The DNA Talks Digest - Fall 2024

Dr Lara Varden, PhD, BCHHP, LEHP, CFGP, CFNC

Jennifer Pearlman, MD, CCFP, NCMP, FAARM, ABAARM, CFA

Kashif Khan Co-Founder The DNA Company

Bryce Wylde, BSc (hons), RNC, DHMHS

Maryon Stewart, BEM

WELCOME

Our Valued Community Member,

Welcome to the inaugural issue of DNA Talks Digest We are delighted to have you join us on this transformative journey toward unlocking the power of personalized precision medicine

As CEO of The DNA Company and the Founder of the DNA University, together with Dr Lara Varden, Dean of DNA University, we welcome you to this resource that represents the forefront of functional genomics We are moving the needle in genetic expression and interpretation as well as epigenetics gut microbiome and holistic health

At The DNA Talks Digest, our mission is clear: to empower you with scientifically vetted, innovative insights that are both practical and profoundly relevant. We believe that knowledge is the key to making informed decisions about health and the well-being of you and your loved ones. This digest will serve as a trusted guide through the ever-evolving landscape of health and wellness. In a world overflowing with information and misinformation, it can be challenging to discern what is hugely beneficial. We acknowledge that medicine is a practice that continually evolves as new discoveries emerge. Our commitment to you is to bring forward evidence-based perspectives that may challenge conventional wisdom, fostering a dialogue that enriches our collective understanding.

Throughout this digest, you may encounter diverse viewpoints, including insights from eastern traditions and explorations of the spiritual dimensions of wellness While we provide you with comprehensive and enriching content, please remember that the information shared here is not intended to replace professional medical advice We encourage you to consult with licensed clinical practitioners for your healthcare needs

The DNA Talks Digest will be your go-to resource for practical applications in various areas of health and wellness. Here, you will find valuable tips, tools, and potential solutions to navigate the challenges of modern living. Our goal is to support you in your pursuit of a healthier, more vibrant life.

Thank you for trusting us as your partner on this journey. Together, let’s explore the endless possibilities that lie within your DNA.

S ll!

T C er of DNA University

D HP, CFGP, CFNC Dean, DNA University

OUR CEO THE DNA COMPANY

Tracy’s career began in telecommunications During deregulation, Tracy built two Long-Distance Resellers These were sold and gobbled up by MCIWorldCom Then the Internet DOT COM business exploded In an effort to stay at the top of her field, Tracy completed certification courses including Cisco CCNA/CCDA, GTEU, Frame Relay, and others This enabled her to position herself among the elite Major Account Managers at General Telephone In 1996, Tracy became the top-producing Major Account Manager at GTE nationwide, holding on to first place for 16 months consecutively, winning the coveted President’s club award Tracy was recruited over the next 10 years by the biggest and best in network sales, where she excelled to the Presidents Clubs and achieved first place in the stack rankings with each employer

In 2004, Tracy’s eldest child received a life-changing diagnosis Watching what happened to her daughter was gut-wrenching Dealing with hospitals, insurance companies, and administrators, who could care less whether her daughter lived or died, was a huge source of anger and hurt for her and her family Tracy felt she needed to be closer to home in order to spend more time with her children As such, she obtained her Real Estate License and, subsequently, she became a licensed broker

On February 3, 2007, Tracy’s beloved sister, Jackie Whittet, died of a prescription drug overdose. Tracy was devastated. Jackie was the worst of all patients to be in America in 2007 in that she was schizophrenic, poor, and had a history of delusional disorders Jackie was just 45 years old at the time of her death

The death gutted the family No one could get answers until long after the Orange County Coroner stepped in and demanded a full investigation It took six months to establish that Jackie had died of a drug overdose however, not from heroin or other popular street drugs, but rather the combination of new drugs for schizophrenia and doctor-prescribed pain medication

Jackie was a true casualty of a major failure in healthcare. She had seen the same psychiatrist for five years. The doctor knew she was delusional and schizophrenic as he had diagnosed her in 2002 She told him she had cancer and was often booked months out to see an oncologist Although he had no corroboration, the psychiatrist wrote prescriptions for her pain medication and tranquilizers for five years, increasing the dosage and pill count regularly The UCI doctor never once checked in his network’s electronic medical record system to validate the cancer That deliberate and willful neglect on the part of the practitioner cost Jackie her life

The unimaginable depth and level of pain from her sister’s death drove Tracy into the healthcare space Tracy recognized a need for a major disruption in healthcare was long overdue

In 2009 Tracy designed the concept and business plan for How2Connect com This project was the first private therapy portal built during the telemedicine explosion As the idea and regulations evolved, H2C and the wellness model that came out of H2C morphed

Reimagining the space and offerings in the market, Tracy conceptualized, designed the topology, funded, and brought to market what became internationally known as Acute Care Triage, or ACT ACT was a leading nurse triage network with a “Phone-a- physician” plugged in for telehealth The uniqueness of the ACT model was that it was available internationally with doctors practicing from 18 countries The big caveat was that these practitioners were functionally trained They were allopathic practitioners, yet with an eye for the more functional side of medicine This idea was a game changer

In 2016, with the development of her concierge team, the relationships she had fostered over the years, and the basic premise that all Americans have the fundamental right to affordable health care, Tracy ventured into administration for an up-and-coming HealthShare company, ROLA At ROLA, “Reverse and Prevent” was the mantra Educating people who were locked into a sickness-based model and putting them on a wellness-centric track using the right food, fitness, and faith became the core ideology of ROLA

In 2022, Tracy and her partners merged ROLA into The DNA Company, Inc Tracy’s initial role was that of the Chief Operating Officer At first blush, The DNA Company, Inc , had a secret sauce that Tracy knew they could weaponize in the battle for health and longevity in America

Tracy has thus far developed all of The DNA Company, Inc ’s, mobile primary care system, virtual clinic, fully staffed concierge team, and drafted the precision health model

In July 2023, Tracy accepted the position of CEO for The DNA Company, Inc Through her international contacts in technology development, electronic medical records systems, and healthcare, Tracy helped envision and design the applications, rebuilding the site and the distribution network through which The DNA Company, Inc , delivers its services

Tracy is a married mother of two girls She is a licensed and certified Professional Life Coach She holds a Holistic Health Advisor’s certification from Quantum Health out of the Cleveland Clinic and is a certified Functional Genomics Practitioner She enjoys golf, Xbox gaming, flying her drone, flipping homes, and spending free time with her children

OUR DEAN THE DNA UNIVERSITY

Lara Varden, PhD, BCHHP, LEHP, CFGP, CFNC, is a multi-credentialed licensed clinical practitioner. As a scientist, Board-Certified Holistic Health Practitioner, Licensed Ecclesiastical Holistic Practitioner, Certified Functional Genomics Practitioner, and Certified Functional Nutrition and Lifestyle Counselor, she is a leading authority in the space of Precision Medicine.

In 2022, after joining the ground-breaking Functional Genomics Practitioner (FGP) team at The DNA Company, Inc., while holding the position of Adjunct Professor at Clarkson University’s Biology Department, Dr. Varden saw a serious void emerging in the space of genetic education and research.

Approached by her CEO, Tracy Wood, in mid-2024, Dr Varden was asked to help develop and administer The DNA University Dr Varden gladly accepted the promotion and embraced the enormous undertaking

As an expert in cellular biology, molecular genetics, biochemistry, neuroscience, and functional nutrition, her practice style focused on functional genomics and holistic health Using her clinical experience and desire to improve patient care globally, Dr Varden helped design the syllabus, the student study guide, and the training materials to better support and deliver on the DNA-U promise of excellence and efficacy in patient care

Dr Varden’s passion lies in educating and empowering people with untapped knowledge to enhance energy, immunity, and healing from chronic ailments Guided by the motto of “Service to Others,” she firmly believes in everyone’s inherent right and capacity for love, joy, and self-healing She optimizes epigenetics through nutrition, lifestyle shifts, and holistic integration Through her role as Dean of Students, Dr. Varden will emphasize integrity in care, continuity in care, and proven science in application.

Dr Varden believes in all paths to healing: biohacking, longevity, and healthy aging She is exceedingly passionate about educating and empowering people with information not readily available to increase energy, strengthen the immune system, and heal from chronic conditions.

Dr Lara Varden is a proud mother, an even more proud grandmother, and scientist with unlimited interest and potential She is an educator who is committed to contribution to the greater good

THOUGHT LEADERS DRIVING THE CONVERSATION

DR KRISTA KOSTROMAN, ND, BCS, CFGP

Chief Science Officer The DNA Company

DR LARA VARDEN, PHD, BCHHP, LEHP, CFGP, CFNC

Dean of Students The DNA University

Certified Functional Genomics Practitioner

Co-Founder & CINO The DNA Company

Chief Medical Officer The DNA Company

BHRT Specialist and Autoimmune Specialist

Co-Founder The DNA Company

BRYCE WYLDE, BSC (HONS), RNC, DHMHS

DR. BOYCE BERKEL, MD

KASHIF KHAN

JUSTIN HARRIS, CFGP

DR STEPHANIE NIELSEN, PHARM D , CCN, CFGP

LYNN ANGEL, CFGP

FELICIA BRUNO Certified Functional Genomics Practitioner Director for Genomic Fitness The DNA Company

Each contributor brings their unique expertise, from cutting-edge research to practical applications in genomics, offering readers valuable insights into the future of healthcare. Together, this diverse roster of experts provides actionable knowledge to help individuals optimize their health.

