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Spermidine coupled with exercise rescues skeletal muscle atrophy from D-gal-induced aging rats through enhanced autophagy and reduced apoptosis via AMPK-FOXO3a signal pathway
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Butyric acid can mimic what fiber does for your body in terms of amplifying your fatty acid production and feeding your gut bacteria in a way similar to a prebiotic fiber. Ben Greenfield In one study, men consumed black coffee with no added MCTs (medium-chain triglycerides), black coffee with 28 grams of MCTs, and black coffee with 42 grams of MCTs Result: Men who consumed plain black coffee showed a significant elevation in blood ketone levels (there was no difference between this group and those who consumed the coffee with 28 grams of MCTs) The takeaway: If youre in a fasted state, drinking black coffee may just accelerate you deeper state into ketosis Active Individuals Can Maintain a State of Ketosis While Eating 100+ Grams of Carbs/Day Most of the diet recommendations for maintaining a state of nutritional ketosis dictate one should eat just 30-50 grams of carbs/day One study recently found that people following diets containing 15-25% of their energy from carbs (if youre an active person eating 2,000 calories/day, thats ~100 grams of carbs) were maintaining significant levels of blood ketones Going a step further, one study examined ultra-marathon runners The finding: Participants were able to maintain a state of ketosis while eating 500+ grams of carbs/day The takeaway: Even if the goal is ketosis, you can maintain high levels of those brain-boosting and beneficial ketones without carbohydrate restriction Ben Greenfield That said, its probably best to limit your carb intake during the day (to facilitate a state of ketosis), and then refeed with them later on in the evening Increased Sleep Latency and Decreased Heart Rate Variability Increases Injury Risk One study examining athletes found a direct correlation, in the nights leading up to an injury, between sleep latency (how long it takes one to fall asleep) and the occurrence of injury This is something thats also been confirmed with heart rate variability (HRV): If youre watching your heart rate variability, and its going down and down and down, you can almost, with laser-like precision, predict that youre going to get injured or ill if you dont nip that in the bud and throw in a recovery day. Ben Greenfield How can you measure your sleep latency and heart rate variability
