Today's episode is short, sweet, and to the point. How to lose weight EFFICIENTLY and for long term. There are three key factors on how to lose fat while retaining your muscle or growing your muscle: Energy intake, Protein intake, and the right exercise. I go over each factor in minor detail, with science and experience to back it up, let you know exactly what you need to do to get started on your road to fat loss. Follow along, subscribe if you like the content, and share this with your friends and family. Let's build a stronger community together. Stick with me, you'll be the healthiest you ever. - Dr. Visser

Links for today's episode:

Nutrition and Exercise Interventions to Improve Body Composition for Persons with Overweight or Obesity Near Retirement Age: A Systematic Review and Network Meta-Analysis of Randomized Controlled Trials: https://pubmed.ncbi.nlm.nih.gov/37028708/

Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults (18–65 years old) who are overfat, or obese; systematic review and meta-analysis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4429709/

Predictors of Energy Compensation during Exercise Interventions: A Systematic Review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4446773/

Body fat loss and compensatory mechanisms in response to different doses of aerobic exercise--a randomized controlled trial in overweight sedentary males: https://pubmed.ncbi.nlm.nih.gov/22855277/

A good friend suggested todays topic based off of our supplement stack and nutrition episode. Today, we're talking about GlyNAC and how amazing it is for those of us who are on the older side. It helps lessen inflammation, decreases cognitive decline, and so much more. Enjoy this quick episode on why you should add GlyNAC to your routine!

Your base supplements, like top 5 I would love for you to be taking

Vitamin D 3,000-4,000 international units
Vitamin K
Omega 3 fatty acids (usually 2 pills a day, look at your bottle)
Creatine (This is used by the body differently at different ages. Younger: help with performance, protein synthesis. When you are older: it's great for decelerating cognitive decline)
Multi vitamin!!! Please if you can only take one thing, take this.
For reference, I use AG1, but there are many great multivitamin powders, pills, and chews around.

Everyone, get your protein up! 2 grams per kilogram of body weight per day of protein. That's ideal. As you age, your protein should actually go up!

GlyNAC
Dosage between 600-1200mg

Links to studies
https://pubmed.ncbi.nlm.nih.gov/35975308/
https://pubmed.ncbi.nlm.nih.gov/21795440/
https://pubmed.ncbi.nlm.nih.gov/20929994/
https://pubmed.ncbi.nlm.nih.gov/26362762/

Today we are diving back into stem cells, but this time I am focusing on age reversal. Below are some links to studies that I mention in the video to further your understanding and show you exactly where I am getting some of my information (outside of personal experience). Hope you enjoy this episode and if you'd like to follow along, like what I'm doing, hit the subscribe button. I would appreciate it so much! Let's grow this channel and continue building a community of people who are healthy, happy, and (of course) will one day become 90 year athletes :)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7867043/

https://pubmed.ncbi.nlm.nih.gov/34567426/

https://pubmed.ncbi.nlm.nih.gov/26159750/

https://pubmed.ncbi.nlm.nih.gov/32460886/

https://pubmed.ncbi.nlm.nih.gov/33854883/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5763529/

https://pubmed.ncbi.nlm.nih.gov/31730279/

https://pubmed.ncbi.nlm.nih.gov/33369392/

https://pubmed.ncbi.nlm.nih.gov/34169411/

Strength training is the golden key to longevity, and with that you need a hefty support system: your nutrition! But today we are talking about the gym. Why you need to utilize free weights and a brief on how to train effectively. PLUS! At the very end, I'll walk you through a set of clips from my favorite upper body workout routine that you can try out for yourself :) As always, please leave any questions or comments or success stories in the comments below! I am here to support you on your journey. Stick with me and you'll be the healthiest you you've ever known! We're building 90 year old athletes here! Let's goooo

Creatine 5grams 5 times a week

Protein Powder Whey Isolate between meals 1-2x

TMG (Trimethyl Glycine) Betaine 500 grams

Vitamins B3 (D3 3000IU) K2 (Zinc 50mg) and Magnesium in your multivitamin

Omega 3 Fatty Acids EPA / DHA  2 tablets daily

Psyllium Husk daily Fiber intake LDL / Gut Bacteria

GlyNAC 1 gram daily - keep inflammation down

DHEA 50mg hormonal health

For a young face:

Sunscreen

Collagen Peptides 10grams

Hyaluronic Acid 200mg

Activating the Sirtuins our longevity genes

Resveratrol 500mg age reversal

Fistine Pro 125mg brain inflammation extending life

(Quercetin polyphenol 500mg)

Spermidine 1gram stabilizing the epiginome / autophagy /enhanced immunity

Prescription:

In your 50’s Rapamycin 1gram a day 2 weeks on 2 weeks off

Gyroprotection protects against age related diseases and cancer

Multivitamin Study: https://www.crnusa.org/newsroom/cosmos-mind-study-shows-promise-multivitamins-cognition

Another juicy installment in our age reversal series. Today we are talking about the science behind some of the most popular age reversal trends and trials. Here are some quick links to the studies mentioned in the video & for more information

The first human clinical study for NMN has started in Japan Kazuo Tsubota: https://www.nature.com/articles/npjamd201621

Metformin in aging and aging-related diseases: clinical applications and relevant mechanisms Sheng Chen:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8965502/

Effects of putative metformin targets on phenotypic age and leukocyte telomere length: a mendelian randomisation study using data from the UK Biobank Shan Luo, PhD :
https://www.thelancet.com/journals/lanhl/article/PIIS2666-7568(23)00085-5/fulltext

Rapamycin, the only drug that has been consistently demonstrated to increase mammalian longevity. An update, Author links open overlay panelZelton Dave Sharp:
https://www.sciencedirect.com/science/article/pii/S0531556523000876

It's resolution season, baby! So let's actually talk about what's stopping you from your reaching your goals (maybe year after year). Let's all get to a point where we are fully committed to our health and at the end of this year, be proud of how far we have come. Stick with me and 2024 will be your healthiest year yet! Please subscribe if you haven't already, to help keep your gaze on the path. We are all here to support one another on this journey, so share your stories, goals, and questions in the comment section. I can't wait to see your progress!

Welcome to an exclusive interview where I, Dr. Richard Visser, sit down with the esteemed Professor Dr. Ahmet Alanay, a trailblazer in the field of complex spinal surgery. Join us as we delve into the remarkable insights gained from a groundbreaking 12-hour surgery, shedding light on the intricacies of spinal scoliosis treatment. Discover the incredible journey of Dr. Alanay, from his early beginnings to the establishment of his renowned spinal center in Turkey, which has revolutionized the way we approach spinal conditions. Don't miss this captivating conversation with a true visionary in the realm of spinal surgery.

https://www.acibadem.com.tr/

http://m.ahmetalanay.com/Mobile/home-page.aspx