DR JEFF NUIZARD, PhD

DR JENNIFER PEARLMAN, MD, CCFP, NCMP, FAARM, ABAARM, CFA

MARYON STEWART, BEM

BARBARA BATES, MASC, RNCP, ROHP

DR TRACEY STEADY HARDCASTLE, DACM, MSTOM, CFGP

AMANDA-JO WILT, CFGP

DR TIM JACKSON, DPT, CFGP

DR ADILIA SAPP, ND

DR TIFFANY SMITH, DNP, APRN, PMHNP-BC, MASTER AROMATHERAPIST

CEO, Sexual Wellness Centers of America

Regenerative Aesthetic Medicine and Women’s Health Expert

CEO and Founder of Femmar

Certified Functional Genomics Practitioner

Certified Functional Genomics Practitioner

Certified Functional Genomics Practitioner

Certified Functional Genomics Practitioner

Director for Black Label The DNA Company

Certified Functional Genomics Practitioner

DO YOU KNOW IF YOU HAVE OSTEOPOROSIS?

By Maryon Stewart, BEM

Top Tips for Improving Bone Density

Consistent Exercise: Incorporate weight-bearing exercises into your routine to maintain bone density Regularly practice strength and balance exercises to improve your overall balance

Have you ever had a bone density scan? Do you know how strong your bones are?

Did you know that we can lose up to 20% of our bone mass during menopause? Or that our bone mass reaches its peak by the time we reach the age of 35?

Many women assume that when menopause ends they are on safe ground But sadly, without the protective effect of estrogen, we face long-term health risks That may sound scary, but the good news is we prevent it, and even reverse it

What Is Osteoporosis?

Osteoporosis is an unseen condition that gradually weakens bones, rendering them brittle and more susceptible to fractures. It typically remains undiagnosed until a fall or sudden impact results in a bone fracture

Osteoporosis involves the loss of calcium, a mineral in our bones, and collagen, a crucial protein that reinforces our bones Consequently, the delicate honeycomb structure of healthy bones is replaced by hollow spaces, causing bones to lose their ability to absorb shocks Even a minor impact, like sneezing or a fall, can lead to a fracture

A Personal Journey Through Osteoporosis

Lisa has grappled with joint pain and arthritis throughout her life Part of her care routine involved periodic assessments of her bone health using DEXA (dual X-ray absorptiometry) scans since 2015 These scans confirmed varying degrees of osteopenia (low bone density) and osteoporosis in different parts of her body Lisa, determined and resilient, chose to continue her life despite the constant pain

When menopause arrived, Lisa faced various symptoms, including hot flushes and insomnia I recommended she make significant changes to her diet, incorporate sources of phytoestrogens, increase her physical activity, and perform stretching exercises to enhance her muscle strength as well as introducing scientifically researched supplements to her routine.

A year later, her latest DEXA scan revealed that her osteoporosis had been reversed, and she now only experiences mild osteopenia in a few joints She now enjoys running around with her grandchildren with significantly less discomfort

Dietary Choices: Calcium is essential If lactose is a problem, you can obtain calcium from various non-dairy sources like leafy green vegetables (kale, Brussels sprouts, broccoli) and fish. Ensure an adequate intake of vitamin D from sunlight, fish, and fortified foods, as it aids in calcium absorption

Isoflavones: Recent research suggests dietary soy isoflavones can slow menopause-induced bone loss and stimulate new bone formation

Eat Prunes: Eating five prunes a day for six months has been shown to have a positive effect on bone density

Stress Reduction: Elevated cortisol levels due to stress can contribute to bone loss Manage stress through mindful breathing, affirmations, gratitude, relaxation, and spending time with loved ones

Bone Loading Bio Hack: OsteoStrong is a revolutionary system that prevents bone aging by encouraging the central nervous system to grow new bone It has shown that just a 10 minute weekly session can increase the bone mass of postmenopausal women by 14% in 24 weeks OsteoStrong focuses on musculoskeletal strength conditioning, using patented robotic devices that stimulate new bone growth This approach emphasizes the importance of muscle strength and balance alongside bone density and fracture risk prevention

OsteoStrong centers in the United States and many other countries around the world have helped tens of thousands of individuals enhance bone density, boost muscle strength, and improve balance, as well as alleviate back pain

Maryon Stewart is the author of Manage Your Menopause Naturally and 27 other books. A world-renowned healthcare expert, she has helped tens of thousands of women around the world overcome menopause symptoms without using drugs or hormones She is the host of the new PBS TV series Maryon Stewart’s Menopause Makeover. Watch the show and join her community at https://naturalmenopause tv Details of her program can be found at https://femmar.com

COMPUTERS AND WITCHES AND GENES—OH MY!

By Dr. Krista Kostroman, ND, BCS, CFGP

I find it amusing to observe how people react when they learn about my work. My background and the nature of what I do often does not align with people's expectations. I'm a naturopath, which alone sparks a range of reactions from charlatan or witch to more positively, doctor When I mention I'm also a computer scientist, the responses become less imaginative, typically nerd or four-eyes, followed by confusion: “But didn’t you say you were a witch?” Finally, when I share that I'm clinically trained and actively researching functional genomics, curiosity takes over, and people ask, “So what do you do?” When I explain that I'm an integrative doctor who combines computer science and clinical genomics to make genetic interpretation accessible and clinically relevant, I often receive blank stares It’s understandable on the surface, computers, witches, and genes (oh my!) do not fit neatly together

Medicine, at its core, is the art of applying science to offer the best possible support to individuals Traditionally, this support whether through medication or surgery was focused on treating those who were already ill. The driving question for health practitioners was: How do we cure what ails us? This approach, while crucial, was somewhat narrow in scope, addressing health only when it was compromised The focus was on managing symptoms, alleviating suffering, and restoring the body to its previous state of function. However, in recent years, this focus has broadened significantly

Today, the focus has grown beyond curing illness to include prevention and exploring how we can live more fully and vibrantly. This shift marks a fundamental change in how we perceive health it's no longer enough to merely avoid disease; the goal is now to optimize health, enhance wellbeing, and promote longevity Health practitioners are increasingly embracing a more proactive approach, asking questions like: How can we prevent illness before it starts? How can we enhance quality of life, not just extend it? What does it mean to truly thrive, not just survive?

There is an increasing recognition among healthcare professionals that true healthcare must encompass not only the treatment and prevention of illness, but also the promotion of a long, healthy, and fulfilling life This means considering not just the physical aspects of health, but also the mental, emotional, and even spiritual dimensions It involves understanding that health is not merely the absence of disease, but a dynamic state of balance and harmony within the body and mind This holistic perspective acknowledges that every individual is unique, with their own set of genetic predispositions, medical histories, lifestyle choices, and environmental influences that all play a role in shaping their overall health

Naturally then the tools and methods used in medicine have also evolved Practitioners and patients alike now have access to advanced technologies like genetic testing, artificial intelligence (AI)-driven data analysis, and personalized medicine, which allow us to tailor treatments to the individual rather than relying on a one-size-fits-all approach These tools enable us to not only treat illness more effectively, but also to identify potential health risks before they manifest, allowing for early intervention and personalized prevention strategies This is the new frontier of medicine where science meets the individual, where doctors collaborate with computers and patients, and where the goal is not just to heal, but to empower people to live their best lives

In this recurring section of the DNA Digest, which I like to call the Nerds' Nook, I aim to achieve two things. First, I want to present cutting-edge integrative science in a way that you can integrate into your everyday life science that heals and science that optimizes Second, and perhaps more importantly, I wish to share the sense of wonder and magic that fuels our work at the DNA Company Our work is truly fascinating We study your DNA the core of who you are and ask: How can this information help heal? How can it enable a fulfilling life? In answering these questions, we go beyond merely analyzing genetic data we apply this knowledge to support your overall health, blending the best of integrative technology, traditional wisdom, and clinical science (oh my!)

BACK TO SCHOOL: STRENGTHENING THE IMMUNE SYSTEM FOR ALL AGES

By Dr. Lara Varden, PhD, BCHHP, LEHP, CFGP, CFNC

As students of all ages from kindergarteners to university students return to school, the excitement of new experiences often comes with the challenge of staying healthy With the close contact and busy schedules that school life brings, it’s more important than ever to focus on building a strong immune system In this article, we’ll explore the importance of gut health, a healthy diet, sleep, and managing stress, all of which are key to supporting the immune system We’ll also touch on how genetics can influence these areas and what steps can be taken to promote well-being throughout the school year

Gut Health: The Immune System’s First Line of Defense

The gut plays a crucial role in immune health In fact, about 70% of the immune system is in the gut, where it interacts with the trillions of bacteria that live there These bacteria, collectively known as the gut microbiome, help the body fight off infections and maintain overall health

The fucosyltransferase 2 (FUT2) gene is one of the key players in determining the composition of the gut microbiome Research published in the journal Nutrients concluded that the FUT2 gene significantly affects the gut microbiota's composition by altering the production of specific proteins in the gut lining that help beneficial bacteria thrive These changes in the microbiome can, in turn, influence immune system functionality Children with these gene variants may benefit from targeted probiotic supplementation to support a healthy gut microbiome

The glutathione S-transferase mu 1 (GST-M1) gene, determined by how many copies of the gene there are, referred to as the copy number variation, is involved in the detoxification process, vital for gut health The GST-M1 gene encodes an enzyme that helps neutralize toxins and oxidative stress within the gut Some individuals have zero copies of the GST-M1 gene, meaning they lack this detoxifying enzyme altogether

This deletion can lead to a reduced ability to clear toxins, potentially resulting in an imbalance in the gut microbiome and a weakened immune response

A study published in Biochemistry Research International concludes that individuals with the GST-M1 deletion may have an increased risk of gastrointestinal disorders due to their reduced detoxification capacity

For school-aged children, this can translate to more frequent illnesses and a greater need to support gut health through diet and lifestyle

Practical Tips:

Detoxifying Foods: Include foods that support detoxification, such as cruciferous vegetables (broccoli, cauliflower) and foods rich in antioxidants like berries and green tea

Probiotics: Include probiotic-rich foods like yogurt, kefir, and fermented vegetables in your child’s diet to help maintain a healthy gut microbiome.

