Summary of "How to Lower Cholesterol? Diet, Supplements, or Statins?"

Guest: Magdalena Kaczan (Lipidologist)

The video provides an extensive overview of cholesterol management, the mechanism of atherosclerosis, and the roles of lifestyle, genetics, and medication in cardiovascular health.

1. Understanding Cholesterol and Lipoproteins

• The Nature of Cholesterol: Cholesterol is an essential fatty substance required for building cell membranes and producing hormones [00:02:55].
• The Role of Lipoproteins: Since cholesterol is a fat, it cannot travel alone in the blood. It is carried by "packages" called lipoproteins. The most problematic ones contain Apolipoprotein B (ApoB), which allows them to penetrate arterial walls [00:04:30].
• LDL vs. HDL: * LDL (Low-Density Lipoprotein): Often called "bad" cholesterol. High levels are a primary driver of plaque buildup [00:05:31].
  • HDL (High-Density Lipoprotein): Generally "good" as it transports cholesterol back to the liver, though it can become dysfunctional in some cases [00:06:04].
• The Importance of ApoB: ApoB is increasingly seen as a more accurate marker than LDL alone because it counts the total number of atherogenic (plaque-forming) particles [00:32:09].

2. The Process of Atherosclerosis

• Infiltration: Lipoproteins (like LDL) enter the arterial wall (intima) through a process called transcytosis [00:07:45].
• Oxidation and Inflammation: Once inside the wall, LDL particles oxidize. The immune system views them as intruders; macrophages "eat" them and turn into "foam cells," triggering chronic inflammation [00:08:13].
• Plaque Formation: Over time, a "lipid core" forms, surrounded by a fibrous cap. If this plaque ruptures, a blood clot forms, which can lead to a heart attack or stroke [00:13:07].

3. Risk Factors and Individual Norms

• Personalized Norms: There is no single "normal" cholesterol level. Targets depend on an individual's 10-year cardiovascular risk (based on age, smoking, blood pressure, etc.) [00:20:01].
• Lipoprotein(a) [Lp(a)]: This is a genetically determined, highly aggressive form of LDL. It acts as an "accelerator" for heart disease and should be tested at least once in a lifetime, as it isn't lowered by traditional diet or exercise [00:36:10].
• Metabolic Factors: High triglycerides, insulin resistance, and obesity significantly worsen the quality of LDL particles, making them smaller, denser, and more dangerous [00:28:22].

4. Dietary Strategies

• Saturated Fats: High intake of animal fats (butter, lard, fatty meats) and certain plant fats (coconut/palm oil) increases LDL levels [00:43:04].
• The Power of Fiber: Soluble fiber (found in oats, legumes, and psyllium) binds bile acids in the gut, preventing the reabsorption of cholesterol [00:45:24].
• Plant-Based Fats: Replacing saturated fats with polyunsaturated and monounsaturated fats (olive oil, nuts, fatty fish) is a primary dietary intervention [00:44:46].
• Carbohydrates and Triglycerides: Excess simple sugars and alcohol are the main drivers of high triglycerides [00:47:48].

5. Pharmacological Treatment (Statins)

• Safety Profile: Statins are described as some of the safest drugs in cardiology [00:01:08].
• Beyond Lowering LDL: Statins do more than lower cholesterol; they have "pleiotropic" effects, meaning they stabilize existing plaques and reduce systemic inflammation [00:56:33].
• Side Effects and the "Nocebo" Effect: * Muscle pain occurs in about 9% of patients in clinical trials, but many subjective complaints are due to the nocebo effect (expecting side effects because of negative publicity) [01:03:06].
  • True statin intolerance is rare; switching to a different type or dose of statin often resolves issues [01:01:15].
• Liver Impact: Serious liver damage is extremely rare (1 in 100,000). Minor elevations in liver enzymes are usually temporary as the liver adapts [01:04:05].

6. Supplements and "Nutraceuticals"

• Supplements vs. Medication: Supplements like berberine or red yeast rice (monacolin K) are not substitutes for medication in high-risk patients (e.g., those who have already had a heart attack) [01:09:46].
• Red Yeast Rice: Contains monacolin K, which is chemically identical to lovastatin. While "natural," it can still cause the same side effects as prescription statins [01:11:14].
• Coenzyme Q10: While statins can lower CoQ10 levels, clinical studies do not definitively show that supplementing it reduces muscle pain [01:06:19].

7. Key Takeaways for Longevity

• Start Early: Prevention is more effective than treating advanced disease.
• Test Extensively: Go beyond a basic lipid panel; request ApoB and Lp(a) tests [01:13:05].
• Continuity: Lifestyle changes and medications are long-term commitments. If you stop the intervention, the risk levels typically return to their baseline [01:14:11].

5 Surprising Longevity Drugs – Comprehensive Summary

1. Study Background & Methodology * The Cohort: The study analyzed data from the UK Biobank, involving 501,169 participants aged 37 to 73, followed over a period of approximately 14 years [00:03:42]. * Prescription Data: Researchers examined nearly 56 million prescriptions issued to roughly 222,000 patients [00:03:58]. * Control Pairing: To determine the effect of a drug, patients taking a specific medication were paired with "control" subjects of similar age, sex, and health status (e.g., matching two diabetic males) who did not take the drug [00:06:46]. * Endpoint: The study used mortality (death) as the primary hard endpoint, as it is the most objective and difficult to manipulate in medical research [00:01:27].

2. Key Risk Factors for Mortality * Smoking: The highest risk factor, with a Hazard Ratio (HR) of 2.0 (doubling the risk of death) [00:04:42]. * Cancer: HR of 1.88 [00:05:00]. * Age: HR of 1.72 [00:06:05]. * Diabetes: HR of 1.65 [00:05:22]. * Sex: Being male carried an HR of 1.64 [00:05:56].

3. The Most Correlated Drugs with Longevity (The "Winners") * SGLT2 Inhibitors (Flozins): The top performer with a 36% reduction in mortality risk (HR 0.64). These drugs cause the body to excrete glucose through urine independently of insulin. They also act as a "weak ketosis," increasing ketones and LDL cholesterol while protecting blood vessels [00:15:50], [00:23:03]. * PDE5 Inhibitors (e.g., Viagra/Sildenafil, Cialis/Tadalafil): * Tadalafil (Cialis): Showed up to a 28% reduction in mortality risk at a 10mg dose (HR 0.72) [00:19:51]. * Sildenafil (Viagra): Showed a 15% reduction at a 50mg dose (HR 0.85) [00:20:19]. * Mechanism: These drugs stabilize Nitric Oxide (NO) levels, maintaining healthy arteries and preventing cardiovascular incidents [00:18:21]. * Estrogens (Hormone Replacement Therapy): Women taking estrogens saw a 24% reduction in mortality risk (HR 0.76). Positive results were seen across various forms, including oral, transdermal, and vaginal [00:13:50]. * Naproxen: A non-steroidal anti-inflammatory drug (NSAID) that showed a 10-11% reduction in mortality risk. Unlike Ibuprofen (2-hour half-life), Naproxen stays in the body for 17 hours, effectively blocking COX enzymes and reducing blood clotting (thromboxane) [00:17:36], [00:25:26]. * Atorvastatin (Statins): While statins as a group had a minimal effect (3% reduction), Atorvastatin specifically showed a 13% reduction at 20mg. However, higher doses (80mg) actually increased the risk of death [00:16:31].

4. Surprising "Losers" or Neutral Drugs * Metformin: Long considered a longevity staple, it showed no significant effect on lifespan in this specific cohort (HR 1.01) [00:11:22]. * ACE Inhibitors: Despite being common for blood pressure, they correlated with an 11% increase in mortality risk [00:10:36]. * Morfine & Opioids: Correlated with a 400%+ increase in mortality risk (HR ~5.5), likely due to the terminal conditions (cancer, post-surgery) for which they are prescribed [00:08:16]. * Paracetamol: Correlated with a 48% increase in mortality risk (HR 1.48) [00:08:50].

5. Critical Insights * Correlation vs. Causation: Most drugs (92% of the 169 significant ones) showed a negative correlation with lifespan, largely because people who need medication are generally in poorer health [00:07:42]. * Flozin Paradox: SGLT2 inhibitors protect the heart and extend life significantly even though they increase LDL cholesterol, challenging the traditional view that lowering cholesterol is the only path to heart health [00:23:13]. * The Role of Nitric Oxide: PDE5 inhibitors are highlighted as "longevity drugs" of the future because they restore physiological arterial regulation [00:19:35].

EXTENDED SUMMARY: How to Feel Good and Be Healthy on a Budget

In this deep-dive conversation, Bartosz Czekała explores the intersection of biology, psychology, and lifestyle, providing practical advice on how to optimize health without spending a fortune.

1. The Biological Root of Mental Health

• Inflammation and the Brain: Czekała argues that mental health issues like depression and anxiety are often driven by systemic inflammation. Chronic inflammation increases the permeability of the blood-brain barrier, allowing pro-inflammatory molecules to affect the brain [00:00:47].
• Serotonin Inhibition: Inflammation doesn't just make you feel physically ill; it actively blocks the uptake of serotonin and lowers its overall levels, mimicking or causing clinical depression [00:00:36].
• Therapy vs. Medication: He notes that while millions rely on antidepressants, psychotherapy often shows better long-term results. He emphasizes BDNF (Brain-Derived Neurotrophic Factor) as a critical marker for brain health and recovery [00:01:07].

