamide (a precursor to the energy-related molecule NAD+) and EGCG (a redox modulator found in green tea). This treatment was highly effective, restoring the depleted GTP levels in aged neurons all the way back to the normal, youthful levels seen in healthy, young neurons. This restoration of cellular energy enhanced the clearance of Aß aggregates and improved the viability of aged AD model neurons by 22%.Disclaimers• "This information is for educational purposes only and should not be interpreted as medical advice."• "The study discussed was conducted in vitro on neurons isolated from mice. Further research is needed to confirm these findings in humans."• "Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan, especially if you have a medical condition or are taking medications."• "This channel is not monetized and does not provide medical advice."#GTP #Autophagy #AlzheimersResearch #Nicotinamide #EGCGSource: Santana, R. A., McWhirt, J. M., & Brewer, G. J. (2025). Treatment of age-related decreases in GTP levels restores endocytosis and autophagy. GeroScience. https://doi.org/10.1007/s11357-025-01786-4Guanosine triphosphate, GTP, Alzheimer's disease, neuronal aging, autophagy, endocytosis, bioenergetics, nicotinamide, EGCG, NAD+, Nrf2, 3xTg-AD mouse model, proteostasis, amyloid-beta clearance, Aß aggregates, mitochondrial dysfunction, cellular energy, redox state, Rab7, Arl8b, neuronal viability, protein oxidation, neurodegeneration, in vitro study, hippocampal neurons