Prebiotics: Prebiotics, which are fibers that feed beneficial gut bacteria, can be found in foods like bananas (especially those that still have some green color to them), onions, and sprouted whole grains Adding these to your diet can further support gut health

Healthy Diet: Fueling the Immune System

A balanced diet is essential for maintaining a strong immune system Nutrients like vitamins, minerals, and antioxidants help the body fight off infections and keep energy levels stable throughout the day However, the types of foods consumed can either support or hinder immune health Staying away from processed foods, inflammatory seed oils, and foods high in sugar is crucial

Processed foods often contain additives, preservatives, and unhealthy fats, such as those from inflammatory seed oils like soybean and corn oil These ingredients can lead to chronic inflammation, which weakens the immune system Moreover, foods and drinks high in sugar can cause spikes in blood sugar levels, which may suppress immune function and contribute to the growth of harmful bacteria in the gut

The methylenetetrahydrofolate reductase (MTHFR) gene plays a critical role in the methylation pathway, a biochemical process that affects DNA repair, detoxification, and the production of neurotransmitters This pathway is essential for immune function and cardiovascular health, as it supports the production of glutathione, the body's master antioxidant Variations in the MTHFR gene can lead to reduced enzyme activity, which impacts the body’s ability to process folate and produce glutathione

A review in the journal Nutrients found that individuals with MTHFR gene mutations may have lower levels of folate and glutathione, leading to impaired detoxification and immune function Ensuring adequate intake of folate and other B vitamins is crucial for those with MTHFR gene variations to support their methylation pathway and overall immune health

Practical Tips:

Balanced Meals with Whole Foods: Encourage meals that focus on whole, unprocessed foods that include a variety of fruits, vegetables, lean proteins, and whole grains to provide a range of nutrients that support immune health, making sure to incorporate healthy fats like those from avocados and olive oil

Folate-Rich Foods: Incorporate folate-rich foods like leafy greens, beans, and avocados to support the methylation pathway

Limit Sugar and Inflammatory Oils: Reduce the intake of sugary snacks, soft drinks, and foods cooked in inflammatory seed oils

Incorporate Fish: Try to include fatty fish in your family’s diet at least twice a week.

Supplements: If your child doesn’t like fish, consider a supplement that is high in omega-3s.

Sleep: The Body’s Time to Repair

Adequate sleep is critical for a healthy immune system During sleep, the body repairs itself, produces immune cells, and reduces stress levels, all of which contribute to stronger defenses against illness

The CLOCK gene helps regulate circadian rhythms, which are the body’s natural sleep-wake cycles Variations in the CLOCK gene can influence sleep patterns, making it easier or harder for some children to get the sleep they need

A study in Neuroscience and Behavioral Physiology found that certain variations in the CLOCK gene are associated with sleep disorders, which can weaken the immune system and make it harder to fight off infections

The brain-derived neurotrophic factor (BDNF) gene is involved in brain plasticity and the regulation of mood and sleep Variations in the BDNF gene can influence sleep quality and the ability to recover from stress A study published in Nature and Science of Sleep indicates that lower levels of BDNF are associated with poor sleep quality and an increased risk of sleep disorders

The tryptophan hydroxylase 2 (TPH2) gene is responsible for producing serotonin, a neurotransmitter critical to mood and sleep regulation Variations in the TPH2 gene can affect serotonin levels, potentially leading to sleep disturbances Research in Frontiers in Neuroscience suggests that individuals with certain TPH2 gene variants may be more prone to sleep issues due to altered serotonin levels

The serotonin transporter gene promoter polymorphism (5HTTLPR) gene variant affects the serotonin transporter, which regulates serotonin levels in the brain. This gene has been linked to sleep quality and the ability to cope with stress A study in Psychosomatic Medicine found that individuals with certain 5HTTLPR variants may experience more significant sleep disruptions under stress

Practical Tips:

Consistent Sleep Schedule: Establish a regular bedtime and wake-up time, even on weekends, to help regulate circadian rhythms

Sleep Environment: Create a sleep-friendly environment by keeping the bedroom cool, dark, and quiet

Mind-Body Practices: Encourage relaxation techniques such as deep breathing, meditation, or yoga before bed to improve sleep quality and reduce stress.

Stress Management: Keeping the Immune System Strong

Stress is a natural part of life, but chronic stress can weaken the immune system, making it easier for infections to take hold It’s important for students of all ages to have strategies for managing stress, especially during the school year

The catechol-O-methyltransferase (COMT) gene is involved in breaking down stress hormones like dopamine and norepinephrine Variations in the COMT gene can affect how well the body manages stress Some children may be more sensitive to stress and may need additional support to keep their stress levels in check

A study in the journal Cureus found that individuals with certain COMT gene variants may be more prone to anxiety and stress, which can impact immune function

Practical Tips:

Mindfulness Practices: Teach your child simple mindfulness techniques like deep breathing, meditation, or yoga to help manage stress and reduce its impact on the immune system

Physical Activity: Regular exercise is a great way to reduce stress and improve overall well-being Encourage activities that your child enjoys, whether it’s sports, dancing, or just playing outside

Healthy Outlets for Stress: Encourage your child to talk about their feelings and find healthy ways to express emotions, such as through art, journaling, or talking to a trusted adult

As children and young adults head back to school, focusing on immune health is essential for helping them stay healthy and succeed academically By understanding the importance of gut health, maintaining a balanced diet, getting enough sleep, and managing stress, you can support your child’s immune system and overall well-being Additionally, recognizing the role that genetics plays in these areas allows for a more personalized approach to health, helping you make choices that best support your child’s unique needs. By taking these steps, you can help ensure that your child is ready to tackle the school year with a strong and resilient immune system

References: https://www.mdpi.com/2072-6643/15/2/4711.

https://www ncbi nlm nih gov/pmc/articles/PMC5274680/ 2

https://www ncbi nlm nih gov/pmc/articles/PMC8703276/ 3

https://link springer com/article/10 1007/s11055-024-01561-6 4

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https://www ncbi nlm nih gov/pmc/articles/PMC2758820/ 7

MAXIMIZING MEN'S HEALTH: A COMPREHENSIVE GUIDE TO ERECTILE DYSFUNCTION AND

By Bryce Wylde, BSc (hons), RNC, DHMHS

OVERALL WELL-BEING

Men's health encompasses a broad range of issues, but two topics that frequently surface are erectile dysfunction (ED) and male hormonal balance Regular sex and understanding natural treatments for ED can significantly improve your health and your testosterone levels

The Health Benefits of More Sex

Stress Reduction

Regular sex, just like exercise, is essential for maintaining good health It not only reduces stress but also lowers blood pressure A study published in Biological Psychology highlighted that individuals engaging in regular intercourse had better stress responses compared to those who abstained or engaged in other sexual activities This was demonstrated through their lower blood pressure responses during stressful tasks like public speaking and arithmetic challenges

Immune System Boost

Sexual activity once or twice a week is linked to higher levels of immunoglobulin A (IgA), an antibody that plays a critical role in immune function Scientific research has recently found that those who had sex once or twice weekly had higher IgA levels than those who had sex less frequently or more than three times a week.

Caloric Burn and Pain Relief

Sex is a physical activity that can help burn calories, contributing to weight loss and fitness. Regular sexual activity can burn approximately 4,000 to 5,000 calories monthly, enough to shed a pound or two of fat around the waistline – contributing to higher circulating free testosterone Moreover, the release of oxytocin during sex increases endorphins, which help alleviate minor pain and improve sleep quality Better sleep, in turn, can prevent obesity and high blood pressure.

Prostate Cancer Prevention

Frequent ejaculation, particularly in younger men, may reduce the risk of prostate cancer later in life Research published in the British Journal of Urology International and the Journal of the American Medical Association (JAMA) found that men who ejaculated frequently had a significantly lower risk of developing prostate cancer

Natural Treatments for Erectile Dysfunction

Horny Goat Weed

I know that subtitle caught your attention! Known in traditional Chinese medicine as yin yang huo, horny goat weed has been used to address ED The story of its discovery involves a goat herder who noticed increased sexual activity among his goats after they grazed on a particular weed Other treatments include:

Zinc, vitamin D, Magnesium, and Boron: These vitamins and minerals support testosterone production.