2. Hormonal Health and Body Composition

• Fat as a Hormonal Organ: Adipose tissue (body fat) is not just stored energy; it is an active endocrine organ. The more body fat a person has, the higher the activity of an enzyme called aromatase [02:37:30].
• The Testosterone-Estradiol Balance: In men, aromatase converts testosterone into estradiol (estrogen). High levels of body fat can lead to low testosterone and physical symptoms like gynecomastia ("man boobs") [02:37:48].
• Risks of Steroid Use: Czekała warns against the misuse of exogenous testosterone (steroids), noting that supra-physiological doses are hepatotoxic (liver-damaging) and can damage the heart, often leading the body to convert excess testosterone into estrogen as a defense mechanism [02:38:09].

3. Low-Cost "Biohacking" and Lifestyle

• Ergonomics for Longevity: One of the cheapest health interventions is changing how you work. He suggests working from the floor or a mat rather than a traditional chair to maintain mobility and cardiovascular health during home office hours [00:00:26].
• Nutrition as a Foundation: He advocates for a diet rich in high-quality animal products and nutrient-dense meats as a way to prevent deficiencies and maintain hormonal balance [00:03:36].
• Nature and Circadian Rhythms: Simple, free practices like spending time outdoors, grounding, and aligning with natural light cycles are cited as powerful tools for reducing systemic inflammation.

4. Diagnostics and Critical Thinking

• Recommended Testing: To truly understand one's health, Czekała recommends testing not just Total Testosterone, but also Estradiol, DHEA-S, Androstenedione, and markers of systemic inflammation [02:38:54].
• Evaluating Science: He draws a distinction between "hard" sciences (physics/math) and "soft" sciences (psychology/sociology). In human biology, results are rarely black-and-white; the answer is almost always "it depends" on the individual context [00:22:30].

5. Conclusion

The central takeaway is that health is a result of low inflammation, balanced hormones, and intentional movement. By focusing on biological fundamentals—diagnostics, diet, and environment—one can achieve significant health improvements without relying on expensive supplements or "magic pill" solutions.

• Main Thesis: While coffee is often marketed as "neuroprotective," there is significant scientific evidence suggesting it may have negative effects on brain health, including a reduction in gray matter.
• Antioxidants: Coffee is a major source of dietary antioxidants, but the video argues that exogenous (external) antioxidants can interfere with the body's more effective endogenous (internal) antioxidant systems [00:04:54].
• Cerebral Blood Flow: Caffeine acts as a vasoconstrictor. Studies using PET scans show that consuming 200-250 mg of caffeine (about 2-3 cups) can reduce blood flow throughout the brain by approximately 30% [00:22:24].
• Gray Matter Impact: Research indicates that even short-term regular caffeine consumption (e.g., 10 days) can lead to a detectable decrease in gray matter volume in the medial temporal lobe [00:26:50].
• Adenosine Blocking: Caffeine works by blocking adenosine receptors, which normally signal the brain to rest. This leads to an artificial increase in stimulating neurotransmitters like adrenaline and glutamate [00:17:53].
• Genetic Variability: The speed of caffeine metabolism is largely determined by the CYP1A2 enzyme. "Slow metabolizers" can experience up to ten times higher concentrations of caffeine in their system compared to "fast metabolizers" [00:13:49].
• Toxins and Quality: Many commercial coffees, especially instant varieties, contain detectable levels of mycotoxins (like ochratoxin A). The cumulative effect of these toxins across different food sources is a potential health concern [00:10:32].
• Neuroprotection Claims: Most evidence for coffee's benefits is based on epidemiological correlations rather than clinical trials. While there may be a link to reduced Parkinson's risk, large meta-analyses have found no significant link between coffee and Alzheimer's prevention [00:33:15].
• The "U-Shaped" Rule: Any potential benefits from coffee appear to follow a U-shaped curve; consuming more than four cups a day generally eliminates any statistical health advantages and may increase risks [00:35:06].

https://www.reddit.com/r/Libraries/comments/1p2p7a7/not_here_to_judge_here_to_help/

• The Heart of the Active vs. Sedentary Person

  • The heart of an active individual undergoes positive adaptive changes and ages slower compared to the heart of someone with a sedentary lifestyle [00:03:04].
  • In people over 40, a sedentary heart tends to be less elastic, slightly thicker, and fills with blood less efficiently (diastolic dysfunction) [00:03:35].
  • For endurance athletes, the heart’s chambers enlarge (increased volume), which is a positive, physiological change, enabling it to fill and pump blood more effectively [00:04:27].
  • Active people have more elastic arteries, which helps maintain healthy blood pressure. In contrast, inactive people develop stiff, calcified arteries, which increases blood pressure and susceptibility to damage and plaque formation [00:05:24].
  • Exercise promotes the development of collateral circulation (new blood vessels). This helps protect the heart muscle by supplying blood via alternative routes during an event like a heart attack, often resulting in less severe damage [01:06:17].

• Activity and Atherosclerosis

  • Physical activity acts similarly to statins by stabilizing atherosclerotic plaques [00:09:28]. It helps transform soft, rupture-prone (vulnerable) plaques into hard, fibrous, and calcified plaques, significantly reducing the risk of a heart attack or stroke [00:10:14].
  • Plaques do not disappear completely, as no known medicine or diet can "clean out" the arteries; the goal is stabilization and prevention of new plaques [00:09:39].

• The Optimal Protocol for Heart Health

  • Regularity is the absolute key to cardiovascular benefits. The type or intensity of the activity is less important than consistency [01:31:42].
  • Weekend Warrior Principle: Research now shows that completing the required weekly volume of activity (a few hours) over the weekend provides the same health benefits as spreading it out daily [01:52:07], [00:00:08].
  • Intensity Mix: For maximizing health benefits, most of your training should be at a moderate intensity (a pace where you can comfortably hold a conversation, around 5-6 out of 10 on the perceived exertion scale) [01:46:25], [01:46:42].
  • High-Intensity Training (HIT) is effective for saving time, as it achieves the same health effects in a shorter duration, but it does not provide significantly greater health benefits than longer, moderate-intensity training [01:46:01], [01:47:14].

• Non-Training Activity and VO2 Max

  • Non-training activity (e.g., taking the stairs, cleaning, parking further away) is crucial because every movement adds up and counteracts the sedentary nature of modern life [01:18:59].
  • Step Count: Focus on making steps count by including portions of brisk walking or climbing that cause a light sweat or quickened breath [02:22:04]. While optimal step counts vary (8,000–12,000+), any increase from a sedentary baseline (3,000-4,000) provides benefits [02:28:40].
  • VO2 Max and Longevity: Maximal oxygen uptake \(VO_2\) is considered one of the strongest predictors of longevity, as it measures the entire system’s function (lungs, circulation, muscle uptake) [01:34:51].
  • Training at any age builds this "capital," which helps counteract the natural decline in capacity (about 1 MET per decade), ensuring a higher level of functional fitness later in life [01:33:09].

• Regeneration and Safety

  • Regeneration: The greatest health benefits occur between workouts. Exercise provides the stimulus, but the positive changes—like lowering blood pressure and metabolic adjustments—happen during the rest and recovery period [01:50:29], [01:51:25].
  • Monitoring (HRV): Parameters like Heart Rate Variability (HRV) from smartwatches should be treated as supplemental information. They are highly sensitive to stress, illness, and sleep, but they are not a reliable medical indicator. Always listen to your body and your self-assessed fatigue level over a watch [02:55:09].
  • Medical Screening: For people planning very intense training or competitive events, a basic medical check-up is recommended. This should include assessing family history of heart disease, checking risk factors (blood pressure, cholesterol, glucose), and performing an EKG [02:01:15], [02:02:01], [02:07:07]. Avoid self-ordering large, expensive "sports packages" of tests, as they often lead to false-positive results and unnecessary worry [02:03:04].

• Final Key Message

  • The single most important factor for long-term health is regularity. Choose an activity that is enjoyable, sustainable, and that you can imagine yourself doing consistently at 60 or 70 years old [03:09:05].

• Insomnia is a Common Problem: Insomnia is widespread, though increased awareness makes it seem like a modern issue. It's often triggered by stressful life events (e.g., divorce, job loss) [00:03:39], [00:21:03].
• The Danger of Counter-Intuitive Habits:
  • Do not try to "delete thoughts" when you can't sleep, as this is counterproductive [00:00:07], [00:28:34].
  • Do not mistake light sleep (N1) for being awake; people often underestimate their total sleep time [00:16:19].
  • Attempting to "catch up" on sleep (going to bed early, sleeping in) destroys the crucial sleep pressure (ciśnienie na sen) [00:22:39].
• Core Principles of Sleep Therapy (CBT-I):
  • Fixed Wake-up Time is Key: The most important rule is to maintain a consistent wake-up time, varying it by no more than an hour, even on weekends [00:25:55].
  • Sleep Restriction: If you spend 8.5 hours in bed but only sleep 6, the initial goal is to restrict your time in bed to 6 hours to build up sleep pressure [00:24:12], [00:26:15].
  • Stimulus Control: If you cannot fall asleep after 20 minutes (or wake up at 3 AM), get out of bed and engage in a calming, non-stressful activity (like watching a show or reading) until you feel intensely sleepy, then return to bed [00:29:09].
• Consequences of Sleep Deprivation:
  • Relationships: Lack of sleep increases the risk of divorce, reduces empathy, and makes couples argue worse [00:09:44], [00:10:14].
  • Health and Cognition: It weakens the immune system (doubling the risk of catching a cold) [00:11:37], drops testosterone levels (by 10-15%) [00:12:07], impairs strong willpower, leads to worse decision-making, and increases the craving for junk food [00:14:30], [00:31:32].
  • The "3 AM Brain" operates with low positive and high negative affect; do not make major life decisions or ruminate during this time [00:30:12], [00:30:48].
• Medication and Chronotypes:
  • Zolpidem (Z-drugs) is generally not recommended for primary insomnia, as its side effects (e.g., amnesia, accidents, increased depression/suicidal thoughts) can be more severe than the insomnia itself [00:36:49].
  • Chronotypes (larks vs. owls) are genetically determined; waking up at 5 AM is a development guru myth that can be harmful for "owls" [00:55:12], [00:56:44]. Owls and adolescents benefit from later school/work start times [00:59:21], [01:00:13].
• Managing Shift Work:
  • Shift work increases health and mental health risks [00:43:15].
  • Strategies: Nap for 1-1.5 hours before the night shift, use caffeine only in the first half of the night, eat well during the shift, and get a small nap (20 minutes) if possible [00:48:26], [00:49:55], [00:51:00].
  • Day sleep is always worse than night sleep; it's recommended to accept a shorter day sleep to get daylight exposure and physical activity later, which helps regulate the circadian rhythm [00:52:02], [00:52:48].
• Dreams: Dreams help the psyche process daily events and emotions [01:07:05]. If you have recurring nightmares, use Imagery Rehearsal Therapy (IRT): change the end of the nightmare, write down the positive new ending, and visualize it daily for 10-15 minutes [01:08:42].

