How to health your human is a show based out of Copenhagen, Denmark.
Your host, Frederik Ackermann, MSc. Human Nutrition, will take you on a guided exploration of biohacks, fundamental health practices, scientific nutritional research, and self experiments, all in the pursuit of health autonomy: The mindset, skillset, and environment to take charge of your own health. Health wants to be free!
Disclaimer: This isn’t medical advice. Not even a little bit. You're going to have to take responsibility for your own actions, or lack thereof. Frederik doesn't have a medical degree, and he isn’t your health provider.
Plasma Vitamin C predicts heart failure and mortality:DOI: (https://doi.org/10.1080/10408398.2011.649149)10.1016/j.ahj.2011.05.007 (https://doi.org/10.1016/j.ahj.2011.05.007)DOI: https://doi.org/10.1017/S0029665114001098 (https://doi.org/10.1017/S0029665114001098)
Vitamin C & blood pressure:https://doi.org/10.3945/ajcn.111.027995 (https://doi.org/10.3945/ajcn.111.027995)https://doi.org/10.1093/ajcn/57.2.213 (https://doi.org/10.1093/ajcn/57.2.213)
Optimal vitamin C levelshttps://doi.org/10.1080/10408398.2011.649149
Music by Mikkel Henriksenhttps://www.youtube.com/channel/UCtSA_4rdSbTDYJHLT_8UzOA (https://www.youtube.com/channel/UCtSA_4rdSbTDYJHLT_8UzOA)
28 Mar 2020
Megadosing on Vitamin & Minerals
Facebook page:www.facebook.com/How-to-Health-your-Human-110328183937776/ (https://www.facebook.com/How-to-Health-your-Human-110328183937776/)Vitamin D study:https://doi.org/10.1017/S0007114512002851 (https://doi.org/10.1017/S0007114512002851)
Link Tree:https://linktr.ee/howtohealthyourhuman (https://linktr.ee/howtohealthyourhuman)
31 Jan 2020
TineJørgensen 3: Probiotics
Probiotics: What should you look for when selecting probiotic products?Probiotic strains mentioned:Lactobacillus Plantarum 229v studied for bloating and abdominal pain.Bidfidobacterium lactis HN019 studied for constipation.Lactobacillus Reuteri DSM 7938 studied for constipation.Lactobacillus Rhamnosus GG studied for constipation and diarrea.Sarcomyces Boulardii CNCM L745 studied for diarrea.
Get a hold of me:frederik.ackermann@gmail.comTine Jørgensen:https://www.facebook.com/tineclinicalnutrition/ (https://www.facebook.com/tineclinicalnutrition/)Music by Mikkel Henriksen:https://www.youtube.com/channel/UCtSA_4rdSbTDYJHLT_8UzOA (https://www.youtube.com/channel/UCtSA_4rdSbTDYJHLT_8UzOA)
17 Jan 2020
TineJørgensen 2: Fiber & prebiotics
Tine and I talk about fiber and prebiotics - are they good or bad? Or good AND bad?
6 Jan 2020
Light & Dark 1: Bright Light therapy
How to use bright light therapy to entrain your circadian rhythms
26 Dec 2019
Episode 4: TineJørgensen1 IBD & IBS
In this short episode we talk about the differences IBD & IBShttps://www.facebook.com/Tine-J%C3%B8rgensen-MSc-Clinical-Nutrition-403571380427209/ (https://www.facebook.com/Tine-J%C3%B8rgensen-MSc-Clinical-Nutrition-403571380427209/)
http://www.clinical-nutrition.dk/ (http://www.clinical-nutrition.dk/)Music by Mikkel Henriksen youtube.com/channel/UCtSA_4rdSbTDYJHLT_8UzOA (https://www.youtube.com/channel/UCtSA_4rdSbTDYJHLT_8UzOA)
23 Dec 2019
Epsiode 3: Shower thoughts - Feasting & Fasting
Thoughts on balancing feasting during the holidays with fasting to mitigate negative health consequences of overeating
9 Dec 2019
Episode 2: Carbs Last
Eating carbohydrates last in a meal, attenuates post-meal rise in blood sugar
References:
Fox et al. 2010A study on glucose variation throughout the day in healthy participants, measured by CGM.ncbi.nlm.nih.gov/pubmed/20215454 (https://www.ncbi.nlm.nih.gov/pubmed/20215454)Shukla et al. 2017Study on carbs last vs first meal patterns in type 2 diabeticsdrc.bmj.com/content/5/1/e000440.abstract (https://drc.bmj.com/content/5/1/e000440.abstract)Shukla et al. 2018Study on carbs first vs vegetables first vs protein and vegetables first in prediabeticsonlinelibrary.wiley.com/doi/abs/10.1111/dom.13503 (https://onlinelibrary.wiley.com/doi/abs/10.1111/dom.13503)Trico et al. 20168 week intervention meal order in type 2 diabeticsnature.com/articles/nutd201633 (https://www.nature.com/articles/nutd201633)
Music by Mikkel Henriksen:youtube.com/channel/UCtSA_4rdSbTDYJHLT_8UzOA (https://www.youtube.com/channel/UCtSA_4rdSbTDYJHLT_8UzOA)
Measuring post meal blood sugar:
Steps: Think them all through step by step (incl. cooking methods) and make a written plan
Do it in the morning, fasted for 10 - 12 hours.
Pee, and hydrate (200+ ml) water (same amount every time).
Measure fasting blood glucose with finger prick (baseline).
Don’t move! too much about, choose days were you can be inactive for a couple of hours in the morning (physical activity will attenuate a rise in blood sugars).
Weigh and/or measure foods.
Cook meal. Make sure to write everything down immediately (incl. cooking methods).
Eat. Make sure to note the exact time you start eating. Write it down.
Measure post meal blood glucose with finger prick test at 30, 60, 90 and 120 mins after starting to eat. Write out in advance when these 30 min intervals are: Set alarms!
8 Dec 2019
Episode 1: Blood sugar with Martin Kremmer
In this episode Martin Kremmer and I talk about why blood sugar is important to so many people, and what factors influence it.
References:
cronometer.com
- a site and an app that allows you to (amongst other things) estimate not just your energy and macronutrient intake, but also your micronutrient intake.
Zeevi et al 2015
ncbi.nlm.nih.gov/pubmed/26590418
- Great study showing both individuality in what influences blood sugar responses to meals, and also that some things are predictive for almost everyone.
At roughly 15 minutes I make the claim that most people have fasting glucose levels above 5.2 mmol/L. When editing I actually couldn't find the median fasting glucose levels in relevant populations.
In the study below the mean is 93.4 mg/dl (just below 5.2 mmol/L). So the overall picture of roughly half the population having fasting blood glucose above the cut off for the lowest mortality still seems plausible to me.
Yi et al. 2017
A study on fasting glucose and all cause mortality. Finding lowest mortality at 80 - 94 mg/dl (ca. 4.4 -5.2 mmol/L).
ncbi.nlm.nih.gov/pubmed/28811570
Fox et al. 2010
A study on glucose variation throughout the day in healthy participants, measured by CGM.
ncbi.nlm.nih.gov/pubmed/20215454
Music by Mikkel Henriksen:
youtube.com/channel/UCtSA_4rdSbTDYJHLT_8UzOA (https://www.youtube.com/channel/UCtSA_4rdSbTDYJHLT_8UzOA)
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