Herbs: tongkat ali, yohimbe bark extract, fenugreek, Asian ginseng, ashwagandha, and others can enhance libido, increase blood flow, benefit overall sexual health, and may help maintain erections

Arginine: An amino acid that dilates blood vessels, helping men with ED.

Catuaba, Cnidium, and Butea superba are some others to explore These lesser known ingredients may also provide ED support, have additional benefits for sexual health, and increase sexual vigor

Addressing Andropause

Testosterone Decline

Testosterone was discovered in 1935 when scientists isolated it from bull testes and the word itself comes from combining testicle + sterol + ketone. By the age of 18, testosterone levels peak and begin to decline by about 12% per year Andropause affects 30-40% of aging men, leading to symptoms like reduced muscle mass, increased fat, and lower energy levels Low testosterone is directly linked to inflammation, weight gain, cardiovascular issues and, of course, ED. Maintaining healthy testosterone levels is crucial for overall well-being.

Understanding Testosterone

Tightly Bound Testosterone: Around two-thirds of the testosterone in your blood is bound to sex hormone-binding globulin (SHBG) and is not readily available for use by your body.

Loosely Bound Testosterone: About one-third of the testosterone is weakly bound to albumin This bond can break, allowing the testosterone to circulate freely

Free Testosterone: A small fraction (1-4%) of testosterone floats freely in your blood Your body can use this form immediately, and depending on your genetic makeup, the enzyme 5-alpha-reductase can convert it into dihydrotestosterone (DHT), a much stronger androgen.

Dihydrotestosterone (DHT): DHT is derived from free testosterone through the action of 5-alpha-reductase It is more potent and plays a significant role in male characteristics and health.

Bioavailable Testosterone: This includes both loosely bound and free testosterone Bioavailable testosterone has a greater impact on your health compared to total testosterone levels, influencing everything from muscle mass to sexual function.

Testing for an Ideal Range

When visiting your doctor and reviewing lab results, it is essential to understand the ideal ranges for key hormones For testosterone, optimal levels for men typically fall between 1000-1500ng/dL Free testosterone, which is more critical for immediate physiological functions, should ideally range from 7-15pg/mL Additionally, DHT, a potent androgen derived from free testosterone, typically has optimal levels between 30-85ng/dL Understanding these ranges can help in assessing hormone balance and overall health. But the genes in charge of making, metabolizing, and detoxifying testosterone, its precursors, and its metabolites make all the difference

Your Genetic Instruction Manual

Understanding your DNA can unlock insights into male hormone balance and ED You can’t alter your DNA, but you can manage your genetic expression using tailored nutrition, lifestyle choices, and supplementation or bioidentical hormone therapy that is right for your genes

Here’s a quick breakdown:

Progesterone to Testosterone: The CYP17A1 gene produces an enzyme that converts progesterone into testosterone

Testosterone to Estrogen: The CYP19A1 gene’s enzyme transforms testosterone into estrogen.

Testosterone to DHT: The SRD5A2 gene’s enzyme changes testosterone into DHT, a stronger androgen Excretion and Metabolism: UGT2B15, UGT2B17, and CYP3A4 genes help break down and excrete testosterone and DHT

Estrogen Metabolism: Genes like CYP1A1, CYP1A2, CYP1B1, and CYP3A4 handle estrogen conversion, while COMT and GST genes help clear them out

Antioxidant Defense: The SOD2 gene supports cells in managing estrogen

Methylation: Various genes aid in estrogen metabolism through methylation.

These genetic pathways show how your body manages hormones, providing clues for personalized approaches to treating ED and maintaining hormonal health

Enhancing Testosterone Levels Naturally

Nutrition

Healthy Fats: Avoid bad fats like seed oils and fat-free foods and consume lots of omega-3 rich food.

Blood Sugar Balance: Cut refined carbs and sugar and correct poor HbA1c levels

Alcohol and Phytoestrogens: Avoid excessive amounts of these to maintain hormonal balance

Cruciferous Vegetables: Incorporate kale, cabbage, broccoli, cauliflower, mustard greens, etc., into your diet to help detoxify excess estrogen

Lifestyle Changes

Exercise: Resistance training can boost testosterone levels. Weight-bearing exercises are particularly beneficial.

Stress Management: High stress increases cortisol, which lowers testosterone Techniques like meditation can help

Sleep: Deprivation can reduce testosterone by 10-20% Get high quality deep sleep and practice sleep hygiene (dark, cool, and quiet sleep space).

Environmental Factors

Bisphenol A (BPA), Phthalates, and Parabens: These can interfere with hormone production and should be avoided. Take a look at your personal hygiene products and cross check with EWG's Skin Deep® database to ensure your products are free of xenoestrogens (aka environmental hormones or endocrine disrupting compounds (EDC), or endocrine disruptors for short) Fragrances: These can cause androgens to metabolize into estrogens.

Optimizing hormones and overall health in order to prevent and/or manage ED involves a holistic approach that includes regular sexual activity, natural treatments for ED, maintaining healthy testosterone levels, and lifestyle adjustments. By integrating these strategies, men can improve their overall well being and add healthy years to t

HORMONES, AGING, AND SKINSPAN

By Jennifer Pearlman, MD, CCFP, NCMP, FAARM, ABAARM, CFA

A new era of regenerative aesthetics is changing the paradigm of care. No longer are providers limited to beatification approaches but can now simultaneously aim to reprogram youth by revitalizing aging skin. Skinspan refers to the years of life during which skin remains healthy, youthful, and attractive and is influenced by environmental, lifestyle, and internal factors While ultraviolet (UV) exposure is a potent environmental driver of skin aging, internally our hormones play a vital role in preserving skin health and appearance

Aging of the Skin Is 3-Dimensional

Aging of the skin occurs across all layers and is accelerated by resorption of the facial bones. Aging of the skin involves degradation of the extracellular matrix, deterioration of skin microarchitecture, deflation of subcutaneous fat, and descent of soft tissue In the epidermis, aging is associated with a decrease in epidermal thickness, melanocyte and Langerhans cell density, and flattening of the dermal papilla representing diminished regenerative capacity. In the dermis, there is an age-related decline in fibroblast activity; loss of collagen, elastin, and hyaluronic acid content; and impaired circulation

Hormones and Skinspan

Hormonal senescence underlies the hallmarks of aging and contributes to skin deterioration and degradation. Stigmata of endocrinopathies and hormonal imbalances are manifest on the skin including pretibial myxedema, dry hair, and brittle nails (thyroid); thin skin and easy bruising (adrenal); acrochordons (skin tags) and acanthosis nigricans (insulin resistance); hormonal acne (androgens); and poikiloderma of cervate (estrogen). The skin, indeed, can be considered a visual biomarker of underlying hormonal and health status

Emerging Insights into Hormonal Effects

Hormones are signaling molecules produced by specialized glands of the endocrine system to exert effects at distant sites. In this classical model of endocrine signaling, hormones in circulation reach their tissue target and bind receptors either on the cell membrane or within the nucleus to control gene expression and modulate hormone receptor biosynthesis. Emerging insights reveal that the endocrine system is far more complex than ever imagined

The classical endocrine system operates in tandem with short range hormonal cell to cell and intracellular signals via paracrine, autocrine, and intracrine pathways

Hormones and the Skin

The Skin as an Endocrine Organ

The skin is both a hormonal target and an endocrine tissue involved in the activation and production of hormones The skin is integral in the activation of hormonal precursors to both androgens and vitamin D and skin-derived hormones work locally and at a distance

Estrogen and Skin Aging

Of all the hormones affecting skinspan, estrogens are perhaps the most influential Estrogens have widespread effects modulating epidermal keratinocytes, dermal fibroblasts, melanocytes, and skin appendages including hair follicles and sebaceous glands Estradiol is the predominate form of estrogen throughout a woman’s reproductive lifespan and is integral to supporting healthy skin Estradiol promotes collagen and elastin production, accelerates wound healing, reduces skin inflammation, and protects against skin photoaging and photocarcinogenesis Throughout the menstrual cycle, skin thickness varies in relation to changes in estradiol levels and is thickest at the ovulatory surge midcycle

Menopause and the Skin

At menopause with the precipitous decline in estrogen, women experience rapid aging of the skin with the appearance of fine lines, wrinkles, furrows, laxity, dryness, and dyschromia as well as increased vascularity, telangiectasia, and worsening of rosacea The menopausal loss of estrogen induces significant aging and deterioration of the peri-oral region The lips, much like the vaginal labia, can be considered a biomarker of tissue estrogen levels Estrogen loss leads to peri-oral rhytids, aging of the lips with volume loss, dryness, and pallor; elongation of the nasal tip to lip distance; and downward descent of the lateral commissure extending into a deep furrow in the marionette region eventually forming the jowl. Together these changes can be considered the sag sign of menopause The collagen content of skin decreases by 30% in the first five years after menopause occurring in parallel to a decrease in bone density Estrogen therapy after menopause has been shown to increase skin hydration and thickness and collagen content and reduce photoaging Women who take estrogen after menopause with or without progesterone demonstrate significantly fewer wrinkles