Tattoo ink enters the lymph nodes, where it can remain for life and cause chronic inflammation.

In mice, inflammatory markers were 5 times higher even 2 months after tattooing, and their bodies' response was weaker to mRNA vaccines and stronger to protein vaccines (e.g., influenza).

Macrophages overloaded with ink absorb fewer vaccine components. Studies of human lymph nodes have confirmed that pigment remains in them long after tattooing. Chronic inflammation can weaken the immune system, increasing the risk of infection and cancer.

In Europe, more than 60 million people have tattoos, and the ink may contain high levels of heavy metals that exceed acceptable standards.

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• Researchers analyzed 66 samples of bread, cereals, pasta, and flour from 16 countries, including Poland.
• "Forever chemicals" — trifluoroacetic acid (TFA), a pesticide degradation product — were found in 54 samples (82%).
• Average concentration: 80 mg/kg.
• Highest levels: 360 mg/kg in breakfast cereal (Ireland) and 340 mg/kg in whole-grain bread (Belgium).
• The Polish sample (toast bread) contained 60 mg/kg of TFA.
• Wheat-based products had higher TFA concentrations than oat-based ones.
• Over 30 pesticide active substances used in European agriculture break down into TFA.
• TFA has previously been detected in surface water, groundwater, tap water, bottled water (in two-thirds of samples), and even wine — a phenomenon observed since the 1990s.
• No safety standards currently exist for TFA.
• In Germany, TFA is classified as potentially harmful to fertility and fetal development, though confirmed toxicity occurs only in animals at much higher concentrations than found in the environment.

• Highly Processed Foods & Inflammation: Up to one-third of all cancers are linked to poor nutrition, particularly consuming highly processed foods [00:00:00]. These products (full of artificial additives, hardened fats, processed meats, and sweet snacks) act as "fuel" that drives chronic inflammation, creating an environment conducive to cancer development and growth [00:00:24].

• Sugary Drinks (Napoje Słodzone):

  • Regular consumption of sugary drinks (not natural juices) is linked to a higher risk of several cancers [00:00:57].
  • Studies show an increased risk of breast cancer (14%) in women and prostate cancer (18%) in men [00:01:16].
  • Daily consumption of just one serving of soda (like cola) was linked to an up to 55% higher risk of pancreatic cancer [00:01:35].
  • They are also associated with an average 15% greater risk of colon cancer [00:02:15]. Lab studies suggest the sugar in these drinks can increase the mobility and metastatic ability of cancer cells [00:02:42].

• Drinks with Artificial Sweeteners (Słodziki):

  • While many studies suggest no link to cancer, some research indicates a higher risk of leukemia (15% increase per serving), particularly from drinks containing aspartame [00:04:12].
  • The concern is that aspartame can break down into methanol and then formaldehyde (a recognized carcinogen) [00:04:32], which can damage the genetic material in bone marrow stem cells [00:04:49].

• Fried Foods (Żywność Smażona):

  • Regular consumption of fried foods (especially deep-fried meats and plant products) is linked to a 52% higher risk of stomach cancer [00:05:55] and may increase the risk of prostate cancer by 35% [00:06:04]. This is due to the formation of toxic compounds during frying [00:06:13].

• High-Salt Diet (Dieta Bogata w Sól):

  • A long-term diet high in salt, especially from low-quality processed foods, is strongly associated with an increased risk of stomach cancer (up to 68% higher) [00:07:17].
  • Excess salt directly damages the stomach lining, makes it susceptible to toxins [00:07:42], and promotes the growth of the Helicobacter pylori bacteria, which causes chronic inflammation and ulcers that can lead to cancer [00:08:15].

• BPA and BPS (Canned Foods):

  • Bisfenol A (BPA), used in metal can linings [00:09:40], can migrate into food and is a potential pro-carcinogenic agent because it disrupts hormonal balance [00:09:56]. High exposure may promote hormone-dependent cancers like breast and prostate cancer [00:10:06].
  • Bisfenol S (BPS) is a similar chemical still permitted in food-contact materials and is suggested to be more toxic and equally linked to breast cancer [00:11:24]. The speaker recommends avoiding most canned foods unless marked "BPA Free" [00:11:47].

• Phthalates (Ftalany):

  • These chemicals, which increase plastic flexibility [00:12:19], can migrate from plastic packaging into highly processed foods, especially fast food (e.g., in plastic trays) [00:12:37].
  • Phthalates are suggested to promote cancers of the thyroid, breast, and prostate [00:13:19].

• Alcohol:

  • Alcohol consumption is a confirmed risk factor for cancers of the oral cavity, throat, esophagus, and larynx [00:13:44].
  • Regular consumption also increases the risk of colon cancer by an average of 56% [00:13:53]. Even small, frequent amounts are considered harmful [00:14:02].

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• King’s College London researchers report that, in people with schizophrenia, bipolar disorder or psychotic depression, coffee consumption within NHS guidelines is associated with slower biological ageing, as measured by telomere length.
• Telomeres, protective caps on chromosomes, naturally shorten with age and tend to be shorter in people with severe mental illness, who already face a substantially reduced life expectancy compared with the general population.
• In a Norwegian cohort of 436 adults aged 18–65 with severe mental illness, self‑reported coffee intake of up to four cups per day correlated with longer telomeres than in non‑coffee drinkers, roughly equivalent to about five years’ younger biological age.
• The strongest association appeared at three to four cups per day; reported intake above four cups was linked to shorter telomeres than in the three‑to‑four‑cup group, suggesting any potential benefit may plateau or reverse at higher doses.
• The association remained after adjusting for age, sex, ethnicity, medication and tobacco use, but the study lacked detail on brew type or caffeine content and cannot prove that coffee itself causes the differences in telomere length.
• Authors emphasize that coffee’s health effects are dose‑dependent and complex, that lifestyle factors like coffee intake are modifiable compared with genetics or life stress, and that further longitudinal and mechanistic studies are needed before drawing causal conclusions.
• Data came from the long‑running Norwegian TOP study, used here to link psychiatric diagnoses, telomere measurements from blood samples and self‑reported coffee consumption, with funding from Norwegian and UK research bodies.

Hacker News Discussion

• Several commenters argue that the study’s observational, self‑reported design leaves substantial room for confounding from sleep patterns, medications, smoking, socioeconomic status and other lifestyle factors, so the apparent “optimal” coffee range may reflect non‑linear confounding rather than a real biological threshold.
• Critics say the article’s language overstates what can be inferred, noting that no intervention was done, mechanisms were not tested, and telomere‑based “biological age” algorithms are imperfect proxies that can disagree and often reflect current health more than true ageing.
• Some participants see this work as part of a broader pattern in nutrition epidemiology where modest associations are framed as causal, sometimes veering into “citation farming” and p‑hacking, and call for clearer distinction between correlation and causation.
• Others discuss conflicting coffee literature, differences between instant and other brews, personal experiences with cutting or increasing caffeine, and the general view that while coffee may have health benefits, claims of large lifespan or ageing effects should be treated with skepticism absent strong mechanistic evidence.

Warm-weather SAD is less common and tends to show up as anxiety, agitation, insomnia, and weight loss, while winter SAD is more tied to fatigue, oversleeping, weight gain, low energy, and social withdrawal. Winter symptoms are driven by shorter days, cold weather, and reduced sunlight, but Dumler notes that extreme heat can increase agitation, especially for people on psychiatric medications that make temperature regulation harder.

Despite strong theoretical and empirical support for weather's influence on happiness, major uncertainties remain due to things such as differing weather factors, the variability of emotional responses across situations, the potential for daily activities to overshadow weather effects, and the scarcity of experimental research needed to establish clear casual relationships.

Diet can support well-being. By providing vitamin D through foods, especially in low-slight seasons, incorporating omega-3-rich fatty fish to reduce the risk of depression, eating fresh fruits and vegetables to boost happiness, and taking melatonin supplements when needed can support both mood and sleep regulation.

Increasing light exposure, whether through natural sunlight, morning outdoor activities, full-spectrum indoor lighting, light therapy, or even viewing sunlight imagery, can boost life satisfaction, raise vitamin D and serotonin levels, alleviate symptoms of SAD, and improve overall emotional well-being.

Regular exercise (especially activities like running that boost serotonin and endorphins) can prevent or reduce SAD and significantly improve mood and reduce anxiety, with outdoor or well-lit exercise offering even stronger benefits.