A new generation of hormone modulating cosmeceuticals aims to leverage estrogen’s beneficial effects on the skin The future use of exogenous estrogen therapy, estrogen metabolites, estrogen receptor modulators (SERMS) and activators of non-genotrophic estrogen-like signaling molecules (ANGELS) holds promise to mitigate menopauseassociated accelerated skin aging and future proof skinspan

Androgens and the Skin

The primary androgen, testosterone, is produced in the Leydig cells of the testis in men and in women is produced in the adrenal gland (25%), the ovarian granulosa cells (25%), and the periphery where 50% of systemic testosterone is converted in fat tissue from androstenedione In women, most testosterone is bound to protein with only 1% of total testosterone freely circulating unbound and available to exert downstream tissue effects Androgens and androgen receptors affect the skin and stimulate skin appendages including hair follicles and pilosebaceous glands Conditions associated with increased androgen levels produce skin stigmata including nodulocystic acneic eruptions on the lower face, chest, and back; hormonal hair loss, and, in women, hirsutism or increased hair growth in sexually determined areas including the chin, areola, and inner thigh In women with polycystic ovarian syndrome (PCOS), the increased levels of luteinizing hormone (LH) drive higher ovarian testosterone production and peripheral conversion Minoxidil is the only approved topical treatment for androgenetic alopecia (AGA) and female pattern hair loss (FPHL) Minoxidil is a peripheral vasodilator that stimulates growth of keratinocytes and prolongs the anagen phase Finasteride and dutasteride are 5alpha-reductase inhibitors that reduce conversion of testosterone to the more potent di-hydrotestosterone (DHT) and are approved to treat male AGA but frequently used topically off-label in women

Insulin Disorders and the Skin

Insulin resistance, hyperinsulinemia, and metabolic disorders can manifest on the skin and affect skin aging Insulin resistance can increase the activity of androgen receptors and potentiate androgenizing effects on the skin including hormonal acne. Insulin-like growth factor 3 (IGF-3) is prevalent in the skin and associated with hormonal pigment disorders including seborrheic keratosis (sunspots), ephelides (freckles), and melasma

Skin Aging by AGEs

Advanced glycation end products (AGEs) are produced both endogenously and arise from the diet Insulin resistance predisposes to endogenous AGEs that can irreversibly bind to collagen and elastin fibres causing glycation of the protein and degradation of the tissue. The long half-lives of collagen (15 years) and elastin (70 years) allow AGEs to accumulate in the skin accelerating aging through increased oxidative damage and inflammation Genetic susceptibility to collagen glycation and accelerated skin aging arises through two mutations in the glyoxylase gene (Glo-1) But even this genetic trait is activated by toxic sugars in the diet and UV exposure Dietary AGEs (dAGEs) contribute significantly to glycation and arise from consuming animal proteins that have been cooked at high temperatures under dry heat

The Sunshine Vitamin and the Skin

Vitamin D3, cholecalciferol, is a fat-soluble prohormone steroid with endocrine, paracine and autocrine functions, the latter two mechanisms alter genetic transcription via the vitamin D receptor (VDR) that is found on nearly every cell in our body Vitamin D3 can be biosynthesized in the skin in a process dependent on UVB exposure and is subsequently converted by the kidney into its final active form, calcitriol

Both endogenous vitamin D production and consumption through dietary sources are often inadequate, resulting in frequent vitamin D deficiency syndromes

Vitamin D deficiency is linked to increased skin permeability, increased risk of infestations and infections, increased risk of auto-immunity (psoriasis, pemphigus vulgaris, bullous pemphigoid) and inflammation (atopic dermatitis) including psoriasis and acne, increased risk of skin cancer, and may contribute to hair loss and vitiligo.

Hormonal Approaches to Future Proof Skinspan

Aging is not inevitable The health, appearance, and aging of our skin can be proactively managed with a targeted and multi-modal approach In addition to the arsenal of aesthetic medical interventions, hormonal modulation can play an important role in future proofing our skinspan The future of medicine is getting personal A bespoke beauty from within plan that precisely targets the genomic, epigenomic, hormonal, nutritional, and metabolic factors affecting health and appearance is becoming a new standard for advanced

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By using the power of your genetic code, our DNABlueprint crafts completely personalized strategies that address specific health goals - from boosting energy levels to stress management and beyond. This tailored approach not only accelerates your progress but also provides a roadmap for sustained well-being. With DNABlueprint, experience the advantage of clinician support, empowering you to make informed decisions that contribute to a healthier and more fulfilling life. Elevate your wellness journey with science-backed insights and personalized strategies – unlock the full potential of your health with DNABlueprint.

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Your DNABlueprint: Living Program is the entry level into your physical genome. Imagine, discovering the right way to eat, exercise, and the foods that are authentic to your genetics In this experience you will develop a plan with your Functional Genomics

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The DNABlueprint: Lifestyle Program is a plan, unlike any other This is the path to your ultimate health Your dedicated Functional Genomic Practitioner will lead you through your genetic blueprint and help you design your optimal health Lifestyle. You will have an expert perform audits of your diet, nutrition, lifestyle, home, and work environments to identify challenges that could be damaging your health True health optimization starts with investigating every aspect of your life

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BUILDING LEAN MUSCLE MASS WITH BHRT:

THE BENEFITS OF MEDICALLY SUPERVISED HORMONE MANAGEMENT

By Dr. Jeff Nuziard, PhD

As we age, maintaining lean muscle mass becomes increasingly challenging Hormonal changes can lead to a decrease in muscle mass, strength, and overall vitality However, bioidentical hormone replacement therapy (BHRT) offers a promising solution At Sexual Wellness Centers of America, Jeff Nuziard, PhD, provides a medically supervised hormone management program specifically designed to slow the effects of aging and the loss of lean muscle mass This program leverages the benefits of BHRT to help men build and maintain lean muscle mass as they age.

The Challenge of Aging and Muscle Mass

Aging is accompanied by a natural decline in hormone levels, particularly testosterone Research shows that men experience a decrease in testosterone levels by approximately 1% per year after the age of 30 This decline can lead to a variety of issues, including:

Decreased muscle mass and strength

Increased body fat

Reduced energy levels

Lowered libido

Mood swings and depression

These changes not only affect physical health but also overall quality of life Addressing hormonal imbalances is crucial for maintaining muscle mass and general well-being. How Sexual Wellness Centers of America Uses BHRT to Help Build Lean Muscle Mass

BHRT uses hormones that are chemically identical to those the body produces naturally. This therapy helps restore hormonal balance, which is essential for muscle growth and maintenance

Here are some key benefits of BHRT in building lean muscle mass: Increased Testosterone Levels: Testosterone plays a vital role in muscle development BHRT helps restore optimal testosterone levels, promoting muscle growth and strength

Enhanced Protein Synthesis: BHRT improves the body's ability to synthesize protein, which is crucial for muscle repair and growth

Improved Metabolism: Balanced hormones help boost metabolism, aiding in fat loss and muscle gain

Enhanced Energy and Stamina: BHRT can increase energy levels and stamina, making it easier to engage in regular physical activity and resistance training

Better Recovery: Hormone balance aids in faster recovery from workouts, reducing muscle soreness and fatigue

Jeff Nuziard’s Medically Supervised Hormone Management Program

Who Is a Good Candidate for BHRT?

BHRT may be suitable for men who are experiencing symptoms of hormonal imbalance and muscle loss Good candidates typically include those who:

Are over the age of 40 and experiencing a natural decline in testosterone levels

Have difficulty building or maintaining muscle mass despite regular exercise and a healthy diet

Experience fatigue, low energy levels, or decreased stamina

Notice an increase in body fat, particularly around the abdomen

Suffer from mood swings, depression, or a decrease in libido.

Before starting BHRT, it is essential to undergo a comprehensive medical evaluation to determine if this therapy is appropriate for your specific needs and health conditions At Sexual Wellness Centers of America, every BHRT candidate is treated individually, and we always begin with a complete blood panel analysis to provide a customized treatment plan Genetic testing can also be important when creating customized hormone treatment plans

What Research Shows about the Connection between DNA and Testosterone Levels

Genetic Influence on Testosterone:

Your DNA can affect how much testosterone your body produces Scientists have found specific genes that play a role in determining your testosterone levels For example, certain variations in the sex hormone binding globulin (SHBG) gene and CYP3A4 gene can influence testosterone levels

Key Genes Involved:

LHCGR Gene: This gene helps control testosterone production by affecting the receptors for luteinizing hormone (LH), which stimulates testosterone production

Androgen receptor (AR) Gene: The AR gene affects how your body responds to testosterone Variations in this gene can make your body more or less sensitive to testosterone

There are several test options available Ask your physician or functional clinical provider. One test we prefer is The DNA Company The DNA Company can give you insights into your genetic makeup, including factors that might affect your testosterone levels

Other developed tests can be ordered by your primary care practitioner (PCP)

Hormone Level Tests:

Blood Tests: Measure your testosterone levels to see if they are within the normal range.

SHBG Test: Measures the amount of SHBG in your blood, which can affect how much testosterone is available in your body (SHBG is a protein produced mainly by the liver that plays a critical role in regulating the levels and effects of sex hormones in your body, including testosterone and estrogen.)

Why It Matters:

Personalized Treatment: Understanding your genetic makeup can help doctors tailor treatments, such as hormone replacement therapy, to your specific needs.

Lifestyle Advice: Knowing your genetic predispositions can help you make better lifestyle and dietary choices to maintain healthy testosterone levels

Early Intervention: Identifying genetic risks early can allow for preventive measures to manage or mitigate potential issues with low testosterone

Your genes play a significant role in determining your testosterone levels Various tests can help identify these genetic factors and measure your hormone levels, providing valuable information for personalized healthcare Understanding this can help you and your doctor make informed decisions about treatments and lifestyle changes to maintain optimal testosterone levels and overall health

Clinical Evidence Supporting BHRT for Lean Muscle Mass

BHRT has been found to be beneficial in building lean muscle mass, especially in individuals experiencing hormonal imbalances or deficiencies Here's a summary of the clinical evidence supporting BHRT:

Study on Testosterone Supplementation: Research published in the "Journal of Clinical Endocrinology & Metabolism" found that testosterone replacement therapy in men with low testosterone levels significantly increased lean body mass and decreased fat mass

Mechanism: Testosterone plays a critical role in muscle protein synthesis, which is essential for muscle growth and repair It enhances the body's ability to utilize amino acids, the building blocks of muscle tissue

Combined Hormone Therapy

Study on Combined hormone replacement therapy (HRT): A study in "The Journal of Clinical Endocrinology & Metabolism" examined the effects of combined estrogen and testosterone therapy in postmenopausal women The results indicated improvements in muscle strength and lean body mass, highlighting the synergistic effect of these hormones.

Improved Outcomes: Combined hormone therapy can address multiple hormonal deficiencies, providing a more comprehensive approach to muscle mass preservation and enhancement Clinical Guidelines and Recommendations

Endocrine Society Guidelines: The Endocrine Society recommends hormone replacement therapy for individuals with clinically diagnosed hormone deficiencies, emphasizing its role in improving muscle mass, strength, and overall physical performance.

Expert Consensus: Experts in endocrinology and geriatric medicine advocate for the use of BHRT to mitigate age-related muscle loss (sarcopenia) and improve quality of life in older adults

In summary, BHRT has demonstrated significant benefits in building and preserving lean muscle mass through various clinical studies and expert recommendations. This therapy addresses hormonal imbalances that can lead to muscle deterioration, thereby promoting overall physical health and well-being

Jeff Nuziard, PhD, is the Founder of Sexual Wellness Centers of America and the inventor of REGENmax®, the only patented solution for the reversal of erectile dysfunction with an astounding 97 2% success rate BHRT also plays an important role in healthy sexual function and is an essential part of the multi-faceted REGENmax protocol By integrating BHRT with other advanced therapies, Jeff Nuziard ensures a comprehensive approach to men's health, helping them achieve and maintain peak physical condition throughout their lives

Aging is accompanied by a natural decline in hormone levels, particularly testosterone Research shows that men experience a decrease in testosterone levels by approximately 1% per year after the age of 30 This decline can lead to a variety of issues, including decreased muscle mass and strength, increased body fat, reduced energy levels, lowered libido, and mood swings or depression (Mayo Clinic) (Verywell Health) (Verywell Health) (Mayo Clinic) For more detailed information, you can refer to the Mayo Clinic's overview on testosterone therapy and Verywell Health's article on low testosterone symptoms.

Study on Testosterone Supplementation: Research published in the Journal of Clinical Endocrinology & Metabolism found that testosterone replacement therapy in men with low testosterone levels significantly increased lean body mass and decreased fat mass (Verywell Health) (Mayo Clinic) For further reading on the study, you can access the article through the Journal of Clinical Endocrinology & Metabolism and find additional information here

Research published in the Journal of Clinical Endocrinology & Metabolism has demonstrated that testosterone replacement therapy (TRT) significantly increases lean body mass and decreases fat mass in men with low testosterone levels For more detailed information on the studies, you can refer to the following articles:

1.

"Testosterone replacement therapy increases lean body mass and decreases fat mass in hypogonadal men" - Journal of Clinical Endocrinology & Metabolism (Oxford Academic)

2

"Testosterone replacement therapy in older men: effects on body composition and muscle strength" - Journal of Clinical Endocrinology & Metabolism (Oxford Academic)

3

"Effects of testosterone treatment on body composition and muscle performance in older men" - Journal of Clinical Endocrinology & Metabolism (Oxford Academic)

"Increase in bone density and lean body mass during testosterone administration in men with acquired hypogonadism" - Journal of Clinical Endocrinology & Metabolism (Oxford Academic)

4 These studies collectively support the efficacy of testosterone replacement therapy in improving body composition by increasing muscle mass and reducing fat, which can significantly benefit overall health and quality of life

SECRET LANGUAGE OF RECIPE

By Lynn Angel, CFGP

The fact that you are reading this article tells me that you have taken the decision to improve the quality of your and your family’s health, and I applaud you for it My aim in this series of articles not to provide you with recipes and pretty pictures to entice you, but instead to educate and surprise you with cookery facts, tips, and tricks that will introduce you to the skills, techniques, and methods that lie behind the art of creative cooking

Join me on this unique journey through a culinary and genetic adventure that will enhance and lengthen your life.

In 2022, I did a functional genomics test from The DNA Company, Inc , and the information contained in my report guided me to reach the vibrant health, mental clarity, and cognitive performance that I enjoy today I studied functional genomics because I realized it is not enough to teach people how to cook healthy and nutritional meals if they are unaware that their food and lifestyle choices influence and change the expression of their genes

So, now you know my story and understand my passion for The DNA Company, Inc., and good nutrition.

A bit about my background. At the age of eight I started cooking for my family, and it has been a lifelong passion of mine I had a successful career of 35 years as a Private Dining Chef with a star-studded clientele of international celebrities, such as Queen Elizabeth II and President Nelson Mandela of South Africa

Twelve years ago, at age 50, my health deteriorated over 18 months from being vibrant and energetic, running my own catering company and cooking school, to being constantly exhausted and unable to perform day-to-day tasks The chef who was able to eat anything and everything was limited to chicken, rice, and butternut squash.

Numerous visits to and tests by various doctors led to a medley of diagnosis: chronic fatigue syndrome, early onset dementia, and heavy metal toxicity It was devastating news.

I refused to accept that I had to learn to ‘manage’ my condition with chronic medicines and found amazingly supportive alternate health therapists who guided me through a two-and-a-half-year process of recovering my health, teaching me how to support my body and mind through a health crisis It required various changes to my lifestyle, diet, and nutrition choices As my health improved, I studied to become a functional health therapist

How many times have you tasted a delicious dish at a friend’s house and asked for the recipe, followed the instructions and yet your version of it left you feeling disappointed and secretly convinced that your friend deliberately left out a key ingredient?

What if there is no missing secret ingredient, but the secret language of recipes that you need to learn?

The most under-used tool in the kitchen is the brain We don’t think about recipes as much as we perform them Cooking requires not just knowledge, but understanding, which in turn requires thought

Until you understand the ‘WHY’ you won’t really know the ‘HOW,’ which makes me so excited to share with you the secret language of recipes that most people don’t know

According to a brilliant Chef - the late Charlie Trotter, one of America’s greatest Chefs - the art of cooking is one of the most intimate things that we can do for each other Cooking is indeed about love and care for the ingredients you’re working with and the people you’re preparing the food for.

In a way, cooking is a lot like good sex. You need to be in the mood for it, you need to take your time with it, and you need to engage all five senses – touching, tasting, smelling, seeing, and hearing You need to feel the texture of the ingredients, smell the fragrance of the produce, appreciate the incredibly vibrant colors that Nature creates, listen to the murmurs that come from the pot, and finally experience the taste and flavors of food that has been prepared with love and mindfulness

At The DNA Company, Inc , we know that there isn’t one diet that is perfect for everyone Each one of us has a unique biological profile that determines on a genetic level how well we do or do not digest, metabolize, and absorb the ingredients we put into our bodies We know that while some foods may be superfoods for one person, they can be very toxic for another person’s body For example, some people have a great ability to digest lactose, others do not Then there is also the state of your health that determines whether or not your body can cope with the food burden you are placing on it. Here we think of, for example, histamine sensitivity, gluten sensitivity, or an oxalate sensitivity that may be a problem for someone

Your diet, your way of eating, must be seen in the context of what your unique genetic and physical ability is to handle what you feed yourself

The context of how you prepare those ingredients is also super important. You might be buying organic ingredients, but cook them in a non-stick pan, using a seed oil, both of which will off-gas toxic fumes when they gets too hot

You breathe in and ingest those toxic fumes in the process of preparing and consuming the meal and your body receives a toxic burden that prevents it or makes it very hard to create the health and vitality that you expect from organic ingredients

A good cook needs to be in control 3 things: SALT, WATER, and HEAT.

The dictionary definition of the word cook (verb) means to prepare food for eating by means of heat

It doesn’t matter whether you are preparing a meal in 10 minutes or 10 hours, the three above ingredients are crucial. Seasonings, glazes, sauces, rubs, infusions, or relishes do not define cooking It is defined by the correct application and control of heat, water, and salt

Until you fully understand the intricate dance of matter and energy that defines cooking, you’ll remain in a culinary darkness, no matter how adventurous you think you are with ingredients.