Serotonin, a key mood-regulating neurotransmitter, is strongly influenced by sunlight. Its production and receptor activity decrease in low-light conditions, contributing to winter drops in serotonin levels, and the development of SAD, with symptoms varying by age and gender. This demonstrates that reduced light exposure can trigger negative emotional states through lowered serotonin activity.

Vitamin D, which is mainly produced through UVB exposure from sunlight, decreases during cloudy weather and winter, and low vitamin D levels are strongly linked to depression, fatigue, negative emotions, and even greater suicide risk, while supplementation has been shown to improve mood and reduced inflammation. This shows how adequate vitamin D is essential not only for physical health but also for maintaining psychological well-being and life satisfaction.

Melatonin, a light-sensitive hormone that rises in darkness and regulates the sleep wake cycle, also influences happiness by affecting key mood-related neurochemicals like serotonin and dopamine, and its balance can be disrupted by factors such as artificial light, caffeine, alcohol, and stress, highlighting its important role in both emotional regulation and overall well-being.

Weather's effect on well-being varies across individuals, with factors like gender, age, and socioeconomic status shaping sensitivity. For example, studies show men's emotions are more influenced by temperature fluctuations than women's, illustrating how personal characteristics moderate weather's impact on happiness.

Past experiences with extreme weather damage and worries about future climate change can jointly reduce current well-being, showing that both lived trauma and ongoing uncertainty contribute to long-term emotional strain in an increasingly unpredictable climate.

EWEs like hurricanes and wildfires significantly harm emotional well-being, with studies showing that adolescents and adults exposed to disasters such as Hurricane Maria, Hurricane Katrina, and major wildfires experience heightened levels of depression, anxiety, and other mental health problems months after the events.

Extreme weather events (EWEs), made more frequent and severe due to global warming, create both direct impacts (like storms, floods, and heatwaves), and indirect impacts (such as degraded water quality and land-use changes), all of which interact with social and demographic factors to shape and often worsen mental health and overall well-being.

Large-scale social media analyses and other studies show that higher air pollution reliably lowers happiness—even beyond its physical health effects—likely due to aesthetic unpleasantness, sensory discomfort, and health-related anxieties, with especially strong impacts on vulnerable groups such as children, older adults, and people with respiratory or heart conditions.

Life satisfaction is strongly and consistently harmed by poor air quality, with most studies showing that pollutants like CO₂, NO₂, PM10, and SO₂ lower perceived quality of life, and research linking higher AQI and urban smog to reduced well-being, though some results may be influenced by factors such as income differences across cities.

Air quality strongly influences both physical and psychological well-being, with many studies showing that higher pollution levels reduce happiness and increase depression symptoms, though evidence is mixed regarding whether air pollution affects life satisfaction, suggesting its emotional impact may be stronger than its effect on cognitive evaluations of well-being.

Lower wind speeds are linked to higher life satisfaction, especially for women, with research showing that a one–standard deviation drop in wind speed significantly increases reported life satisfaction.

Cloud cover, rain, humidity, and wind speed generally reduce subjective well-being, with studies showing that cloudy or rainy days, high humidity, and related conditions consistently correlate with lower happiness and more negative emotional states.

Research shows that high temperatures generally reduce life satisfaction and that people in hotter climates report lower happiness than those in cooler regions, but findings vary, as some studies suggest temperature effects disappear when individual traits are accounted for, highlighting that temperature can influence well-being, yet its impact may be overshadowed by personal characteristics and context.

Studies using large-scale Twitter data and daily diary reports show that well-being drops sharply at temperatures above 70°F (especially when paired with high humidity), while cooler temperatures (around 10–15°C) are linked to higher happiness and reduced sadness, with hourly temperature changes exerting a stronger emotional impact than daily averages.

Temperature strongly influences well-being, with research showing a non-linear pattern where both extreme heat and extreme cold reduce happiness; studies indicate that temperatures above about 70°F (21°C) lead to lower positive emotions, higher stress and fatigue, and overall reduced life satisfaction, especially among older adults and individuals with lower education levels.

Overall, sunlight and other light characteristics, such as illuminance and color temperature, significantly influence happiness, emotional health, and life satisfaction, with brighter and more comfortable lighting improving well-being and environmental satisfaction, though these effects are moderated by individual behaviors and contextual factors, making the relationship complex and multifaceted.

The effects of sunlight on emotions and life satisfaction vary across individuals and contexts, with factors like increased outdoor activity and personal traits—including intelligence—modifying how strongly sunlight boosts happiness, demonstrating that light’s influence on well-being is not universal but shaped by individual differences.

Light conditions strongly influence well-being by shaping emotional states and life satisfaction, with sunlight generally improving mood but poorly timed or insufficient light contributing to negative emotions, and research shows that sunlight can intensify both positive and negative feelings, highlighting a complex, not purely positive, relationship between light exposure and emotional experience.

Sunlight generally enhances life satisfaction—people report feeling more satisfied on sunny, clear days, partly because sunlight boosts mood and encourages outdoor activity—but some research shows this effect can be minimal when personal preferences or other environmental stressors play a stronger role in shaping well-being.

Overall, weather conditions such as light, temperature, rainfall, humidity, air quality, and wind speed directly influence well-being by shaping physiological responses, emotional states, and social behaviors; factors like sunlight and comfortable temperatures generally promote positive emotions, while gloomy weather, high humidity, poor air quality, and strong winds can trigger negative feelings or stress, and together these multidimensional weather elements interact to shape mental health, daily behavior, and overall subjective well-being.

These theories show that weather influences well-being through interconnected physiological, emotional, and cognitive processes rooted in both basic needs and evolutionary history.

Evolutionary psychology explains that humans are naturally inclined to feel positive in safe, non-threatening natural environments, meaning favorable weather conditions automatically boost emotional and physiological well-being.

Maslow’s theory and Lyubomirsky’s happiness model suggest that pleasant weather fulfills basic needs and contributes to the environmental portion of well-being, thereby directly influencing emotions and overall happiness.

Environmental psychology offers a key framework for understanding how weather—through factors like temperature, sunlight, precipitation, and air quality—affects emotional and cognitive well-being, but inconsistent findings across studies show that these effects depend not only on objective weather conditions but also on individual physiological, psychological, and social differences.

Well-being is deeply intertwined with weather conditions, a relationship long noted in daily life and literature. Modern research on this topic has rapidly expanded, revealing through multidisciplinary studies how weather influences well-being via physiological, psychological, and social pathways.

Weather conditions influence well-being through a complex mix of direct environmental effects and indirect impacts on physiology, mood, and social behavior, and this paper reviews the theory, evidence, and mechanisms behind those relationships to guide future research and well-being improvement.

• Vitamin D3 (Witamina D3):
  • Crucial Supplement: Highly recommended for the autumn/winter season (September to April in Poland) because skin synthesis of D3 is inactive and most people have low levels (safe level is 50-80 ng/mL) [00:00:12], [00:00:33], [00:01:32].
  • Benefits: Supports immunity, reduces infection risk, and is vital for hormone production [00:01:17], [00:01:39].
  • Actionable Advice: Always check your current level before supplementation, and retest after 3-6 months to ensure the optimal level (50-60 ng/mL) is reached [00:01:24], [00:01:59].
• Omega-3 Fatty Acids (Kwasy omega-3):
  • Component: Provides EPA and DHA, which are essential for brain structure (60% fat), nervous system function, and myelin sheaths [00:03:30], [00:03:38].
  • Functions: Exhibits anti-inflammatory effects and supports the heart, brain, and overall immunity [00:03:38].
  • Storage Tip: Liquid form should be consumed within one month of opening and kept in the refrigerator to prevent oxidation; capsules are more stable [00:03:48], [00:04:01].
• Magnesium (Magnez):
  • Role: Helps manage stress, improves memory, and supports muscle function [00:07:05].
  • Essential Cofactor: Magnesium is required as a "motor" for the majority of enzymes in the body; deficiency impairs the function of the entire organism [00:07:35], [00:07:42].
  • Consumption: Choose easily absorbable and safe forms like magnesium glycinate [00:07:23]. Be mindful that diuretics like coffee and tea can deplete magnesium levels [00:07:46].
• Other Key Supplements:
  • Vitamin C and Zinc: Support the immune system and shorten the duration of infections [00:05:03]. It's important to test your zinc level first to avoid harmful excess [00:04:18], [00:04:21].
  • Probiotics and Prebiotics: A healthy gut microbiota is the foundation of immunity [00:06:14]. Probiotics need prebiotics (e.g., resistant starch like cold potatoes) to thrive and create beneficial conditions [00:06:24], [00:05:39].
  • B Vitamins: A B-complex should be considered if the diet is poor, especially since B12 deficiency can be linked to nervous system issues and stomach problems [00:08:14], [00:08:29].
• General Supplementation Rules:
  • Supplements should be individually chosen based on a person's lifestyle and real, confirmed deficiencies [00:09:16], [00:09:21].
  • When buying, always check the dosage on the label to ensure the amounts are effective and not just minimal [00:08:44], [00:08:56].
  • The foundation of strong immunity remains sleep, diet, and exercise [00:09:26].