Every time we prepare a meal we engage in primal alchemy, to which I do not profess to know all the secrets, nor the recipe for the elixir that will make us all immortal, but I do know that when you pay attention to your personal instruction manual - the information contained in your DNA 360 report - and use the secret language of cooking in the recipes that I am going to teach you in the next few DNA TALKS Digest episodes, you will enhance your life to be a long and healthy one

PUT SEX BACK ON THE MENU

By Maryon Stewart, BEM

If feeling turned on and like your old sexy self seems like a long and distant memory, you will be interested to know you can get switched on again and put sex back on the menu

After multiple pregnancies, periods of breastfeeding, and the years leading up to menopause, women become nutritionally deleted, which means they often end up running on empty Low levels of important nutrients adversely affect both their brain chemistry and their hormone function They end up in what I call economy mode, feeling tired, irritable, achy, and out of sorts Sometimes they may even be overweight because they have felt too tired to maintain an exercise program. Hence, the last thing on their mind is sex

Studies show that over three-quarters of women feel their sex drive has declined since they began the menopause transition. That’s not too surprising bearing in mind that over 80% of women report suffering from vaginal dryness Spontaneity and enjoyment understandably go out of the window when penetration becomes painful

Women become scared stiff, and they feel isolated. They regard their loss of libido as part of their fading youth And, because no one tells them otherwise, they believe it’s the end of life as they knew it in the bedroom They haven’t a clue that they can rekindle their libido, so avoid conversations about it with their partner through fear Many relationships break down during this phase of life as a result.

Sex can also be off putting if it leads to urinary tract infections (UTIs) When the vaginal tissues are fragile, they can be damaged by pressure from penetration. This can make the urethra vulnerable to infection, especially if you are short of vitamin D and magnesium, two common deficiencies

Stress, worry in the here and now, and depression often take their toll on sex drive When you are mentally preoccupied with pressing problems, the body naturally diverts its energy to helping you through the troubled times, and sexual desire may take a back seat. Here are some ways you can put desire back in the driver’s seat:

Eat regular meals that are nutrient dense including all the food groups and don’t skip meals. Include a lovely rainbow of fruit, vegetables, salad, plenty of protein including oily fish like salmon, or vegetarian protein including beans, lentils, soy, and a variety of grains

If you suffer with vaginal dryness, that needs to be addressed before turbo charging your libido, so that sex is comfortable Foods rich in naturally occurring estrogen, including flaxseeds and soy will help, and herbs like red clover and the sea buckthorn plant have been shown to help Keep well hydrated to alleviate dryness by consuming plenty of fluid and using natural lubricants.

Apart from exercising regularly in the normal way, exercise your pelvic floor as it is key to keeping all our organs in place after menopause AND to having great sex. Most of us forget about our pelvic floor. We need to exercise it regularly. The good thing is that you can do the pelvic floor exercises several times each day whilst you are doing other things like washing up, driving, or watching TV

One survey of men shows they feel rejected, but are afraid to start a conversation about this Tell your partner there is a light at the end of the tunnel It will make you both smile

Maryon Stewart is the author of Manage Your Menopause Naturally and 27 other books. A world-renowned healthcare expert, she has helped tens of thousands of women around the world overcome menopause symptoms without using drugs or hormones She is the host of the new PBS TV series Maryon Stewart’s Menopause Makeover Watch the show and join her community at https://naturalmenopause.tv. Details of her program can be found at https://femmar.com

THE HEART OF HOLISTIC CARE: A JOURNEY WITH DR. LARA

By Dr. Lara Varden, PhD, BCHHP, LEHP, CFGP, CFNC

In a world where healthcare often feels more like a "sick care" system, it is easy to understand why so many are disenchanted with the traditional medical model Conversations about this disillusionment are becoming increasingly common People are searching for something more a way to reclaim their health, not just manage their symptoms It is in these moments that I often find myself explaining what I do as a holistic health practitioner, and it never fails to ignite a spark of interest People want to know: “What exactly do you do? How are you different from the regular doctors we see?”

When I share my approach, I often see faces light up with intrigue, and sometimes even hope. There is a realization that there is another way a more holistic and personalized approach to health that goes beyond the conventional. Today, I want to take you on a journey through how I approach client care, and let you decide if this is the path you want to take for your own health journey

My approach is rooted in the belief that every person is unique, and therefore, their care should be too I start by integrating information from a person’s DNA, medical history, and lab results But it is not just about the data it is about using my knowledge, experience, and intuition to see the whole person Even before I sit down with a client, I spend considerable time reviewing their intake forms, DNA360 reports, bloodwork, and any other documentation they provide This preparation is crucial because it allows me to see the pieces of their puzzle and begin to understand the beautiful, complex individual they are

When I look at a person’s DNA, I see the blueprint of their biological makeup But that’s only part of the story Their history their life experiences, travels, traumas, and even the antibiotics they have taken shapes who they are today and what they are dealing with I consider everything: their diet, sleep patterns, exercise routines, and the stresses that have accumulated over time. These factors, often overlooked in conventional medicine, are all connected They contribute to the allostatic load the wear and tear on the body which significantly impacts health.

The first session with a client is usually no less than an hour, far longer than the typical 10-15 minutes most people get with their primary care physician During this time, I make sure they are comfortable and set clear expectations. I emphasize that this is a partnership; while I can guide them, they are ultimately responsible for implementing the recommendations and changes that will lead to better health I am not here to hold their hand forever; my goal is to walk beside them for a time, equipping them with the knowledge and tools they need to continue their journey on their own, with confidence and empowerment

Listening is a critical part of my approach I give my clients the space to tell their stories and validate their feelings This process of storytelling is not just therapeutic it is essential for understanding where we need to focus our efforts Every client’s needs, goals, budget, and lifestyle are different, and so, no two approaches are the same It is this level of personalization that makes my work so rewarding

Each client I work with is an individual a beautiful, sacred, worthy, and lovable individual who deserves to be heard, seen, and helped I am just one of many who offers a hand to guide you on your journey toward health optimization

I believe in educating people about their DNA and empowering them in their health-transformational journeys My focus is on the trifecta of mind-body-spirit, getting back to basics while also incorporating strategies for longevity and healthy aging I passionately believe in the body’s innate ability to heal itself, and I see my role as helping clients reconnect with that power, listen to their bodies, and provide the tools they need to support their healing.

In my practice, I use the concept of “Three Roots, Many Branches” to explain health The branches represent the signs, symptoms, and diagnoses we experience Signs are things that can be measured, like a fever or a rash, while symptoms are things we feel, like fatigue Being able to differentiate between these helps when communicating with conventional medical practitioners.

The roots, however, are where the real work happens The roots are Genes, Digestion, and Inflammation. Our genes are influenced by food, movement, environment, and mindset factors that can be modified to optimize health Digestion encompasses everything that impacts our metabolism and nutrition, from the mechanical to the microbial Inflammation, a response to toxins, negative mindsets, heavy metals, or infections, needs to be managed and modulated for true healing to occur

I guide my clients through the process of detox and anti-aging with a focus on three tiers of epigenetic mastery: the non-negotiables like sleep, digestion, and blood sugar regulation; moving from deficiency to sufficiency in areas like joy, love, vitamins, and nutrients; and finally, dismantling dysfunction addressing what is wrong and fixing it Too often, conventional medicine jumps straight to tier three without addressing the foundational aspects of health

I remind my clients that when they are in their doctor’s office, there are always two experts in the room one of those experts is them You cannot be your expert if you do not do your own inquiry It is not about having all the answers, but about understanding who you are It is about shifting from “Why me?” to “Oh, me ” Understanding your story, connecting the dots between life events, and recognizing the triggers that have impacted your health are all crucial steps in your healing journey

In closing, I want to emphasize that your health journey is just that yours It is personal, it is sacred, and it is worth every effort to get it right. I am here to guide you, support you, and empower you to take control of your health, so you can live the vibrant, fulfilling life you deserve.

ARE CRAVINGS FOR FOOD CAUSING YOU TO GAIN WEIGHT?

By Maryon Stewart, BEM

Are you feeling like a beached whale? Are you piling on the pounds, especially around the middle, which has never happened before? It’s another one of the most common difficulties women experience as they transition through menopause and beyond

The good news is that you can kick start your metabolism by getting the balance right in your diet and lifestyle Then you can lose weight without dieting in a matter of weeks!

Cravings for sweet foods are often the body’s way of attempting to communicate that blood glucose, more commonly referred to as blood sugar, levels are low. As most of us are unable to interpret the body’s message, we continue to indulge in what we think our body needs, rather than what it actually needs

When we are not eating wholesome food regularly, our blood glucose levels drop to an unacceptably low level It’s common for women, in particular, to crave food in their premenstrual week during perimenopause, when our daily calorie requirements rise by up to an extra 500 calories

After consuming chocolate for example, blood glucose levels rise rapidly The brain goes on ‘red alert’ and sends out messages to lower blood glucose levels The hormone insulin is then released by the pancreas with a brief to drive the sugar from the blood stream back into the cells, which it does efficiently, hence that low blood sugar feeling returns and the merry-go-round continues.

To have optimum blood glucose levels we need to be well nourished B vitamins and the minerals magnesium and calcium have been shown to be necessary for normal blood control. Interestingly, we are born with a tiny amount of the mineral chromium, approximately one-sixteenth of an ounce, which depletes as we grow older Magnesium has been shown to be the most common deficiency amongst women of childbearing age, and B vitamins are often in short supply, especially when one’s diet has not been particularly brilliant over time.