Although “Xantippe: A Fragment” was published in 1880, nine years before Levy’s death in 1889, the poem already reveals the emotional turmoil that resulted in her long-standing, though undiagnosed, clinical depression. In these lines, Amy Levy gives a haunting voice to a figure who feels emotionally drained, as if her life’s flame were dimming. The imagery of a “lamp of life” burning low, mixed with the weariness of waking, resonates with Levy’s own recurring bouts of melancholic depression. As a young Jewish woman navigating the male-dominated intellectual circles of Victorian England, Levy often felt like an outsider, both socially and spiritually. According to the Jewish Women’s Archive (2021), a friend and confidant, Richard Garnett, described her as having "constitutional melancholy." By channeling that profound exhaustion through Xantippe, she not only critiques the silencing of women, but also reveals personal anxieties about her own worth, agency, and artistic survival.

for - health - anti cancer bean

for - health - super food - tepary bean - high protein bean - more than beef - draught resistant crops

for - health - cancer - sugar - fasting - switchover - syntax - adjacency - old - adjacency - health - cancer - sugar - fasting - new - health cancer - sugar - fasting - warburg effect

summary - cancer is addicted to sugar - normal cells can switch to using fat instead of sugar - changing metabolic environment changes the food supply that cancer cells depend on - controlling metabolism is just as important as drugs target cancer - definition - metabolic switching - when cells switch from using glucose to ketones for energy source - oxidative stress destroys cancer cells - when pushed into a fasting state, cancer cells are stressed

When major life changes aren't possible, you can still support your mental health by adjusting your environment by using lights, colors, scents, sounds, organization, and healthy emotional boundaries to regulate your mood and create distance from toxic dynamics, while seeking safety and support if abuse is present.

Small, doable changes in your physical and social environment, like decluttering, adding light, reducing noise, strengthening supportive relationships, and stepping back from harmful ones can significantly improve your mental health and build momentum for bigger shifts.

Recognizing how your environment affects your emotions allows you to make small adjustments or temporary changes to test whether a bigger shift is needed, but if altering your surroundings or relationships isn't enough, professional treatment may still be necessary.

Because perception of an environment can shape mental well-being as much as the environment itself, reframing negative beliefs, practicing gratitude, making small comforting changes, and processing emotions can help improve mental health even when the external situation cannot be changed.

A person's social environment, including relationships, social support, socioeconomic factors, and exposure to conflict or abuse, strongly shapes mental health, with healthy connections promoting resilience and coping, while harmful relationships increases the risk of stress, anxiety, depression, and substance abuse.

Students' learning environment significantly influences mental health, with things such as a sense of belonging, safety, and strong school support systems improving well-being, while bullying, inadequate instructional support, and poor teaching training or academic structure can contribute to negative mental health outcomes.

Because people spend over half of their waking hours at work, the work environment–including factors like high demands, stress, bullying, low support, lack of control, and feeling undervalued–plays a major role in increasing the risk of mental health issues such as depression and anxiety.

The home environment, such as physical conditions of the home, community factors, and exposures such as crime, climate, pollution, toxins, environmental racism, and poverty significantly shapes mental health by influencing stress levels, safety, and overall psychological well-being.

Unfamiliar or new or changing situations can sometimes trigger anxiety. However, when an environment has positive associations, connections and uplifting moods can be created.

Sometimes, when cultures or values are not shared between people, one can feel isolated and even depressed. But sometimes, this differences can also make one more aware and accepting.

Negative types of communication, arguments, and people who cause negative feelings to an individual can cause stress. However, people who are trusted or deemed as "safe" bring a feeling of calmness.

Anything that can be perceived through the senses has the ability to impact how one feels.

Clutter can induce stress, while tidy areas can calm. Meaningful colors and objects can also improve mood.

Neuroscience shows that environmental factors can physically affect brain functions.

Environmental majors experience stronger physical and psychological recovery from natural environments than non-majors because of their education, familiarity, ecological awareness, and emotional connection to nature enhances their ability to relax and recover. Suggests that nature based mental health interventions should account for students' backgrounds and environmental values

Overall, gender didn't significantly influence restoration (H1 not supported), but juniors (H2 supported) and environmental majors (H3 partially supported) showed notably stronger physiological and psychological recovery from natural landscapes than freshmen and non-majors.

Juniors experience stronger psychological and physical restoration from natural environments than freshman, possibly due to the fact that they are older, more emotionally mature, have better coping skills and social support, and therefore better able to benefit from nature. Suggests that age and developmental stage should guide how schools design nature-based mental health programs.

Psychological restoration varies by landscape type and by viewer characteristics: • lawn scenes are the most mentally restorative and deserts are the least – from most to least restorative: Grass/Lawn, Waterscapes, Forest, Plants, Field, Mountains, Artificial Nature, Deserts • gender does not significantly affect psychological restoration • juniors report stronger psychological recovery than freshmen • environmental majors consistently experience higher psychological restoration than non-majors

Heart rate recovery depends on who the viewer is: • females exhibit in lawn and artificial landscapes • juniors show dramatically stronger HR restoration across almost all landscape types compared to freshmen • environmental majors recover more deeply, especially in forest or artificial nature scenes

Gender and grade level had no effect on systolic BP recovery. The only major-related difference was that landscape/environmental majors showed a significantly larger SBP reduction than non-environment majors when viewing desert landscapes, but not for any other landscape type.

This study shows that visual exposure to natural environments, especially forests and water, produces measurable physiological relaxation: • nature images lower systolic BP • forest images lower diastolic BP • water images lower HR Suggests that different types of natural scenes have different calming effects, and body overall responds physiologically to nature in ways that promote relaxation and reduce stress.

• Wprowadzenie: Film przedstawia ranking 15 popularnych suplementów diety, podzielonych na cztery grupy w zależności od ich udowodnionej skuteczności i uniwersalności zastosowania [00:00:40].

• GRUPA 1: Warto przyjmować codziennie

  • Omega-3 (EPA i DHA) – z uwagi na szerokie korzyści zdrowotne i rzadkie spożywanie ich źródeł w diecie [00:19:41].
  • Witamina D – uznawana za hormon, jest kluczowa z uwagi na jej wielokierunkowe działanie i powszechne niedobory (większość osób w Polsce ma jej zbyt niski poziom) [00:20:20].

• GRUPA 2: Szeroki, korzystny wpływ na zdrowie

  • Cynk
  • Magnez (wskazany ze względu na to, że Polacy spożywają go o 20-30% za mało) [00:13:44].
  • Witamina C
  • Błonnik pokarmowy (większość Polaków spożywa go za mało, choć jest powszechny w żywności) [00:16:56].
  • Probiotyki (ważne dla regulacji pracy jelit, odporności, a także w łagodzeniu objawów depresyjnych i usprawnianiu mózgu) [00:18:32].

• GRUPA 3: Potwierdzona skuteczność, ale wąskie zastosowanie

  • Preparaty wysokobiałkowe (np. odżywki białkowe) – przydatne dla osób aktywnych fizycznie, budujących masę mięśniową, w rekonwalescencji oraz dla osób starszych zagrożonych sarkopenią [00:07:45].
  • Kreatyna – wspomaga wzrost masy i siły mięśni, wzmacnia kości, poprawia sprawność umysłową i pamięć [00:08:40].
  • Melatonina – ułatwia zasypianie, a także łagodzi objawy refluksowe i może obniżać ciśnienie tętnicze [00:10:32].
  • Kolagen – poprawia kondycję stawów, skóry, wzmacnia kości i naczynia krwionośne [00:11:42].

• GRUPA 4: Znikoma skuteczność działania, niepolecane

  • L-Karnityna – jej efekt odchudzający jest marginalny (ok. 1,1 kg redukcji masy ciała w ciągu 8–30 tygodni) [00:01:56].
  • Buzdyganek naziemny (Tribulus Terrestris) – nie ma solidnych dowodów na to, że podnosi poziom testosteronu u większości osób [00:02:50].
  • Woda alkaliczna – promowana głównie marketingowo, organizm sam reguluje równowagę kwasowo-zasadową [00:03:30].
  • Wapń – suplementacja u dorosłych i starszych ma niewielki wpływ na gęstość kości, a może nieść nieznaczne ryzyko dla układu krążenia [00:05:06].

• Tajemnicza substancja BDNF: Kluczowym elementem chroniącym mózg jest BDNF (neurotroficzny czynnik pochodzenia mózgowego), białko działające jak „naturalny nawóz” dla komórek nerwowych [00:00:55]–[00:01:13].
• Wytwarzanie nowych komórek: BDNF stymuluje powstawanie nowych komórek nerwowych i połączeń, zwiększając sprawność umysłową, pojemność pamięci i odporność na zmiany neurodegeneracyjne [00:00:24].
• Mniejsze ryzyko demencji: Wyższy poziom BDNF we krwi wiąże się z aż o 51% mniejszym ryzykiem rozwoju demencji i o 54% mniejszym ryzykiem choroby Alzheimera [00:01:30].
• Osoby szczególnie potrzebujące BDNF: Na podniesieniu poziomu BDNF mogą skorzystać osoby starsze, osoby po udarze mózgu (gdzie poziom spada o ok. 55%) [00:02:14], osoby z depresją [00:02:54], cukrzycą (w kontekście neuropatii) [00:03:30], żyjące w ciągłym stresie [00:05:12] oraz z nadwagą/otyłością [00:05:48].
• Czynniki obniżające BDNF: Negatywny wpływ na poziom BDNF ma przewlekły stres (poprzez kortyzol) [00:05:21] oraz alkohol (niezależnie od dawki) [00:06:33].
• Co podnosi BDNF (Dieta i Suplementacja):
  • Ser pleśniowy (np. Brie, Camembert, 30 g dziennie) [00:07:35].
  • Produkty bogate w kwas alfa-linolenowy (olej lniany, nasiona lnu, orzechy włoskie, nasiona chia) [00:08:00].
  • Kwasy tłuszczowe Omega-3 (tłuste ryby: łosoś, śledź, sardynki, makrela) [00:08:34].
  • Kurkumina (powyżej 500 mg dziennie) [00:08:50].
  • Cynk (30 mg glukonianu cynku dziennie lub z pożywienia: mięso, ryby, podroby, pestki dyni) [00:09:42]–[00:10:06].
  • Probiotyki (mieszanka szczepów Lactobacillus i Bifidobacterium) [00:10:25].
  • Dieta ketogeniczna (w badaniu po 3 tygodniach poziom BDNF był wyższy o 47%) [00:11:12].
  • Borówki, kakao i gorzka czekolada (badania na zwierzętach) [00:11:46].
• Co podnosi BDNF (Aktywność):
  • Ruch i ćwiczenia fizyczne (spacery, bieganie, siłownia, 3-4 razy w tygodniu, łącznie min. 2,5 godz. tygodniowo) [00:11:54]–[00:12:21].

Summary: - Finnish research links 4+ dry sauna sessions per week to a 40% reduction in all-cause mortality—this outpaces even regular exercise or a Mediterranean diet. - Bryan Johnson’s 90-day experiment: 20-minute dry sauna sessions at 200°F (93°C), up to 7 times weekly, following protocols based on Finnish studies. - Initial issues included severe muscle cramps and poor sleep, traced to dehydration and electrolyte loss from sweating; resolved by increasing electrolyte consumption before and after each session. - Cardiovascular benefits included a rapid reduction of central systolic blood pressure and improved arterial flexibility, due to heat-induced vasodilation. - Body detoxification: After multiple sessions, significant reductions in body toxin levels were observed, especially when showering after each sauna. - Fertility markers: Using an ice pack on the testes during sauna preserved and even improved fertility by 31% over 21 days; discontinuing ice resulted in a 50% drop in fertility markers, highlighting the importance of testicular cooling for men during regular sauna use. - Most studied health benefits are linked to dry saunas at high heat, rather than infrared or steam saunas. - Other improvements included lowered resting heart rate, healthier arteries (biologically ~10 years younger), and increased VEF (a growth signal for blood vessels and organ health). - Protocol recommendations: 3–5 dry sauna sessions per week, 15–20 minutes at 175–200°F (80–93°C); drink electrolytes, wear natural fibers, ice for male fertility, and shower promptly afterward. - Best stacked with exercise for additive benefits; if sauna isn’t available, vigorous exercise also induces similar cardiovascular adaptations. - Safety tips: Gradually work up to higher temperatures, stay hydrated, and avoid sauna if pregnant or with certain health conditions. - Fertility markers were restorable—“icing the boys” reversed the heat-related decline when restarted. - Conclusion: When combined with proper hydration, electrolyte replacement, and safety strategies (especially for male fertility), sauna is highly beneficial for cardiovascular health, detoxification, and overall recovery.

Results: - arteliar flexibility: +25-50% - vascular de-aging effect: ≈ 10 years younger - vascular age equivalent: ≈ 20-year-old level

Sauna Checklist: - Frequency: 3-5 sessions per week - Duration: 15-20 min per session - Temperature: 80-93°C - Type: dry sauna - After exercise: stronger effects - Stay hydrated with sufficient electrolytes - Coll the boys 🥚🥚 with non-toxic, BPA-free ice packs - To avoid toxins, wear cotton, bamboo, naked. Avoid synthetic fabrics - Don't put water on the rocks to avoid toxins getting into the air - After sauna do shower to wash off the toxins - If you don't have access to sauna, exercise as it also increases the body heat

• Eating timing matters: Stop eating at least 3 hours (ideally 10) before bed to boost HRV; late eating harms recovery.
• Diet quality: Higher HRV is associated with diets high in fish, vegetables, and fruit, and avoiding processed foods, seed oils, and high sodium.
• Consistency over specific diet types is key; less processed food and fewer calories help HRV (unless you're a performance athlete).
• Aerobic, endurance, and high-intensity interval training all increase HRV, with aerobic exercise having the most effect.
• Endurance training improves baroreceptor control and vagal tone; 1-2 sessions weekly recommended.
• High-intensity intervals (above 90% max HR) boost parasympathetic activity and HR recovery; occasional sessions are best.
• Weightlifting contributes less to HRV, but mixing it with more aerobic and interval work is optimal.
• Sleep greatly impacts HRV: Consistent bedtime, getting morning sunlight, daytime exercise, and avoiding late meals all help.
• Wind down 30 minutes before sleep; use breathing techniques like "box breathing" to relax and fall asleep quicker.
• Optimize sleep environment: Cool room (67°F), blackout curtains, calming music, mouth tape for nasal breathing.
• Sauna use increases plasma volume and can help HRV, as does cold exposure (cold showers/plunges) by providing hormetic stress.
• Devices (e.g., Petto for vagus nerve stimulation) may help but some like Sensate may be placebo.
• Reducing stress is crucial—doing meaningful work, fulfilling relationships, and low chronic stress (example: Warren Buffett).
• Combining diet, exercise, great sleep, minimal stress, and some environmental exposures (sauna/cold) is the best strategy for sustainably higher HRV.

for - health - David Sinclair - adjacency - belly fat - seed oils - chronic cellular inflammation - placebo - nocebo - thought triggered chronic cellular inflammation - adjacency - self image - inflammation - adjacency - life purpose - inflammation

summary - Learned a lot from this episode! - I've been reading that seed oils are not good for your health but David Sinclair's evidence-based arguments have really made a big impact on me. - I've got to eliminate seed oils from my diet. Avocado, Olive Oil and Coconut oil only from now on - The explanation of persistent belly fat being caused by the chronic cellular inflammation due to seed oils is eye opening - They are ubiqitious and still seen by the mainstream as healthy

Six Takeaways From the Senate Deal to End the Shutdown<br /> by [[Michael Gold]] The New York Times<br /> accessed on 2025-11-09T22:32:58

• Running can counteract some negative effects of an unhealthy, Western-style diet, according to researchers from University College Cork.
• The study found that exercise restores key metabolites linked to mental well-being and balances crucial hormones disrupted by a diet high in sugar, fat, and processed foods.
• Rats fed high-calorie “cafeteria diet” foods showed major disturbances in gut metabolism, with 100 out of 175 metabolites significantly altered; running partially restored balance, especially for anserine, indole-3-carboxylate, and deoxyinosine.
• Physically active rats on the same poor diet had normalized levels of insulin and leptin compared to sedentary ones, showing exercise helps regulate hormonal balance.
• The body activated compensatory hormonal mechanisms, such as changes in GLP-1 and PYY levels, to stabilize metabolism under poor dietary conditions.
• The study also linked exercise to improved neurogenesis (formation of new neurons) in the hippocampus, but only when paired with a healthy diet—junk food appeared to suppress this regenerative effect.
• Despite running’s benefits, researchers emphasized that good nutrition remains essential for full brain health and mental performance.
• The findings offer insight into how exercise may protect mental well-being even amid widespread consumption of processed foods.

Based on YT video I Ate 720 Eggs in 1 Month. Here's What Happened to my Cholesterol:

• Nick Norwitz, a Harvard medical student with a doctorate in human cerebral metabolism, ate 720 eggs in one month, averaging 24 eggs per day, to test the effects on his cholesterol levels.
• Contrary to popular belief that eggs increase bad cholesterol (LDL), his LDL cholesterol dropped during the experiment. It decreased by 2% in the first two weeks and then by an additional 18% in the next two weeks.
• The high cholesterol intake (about 133,000 mg from eggs) did not raise his blood cholesterol. This was explained by a hormone called cholesin, released when cholesterol binds to receptors in the gut, which signals the liver to reduce cholesterol production, maintaining balance in the body.
• During the last two weeks, he also increased carbohydrate intake slightly, which further helped reduce LDL levels, possibly in combination with other dietary elements like fruits.
• The experiment challenges the long-held medical advice limiting egg consumption due to cholesterol concerns, suggesting that dietary cholesterol may not significantly impact blood cholesterol levels in healthy individuals.
• Norwitz documented his experiment publicly on YouTube, sparking discussions on nutrition and metabolism and encouraging re-evaluation of egg consumption guidelines.
• Eggs are a veritable treasure trove of nutrients: harmful vitamins A, D, E, and K, harmful B vitamins, calcium, phosphorus, iron, sodium, and potassium. However, even such a valuable product should not replace other essential nutrients.

• The world's oldest verified person, Maria Branyas Morera, lived to 117 years and 168 days, surpassing the average lifespan by over 30 years.
• A comprehensive study analyzed her genetics, epigenetics, metabolism, immunity, and gut microbiome using blood, saliva, urine, and stool samples.
• Despite her advanced age, she exhibited excellent health: low inflammation, healthy lipid profile, protection against age-related illnesses, and no cancer or neurodegenerative diseases.
• Her biological age (measured by epigenetic markers) was much younger than her chronological age, suggesting her cells aged more slowly.
• No single “longevity gene” was found; instead, her longevity was linked to a rare combination of genetic variants, a robust immune system, a healthy Mediterranean diet, daily physical activity, and an exceptionally diverse gut microbiome rich in Bifidobacterium.
• Her lifestyle choices—never smoking or drinking alcohol, walking daily, and eating three yogurts a day—supported her gut health and helped keep inflammation low.
• Researchers emphasized that both genetic factors and environmental/lifestyle influences interplay, and that aspects like diet, stress reduction, and supporting a healthy microbiome may help slow biological aging.
• The study’s results suggest the importance of healthy aging (maintaining function and independence in old age), and reinforce the idea that everyone can potentially influence their rate of aging through lifestyle, even if they don’t carry rare longevity genes.

Burnout includes both physical and mental fatigue. Decreased in performance, mood, and even sleep problems.

for - health - insulin doctor - youtube - diary of a CEO

This Is What Proves Trump’s Dementia: Psychologist<br /> by [[Catherine Bouris]], The Daily Beast Podcast<br /> accessed on 2025-09-21T13:43:51

Switching to a standing desk can increase productivity and improve health. Stand while working. You'll be more energized, focused, and better able to do tasks.

When you are worried about death, instead of stressing about it, make this dua.

Add dua ref.

refusing food is equivalent to refusing a gift

health is important to maintain because of others

achieve balance, then consider action

high body awareness, chaining potentially unrelated symptoms/experiences

worry and overwork make you sick

the importance of an environment that you can sweat in

method - narrative, overwhelming tagalog first

dominant theme = timbang

hot climate/cold climate

https://www.etsy.com/listing/1505097692/antique-1921-meads-file-index-corrective<br /> Antique 1921 Mead's File Index Corrective Diets Infants Nursing Weight Charts Mead card index geared toward health of infants with details, nursing patterns, growth data, feeding data, case history, etc.

L.A. fires led to more than 400 additional deaths, study finds<br /> by [[Sara Moniuszko]] for CBS News<br /> accessed on 2025-08-18T09:53:22

Portable Typewriters Today - February 2015<br /> by [[Will Davis]] on 2015-02-10<br /> accessed on 2025-08-05T16:35:48

Alcoholism is now referred to as alcohol use disorder (AUD). Learn its characteristics, causes, effects on health and relationships. See the importance of treatment and recovery options. Understand the historical context of alcoholism. From ancient practices to modern understanding and treatment approaches.

Industry marketing of chicken as healthy. Shows manipulation of consumer beliefs to sell processed foods.

Shows how vitamin C discovery was used to boost orange sales and link them to health and modern living --> advertising methods

The Worst Parts of Trump and the GOP’s Disastrous Tax Bill by [[Nikki McCann Ramirez]], [[Ryan Bort]], [[Tim Dickinson]]

• Sauna use induces mild heat stress, activating natural repair processes in the body such as heat shock proteins, improved blood flow, antioxidant activity, metabolism optimization, reduced inflammation, and enhanced immunity, all contributing to whole-body health benefits.

• Regular sauna sessions (4–7 times/week, at least 19 minutes) are strongly associated with improved heart health, significantly lowering the risk of heart disease (by up to 48%) and high blood pressure (by up to 47%).

• Mental health benefits include better sleep (over 80% report improvement), reduced muscle pain, improved mood, and a lower risk of dementia (up to 48% reduction) and psychotic disorders (up to 77% reduction) with frequent use.

• Sauna use reduces systemic inflammation, with frequent sessions leading to up to 31.5% lower inflammation markers and easing symptoms of chronic inflammatory and autoimmune conditions like rheumatoid arthritis.

• Metabolic improvements include decreased bad cholesterol (LDL), transiently lower triglycerides, and small increases in good cholesterol (HDL); some studies show increased muscle mass and bone density after intensive sauna protocols.

• Saunas may aid detoxification by promoting sweat-induced elimination of heavy metals and environmental toxins, with longer sessions (15–20+ minutes) enhancing this effect.

• Frequent sauna use is linked to increased longevity, with studies showing up to 40% lower all-cause mortality and up to 70% lower risk of dying from heart disease for those using saunas 4–7 times per week.

• Bryan Johnson’s personal protocol involves daily 20-minute dry sauna sessions at 93°C (200°F), with hydration and protective measures, and he tracks various biomarkers to measure health impacts.

• Recommended sauna practice: 3–5 sessions per week, 15–20 minutes each at 80–90°C (175–194°F), ideally post-workout; always hydrate and avoid sauna use if dehydrated, unwell, or with certain medical conditions.

• Results from Bryan Johnson’s ongoing self-experimentation are forthcoming, but current evidence supports sauna as a promising intervention for detox, longevity, and overall health.

Die Studie des Potsdam-Instituts für Klimafolgenforschung zeigt, dass Bioenergy with Carbon Capture and Storage (BECCS) theoretisch bis 2050 jährlich 7,5 Milliarden Tonnen CO₂ entfernen könnte. Allerdings würde dies die planetaren Belastungsgrenzen stark überschreiten, insbesondere in Bezug auf Stickstoffeintrag, Süßwasserverbrauch, Entwaldung und Biosphärenintegrität. Unter Berücksichtigung dieser Grenzen reduziert sich das Potenzial auf nur 200 Millionen Tonnen CO₂ jährlich. Die Studie betont die Notwendigkeit, neben der CO₂-Bilanz auch andere ökologische Faktoren zu berücksichtigen und schlägt vor, durch weniger Fleischkonsum Flächen für Klimaplantagen freizumachen. [Zusammenfassung generiert mit Mistral]

https://www.derstandard.at/story/3000000257365/kein-platz-fuer-klimaplantagen

• 🦶 10,000 steps a day is the minimum<br /> Regular physical activity, even in the form of a 15–30 minute walk daily, can extend life by 3–5 years. The exact number of steps doesn't matter—what counts is consistent movement.

• 🔁 Day of effort, day of rest<br /> Daily intense exercise, such as running 10 km, can lead to physiological stress. A recommended rhythm is one day of activity followed by one day of recovery, which supports the creation of new mitochondria.

• 🌬️ What happens during the break<br /> On the rest day, the body prepares for the next activity: it creates mitochondria, replenishes energy, and regenerates cellular structures.

• 🧠 Physical activity affects the brain and hormones<br /> Movement reduces cortisol, which increases levels of testosterone and estrogen. This influences libido and overall mood.

• 💧 Hydration is essential<br /> Activity increases water loss—you should drink at least 1.5–2.5 liters of water daily. Avoid dehydration caused by coffee, alcohol, and tea.

• 🌲 Best activity is outdoors<br /> Walking in the forest is more beneficial than exercising in the city—better microbiota, fewer toxins, and cleaner air.

📊 Insights Based on Numbers

• 🚶‍♀️ 15-minute walk daily = +3 years of life
• 🏃‍♂️ 30 minutes daily = +5 years of life
• 💧 Body loses about 2.5 liters of water daily through sweat, breath, and urine
• 🏃‍♂️ 4 km walk to and from work = full daily dose of activity

• Average BMI in Poland: The average BMI of Poles is 26.33, which falls into the overweight category (BMI ≥ 25). Approximately 60% of Poles are classified as overweight.
• Comparison with Hungary: Poland and Hungary have the highest proportion of overweight individuals in Europe.
• Physical Activity in Poland:
  • Poland ranks second to last in Europe regarding physical activity levels.
  • Over one-third of Poles hardly engage in sports.
  • The average number of weekly physical activities has dropped from 3 to 2.7, the second-lowest in Europe (Hungary ranks lowest at 2.4).
• BMI Trends in Europe: In the past decade, BMI has increased across most European countries.
• Countries with the Fewest Overweight Issues: Switzerland, Austria, France, and Italy have the lowest prevalence of overweight individuals.

Der neue Planetary Health Check des Potsdam Instituts für Klimafolgenforschung ergibt, dass durch die Versauerung der Ozeane möglicherweise gerade die siebte von 9 planetaren Grenzen durchbrochen wird und die Biosphäre auch hier in eine Hochrisikozone eintritt. Bei allen anderen mit Ausnahme des Ozonschwunds haben sich die Bedingungen verschlechtert. Die CO2- Emissionen treiben die Versauerung an, die wiederum die Fähigkeit der Ozeane mindert, als CO2-Senke zu wirken. https://www.theguardian.com/environment/2024/sep/23/earth-breach-planetary-boundaries-health-check-oceans

Website zum Planetary Health Check: https://www.planetaryhealthcheck.org/

I wonder how this compares to the breaking down of ethanol and the toll it takes on the human body. (Hangover, upset stomach, excessive sweating, dehydration, etc.) Is it worth exploring the gut health benefits of red wine, when foods like yogurt and kombucha have been proved to provide these same benefits?

for - stats - health - eating bread - 9000 steps a day - to - step calculator - https://www.omnicalculator.com/sports/steps-to-km - approximately 7km walk each day

for - YouTube - health - diet - stats - health - 9000 steps a day - bread

Überblicksartikel von 2019 zu den Angriffen auf die Wissenschaft während der ersten Trump-Regierung und ihre kurz- und langfristigen Folgen. Forschungen zur Klimakrise und öffentlichen Gesundheit wurden behindert, weil sie den Interessen der fossilen Industrien schaden. Der Kampf gegen Foschung, die Interessen bestimmter Unternehmen und Branchen bedroht, ging aber weit über die Klimathematik hinaus und dient u.a. auch der Chemie- und Agroindustrien. Zu den Maßnahmen gehörten: - Beendigung von Forschungsprojekten - Abbau des Einflusses von Wissenschaftler:innen auf regulatorische Entscheidungen - Verhinderung von öffentlichen Stellungnahmen von Wissenschaftler:innen - Behinderung von Forschungen zum menschengemachten Klimawandel - Vorschreiben erwünschter Forschungsergebnisse - Overruling von Experten durch politische Funktionäre bei Begutachtungen und Regulierungen - Einstellungsstopps und Entlassungen - Entfernung bestimmter Wissenschaftler:innen aus Beratungsgremien - Verbot der Berücksichtigung bestimmter Wissenschaftstypen bei Regulierungen - Druck auf Forschende, unwissenschaftliche Aussagen des Präsidenten zu unterstützen - Schließung von Forschungszentren und -büros und Auflösung von Ausschüssen - Umsiedlungen von Behörden und Forschungseinrichtungen in unattraktive Gegenden

https://www.nytimes.com/2019/12/28/climate/trump-administration-war-on-science.html

Nach den Erfahrungen mit den Angriffen der ersten Trump-Administration auf die Wissenschaft haben Wissenschaftler:innen in den USA verschiedene Maßnahmen zum Schutz wissenschaftlicher Institutionen ergriffen. Die New York TImes berichtet ausführlich über diese scientific integrity policies, die wissenschaftliche Arbeit öffentlich beobachtbar machen, aber politische Einflussnahme ausschließen sollen. Die Biden- und schon die Obama-Administration haben scientific integrity policies gefördert. Zu den Maßnahmen gehören die Benennung von Verantwortlichen für wissenschaftliche Integrität in Behörden und Kollektivverträge, die die Disziplinierung von Forschenden erschweren.

Zum „War on Science“ schon der ersten Trump-Regierung gehörte außer Entlassungen von Wissenschaftler:innen auch die Anordnung der Verfälschung von Forschungsergebnissen. https://www.nytimes.com/2025/01/17/climate/trump-government-scientists.html

• Daily intake of 1g of omega-3 fatty acids can slow down aging, especially when combined with vitamin D and exercise - as demonstrated by a 3-year study on 777 Swiss seniors[1][2].

• Epigenetic clocks were used to measure the pace of aging, showing up to 4 months of biological age reduction[1][3].

• Additional benefits included:

  • 61% reduction in invasive cancer risk[4]
  • 10% reduction in falls[4]
  • 13% decrease in infection rates[4]

• Sources of omega-3: fish, seafood, rapeseed and flaxseed oil, walnuts, supplements[7][9]

Citations: [1] https://www.sci.news/medicine/omega-3-supplementation-biological-aging-13635.html [2] https://www.news-medical.net/news/20250204/Omega-3-fatty-acids-and-vitamin-D-slow-biological-aging-in-older-adults.aspx [3] https://www.nature.com/articles/s43587-024-00793-y [4] https://www.medonet.pl/leki-od-a-do-z/witaminy-i-mineraly,wystarczy-gram-dziennie--spowolnisz-starzenie-nawet-o-cztery-miesiace,artykul,86261609.html [5] https://www.eurekalert.org/news-releases/1072552 [6] https://www.national-geographic.pl/nauka/kwasy-omega-3-to-pigulka-mlodosci-zwlaszcza-w-polaczeniu-z-witamina-d/ [7] https://dzienniknaukowy.pl/kwasy-tluszczowe-omega-3-wydaja-sie-spowalniac-procesy-starzenia [8] https://translate.google.com/?prev=_t&hl=pl&ie=UTF-8&eotf=1&sl=en&tl=zh-CN [9] https://www.businessinsider.com/taking-omega-3-supplements-may-slow-down-aging-study-2025-2 [10] https://pubmed.ncbi.nlm.nih.gov/36629088/ [11] https://www.sciencedaily.com/releases/2025/02/250204132423.htm

Best Medical Billing Software UAE is a crucial tool for healthcare providers, helping streamline billing processes, reduce errors, and improve revenue cycle management. Choosing the best medical billing software in the UAE depends on various factors, including business size, specialty, and budget. This guide explores the top solutions available and how they cater to different healthcare needs.

for - Youtube -Right way to eat sugar - No inflammation - health - diet - how to minimize insulin spike when eating sugar - Dr. Anshul Gupta M.D. 2024 Nov

summary - combine with protein or good faats to slow down sugar release - exercise 15 minutes after eating sugar - eat in the morning, not the evening - eat small portions - stevia and monkfruit are the only sugar substitutes

for - Youtube - Tyler Oliviera Vancouver - Disneyland for Drug Addicts - drug crisis - solutions - Dr. Julian Somers - SFU - 2024, Dec - to - Dr. Julian Somers - SFU Health Sciences - home page - https://hyp.is/z-cyVsoOEe-nF7MEMjB1IA/www.sfu.ca/fhs/about/people/profiles/julian-m-somers.html

for - Dr. Julian Somers - SFU Health Sciences - substance use & mental health, primary heath care reform, homelessness, clinical psychology - home page - from - Youtube - Tyler Oliviera Vancouver - Disneyland for Drug Addicts - 2024, Dec - https://hyp.is/6va49soNEe-OwyvA2lPThw/www.youtube.com/watch?v=ggfZwBdaiYk

It sounds like a very complex topic but are developed or invented in nursing meant to define and set boundaries to the discipline. It consists of concepts that serves as the foundation of Nursing Practice.

Participants were asked: "Is your walking speed faster than people of your gender and age?" Based on their answers, they were categorized as "fast walkers" or "slow walkers."

The study included:

• 8,578 obese individuals,
• 9,626 individuals with a large waist circumference,
• 6,742 individuals meeting both criteria.

Summary:

• Overweight individuals who perceive their walking speed as fast have a 30% lower risk of diabetes, along with reduced risks of hypertension and dyslipidemia.
• Subjective assessment of walking speed can serve as a simple and cost-effective tool to identify metabolic health risks.
• Fast walking indicates the good condition of muscles, joints, and the cardiovascular and respiratory systems.
• Previous research has linked slow walking speed to an increased risk of cardiovascular diseases and higher mortality rates in older adults.

• Regular coffee consumption can extend life by an average of 1.8 years, according to researchers from the University of Coimbra.
• Findings are based on a meta-analysis of over 50 studies.
• Benefits of coffee consumption include:
  • Reduced risk of heart disease, type 2 diabetes, and obesity.
  • Improved circulation.
  • Relief from muscle pain.
  • Anti-inflammatory effects due to chlorogenic acids, which act as antioxidants combating free radicals responsible for cellular aging.
• Recommendations:
  • Limit intake to no more than 4 cups per day.
  • Avoid adding sugar and cream.

for - explanation - epigenetics and health / wellbeing - Youtube - Tukdam talk - An Overview Of CHM’s Work On “Well-Being And Tukdam” - Prof. Richard J. Davidson

explanation - epigenetics and health - Richard J. Davidson gives a simple and clear explanation of the connection between epigenetics and health / wellbeing - We are born with DNA that won't change much over the course of a lifetime - However, many of those genes are not active but can be rapidly activated by environmental cues such as emotions, chemical signals, etc

Der Weltbiodiversitätsrat IPBES fordert in zwei unmittelbar hintereinander publizierten Berichten, dem „Nexus Report“ und dem „Transformative Change Report“, ein radikale Transformation des bestehenden Wirtschaftssystems, um Kipppunkte nicht zu überschreiten und die miteinander zusammenhängenden ökologisch-sozialen Krisen zu bekämpfen https://www.lapresse.ca/actualites/environnement/2024-12-18/crise-de-la-biodiversite/un-rapport-choc-propose-de-reformer-le-capitalisme.php

Zum Transformative Change Report: https://www.ipbes.net/transformative-change/media-release

Zum Nexus Report: https://www.ipbes.net/nexus/media-release

for - prenatal and perinatal psychology - is not just mental health - it's holistic mind body practice - somatic memories are alive in our body right now - Youtube - Prenatal and Perinatal Healing Happens in Layers - Kate White

Der Artikel beschäftigt sich mit den gesundheitlichen Folgen der der globalen Erhitzung. Anlass ist, das bei der COP28 zum ersten Mal bei einer COP ein ganzer Tag der Gesundheit gewitdmet war. Gefordert wird ein interdisziplinärer Zugang an der der Stelle des biher gängigen Totschweigens, https://www.liberation.fr/idees-et-debats/tribunes/le-rechauffement-de-la-terre-est-une-urgence-de-sante-publique-20240105_A27LZFF2B5EYJD25FOPJ22CYCI/

for - the Association of Pre and Perinatal Psychology & Health (APPPAH)

for - climate crisis - Medium article - climate communication - how climate change is framed to disempower you - Joe Brewer - 2024, Dec 4 - from - post - LinkedIn - climate crisis - climate communication - climate change discourse has been framed to disempower us - changing the story - so that grassroots, bottom-up initiatives can restore health to ecosystems - Joe Brewer, 2024, Dec 4 - from - Resilience article - A 'Transcender Manifesto" for a world beyond capitalism. A seed.

summary - A good article that offers an explanation of how language has potentially led the public to rely on top down actors to provide solutions to the climate crisis - Joe Brewer draws on his background as a frame analyst to analyse the role language and cognitive linguistics has played in framing the discourse on the climate crisis - He claims that this has led the public to look to elite top down actors to provide the solutions - This had led to a disempowerment of the public in actively participating in contributing too solutions - Indeed it could be why we have a sleeping giant - Reframing the story could have the opposite effect of inspiring people's to wake up and take action to regenerate nature within and surrounding the communities where people live.

from - post - LinkedIn - climate crisis - climate communication - climate change discourse has been framed to disempower us - changing the story - so that grassroots, bottom-up initiatives can restore health to ecosystems - Joe Brewer, 2024, Dec 4 - https://hyp.is/yvHstLfVEe-cyRN4sq09Ow/www.linkedin.com/posts/joe-brewer-4957925_earlier-this-week-i-lived-into-an-important-activity-7270035170328494080-E7Cq/ - from - Resilience article - A 'Transcender Manifesto" for a world beyond capitalism. A seed. - https://hyp.is/0NOdtLiREe--pwPfB1SmdA/www.resilience.org/stories/2024-04-18/a-transcender-manifesto-for-a-world-beyond-capitalism-a-seed/