Taking a supplement rich in chromium, magnesium, and B vitamins acts as a short-term nutritional prop to arrest food cravings.

Consuming a diet with a low glycaemic index will speed up the progress too The glycaemic index is a way to look at foods according to the rate at which they are converted to sugar by the body. Whilst refined foods are converted very rapidly, regular batches of whole grains including rye, oats, brown rice, and buckwheat will help to stabilise blood glucose levels

Eating wholesome foods often, and consuming foods rich in magnesium, chromium, and B vitamins, which include whole grains, nuts and seeds, peppers, chilis, green leafy vegetables, chicken, and black pepper will help put you back in control of your blood sugar within the space of only a few months

Don’t get derailed by stress You can reduce elevated levels of the stress hormone cortisol, which causes us to accumulate stubborn belly fat, by practicing regular relaxation and yoga

Consume Mother Nature’s oestrogen: by adding certain foods to your daily diet, you can fool the body into thinking that it is still naturally occurring in the body Good sources include organic flaxseeds, soya and soya products, edamame beans, and lentils

And, keep dancing because exercise helps to burn fat

EARLY-ONSET CANCER IS NOT A MYSTERY

By Kashif Khan, Co-Founder, The DNA Company

Cancer rates are surging among young people This is referred to as “early-onset cancer” and has increased globally by 79%. The strange thing about this phenomenon is that it’s being portrayed by the media as mysterious. There are countless articles exploring what you need to know, what the data show, and which cancers to look out for, as if this is some ominous threat

This isn’t a matter of chance. Young people haven’t changed Their biology is wired the same as their grandparents Our DNA hasn’t changed in thousands of years, either What’s changed is our environment Our environment today is full of chemicals and toxins that are creating the perfect storm for illnesses like cancer in our bodies.

For women in particular, the modern environment has become increasingly hostile Ten percent of women aged 15-44 in the United States now require infertility treatment, which reflects the larger issue of hormonal disruption. Conditions like fibromyalgia and chronic fatigue syndrome are also more common among women

So, what exactly are these environmental factors? Consider the fact that, on average, women apply over 500 different chemicals to their skin daily through personal care products Many of these chemicals are unregulated and can disrupt hormone function Add to that the 140,000 synthetic chemicals introduced into food, household products, and industrial processes, and it becomes clear that we’re living in a toxic soup Then there are the “forever chemicals” perfluoroalkyl substances (PFAS) that don’t break down in the environment or the body, leading to long-term accumulation and potential health risks, including cancer

One of the more insidious contributors is the widespread use of hormonal birth control, which has become so prevalent that it’s detectable in water supplies. The hormones from these medications are not filtered out during water treatment processes, meaning that even those who don’t use birth control are exposed to it

The way cancer works in our bodies is that abnormal cells are constantly being produced as a result of normal cell division Typically, our immune system catches these cells and destroys them before they have the chance to grow into a tumor However, when the body’s defenses are compromised whether by a weakened immune system, hormonal disruption, or toxic overload these abnormal cells can evade detection, allowing cancer to take hold and grow unchecked

It is increasingly clear that environmental toxins are contributing to the rise in cancer rates, particularly among young people. The sheer volume of chemicals we’re exposed to from personal care products to synthetic substances in food and water overwhelms the body’s natural defenses With immune systems compromised by these toxins and hormones disrupted, cancer has become more common, especially in women This isn’t a mystery It’s a direct consequence of a toxic environment, demanding urgent attention to protect our health.

References

Zhao J, Xu L, Sun J, et al. Global trends in incidence, death, burden and risk factors of early-onset cancer from 1990 to 2019 BMJ Oncology 2023;2:e000049

Infertility. National Center for Health Statistics. Centers for Disease Control and Prevention (CDC). 11/03/2023. https://www cdc gov/nchs/fastats/infertility htm

Women Put 500 Chemicals on Their Bodies Every Day Now to Love. 06/11/2013. https://www.nowtolove.com.au/beauty/women-put-500chemicals-on-their-bodies-every-day-14841/

THE FUTURE OF PERSONALIZED SUPPLEMENTATION

By Bryce Wylde, BSc (hons), RNC, DHMHS

You can't change your DNA Your genes are the cards you've been dealt by mom and dad However, in the intricate game of life, you have the power to influence how your hand is played Nutrigenomics, the science of how nutrition interacts with our genes, offers a groundbreaking approach to health and well-being By understanding your unique genetic makeup, you can make informed choices that modify your genomic expression, effectively neutralizing potential weaknesses or in some cases even turning them into strengths This means you can tailor your diet and supplement regimen to optimize health, prevent disease, and enhance longevity Through nutrigenomics, you’re not just a passive player in the game of life, you’re an empowered strategist, making choices that shape your destiny When you supplement for what your DNA dictates, you add health and quality of life to your years You quite literally can change the day you die!

What's in a Supplement?

Supplements used to be straightforward: if you didn’t eat enough citrus fruit, you might become low in vitamin C, so you’d take a supplement to fill that nutritional gap Today, the role of supplements has evolved significantly. It’s no longer just about compensating for dietary deficiencies Supplements leverage natural ingredients to achieve targeted therapeutic interventions They can act as precision tools, tailored to meet the intricate needs of your body Based on The DNA Company, Inc ’s, advanced scientific insights and our clients’ personal genetic information, Black Label is taking supplementation to a sophisticated form of health optimization

Beyond The Multivitamin: The Case for Targeted Supplementation

You might think, “I already exercise, eat ‘clean’, maintain a balanced lifestyle, and take a multivitamin ” However, it’s important to delve deeper into the reasons you might want to offset your genetic susceptibilities with targeted supplementation

Nutrient Deficiencies

Many of us have certain genes that demand more of a particular vitamin, mineral, herb, amino acid, or natural ingredient than our diets could ever provide Modern agricultural practices and nutrient-depleted soils can lead to food that lacks essential vitamins and minerals These deficiencies can impact not only your overall health but also specific aspects like hormone balance, detoxification, and methylation processes crucial for your body’s functioning

Toxins

Environmental toxins can stress your body’s detoxification pathways and rob you of vital nutrients needed for optimal health

Stress

Daily stressors, whether physical or emotional, can take a toll on your body and affect hormone levels, cognitive function, and

Cognitive and Executive Function

To maintain cognitive sharpness and executive function as you age, it’s crucial to support your brain with the right nutrients and lifestyle choices

Cardiovascular Health

A healthy heart is a key factor in longevity Ensuring that your cardiovascular system is functioning optimally can significantly contribute to a longer and healthier life.

Mood and Behavior

Your mood and behavior are influenced by complex biochemical processes in the brain Genetic variations can affect neurotransmitter levels and receptor function, impacting how you feel and react to situations Targeted amino acid supplementation can support neurotransmitter balance, helping to enhance mood, reduce anxiety, and improve overall mental well-being cardiovascular health

Hormones

Hormones play a critical role in regulating numerous bodily functions, including metabolism, growth, and mood Genetic factors can influence hormone production and sensitivity By addressing these genetic variations with specific botanical nutrients, you can support hormone balance, alleviating symptoms related to hormonal imbalances such as fatigue, weight gain, and mood swings

These are just a few examples The list is long! If you believe that a standard “multi” or generic health supplement will address these issues, think again

The Black Label Difference

Fortunately, there’s a better way to support your overall health and longevity Taking a personalized approach to supplementation informed by your DNA-based assessment allows you to opt in to a tailored combination of ingredients that can enhance various aspects of your health based on your specific genetic makeup. The result is a custom supplement regimen that provides you with targeted support for hormones, detoxification, methylation, cognitive and executive function, cardiovascular health, longevity, and much more

Your DNA plays a pivotal role in determining your overall health and well-being. It acts as the instruction manual or blueprint for all of your body's functions Individuals who supplement with a custom Black Label formula often report experiencing improved energy levels, hormonal balance, mental clarity, improved metabolism, and better body composition, as well as overall vitality after implementing their personalized supplement plan based on their DNA

Main Points of Differentiation

No one else offers a DNA-informed personalized formula customcompounded with the highest quality ingredients, combined with the unique flexibility for you to collaborate with your practitioner or health coach to modify your formula as your health and life circumstances evolve From our commitment to purity and potency, transparency and traceability, to our demand for efficacy, the commitment to Black Label being a first and best in class offering is absolute

The Custom Compounding Difference

What sets us apart is our commitment to providing you with a personalized, all-in-one formula in easy-to-swallow vegetarian capsules Our formulas are free from allergens, preservatives, dyes, artificial flavors, and toxic fillers Most importantly, our dosages are tailored to your specific needs, and to your height, weight, and gender, ensuring you receive the right amount of each ingredient You have the freedom to work with a practitioner to customize your formula to meet your exact preferences and health goals You can remove ingredients or add new ones, all while seeing the price adjust in real-time

Black Label’s Advanced Optimizers

In addition to the custom-compounded formulas, Black Label offers a range of premade optimizers designed to address specific health needs based on scientific insights and personalized care These include the Detox Optimizer, Methylation Optimizer, Mitochondrial Optimizer, BDNF Optimizer, Sleep Optimizer, and Female E Hormone Support Blend Each of these optimizers are inspired by over 20,000 DNA reports and meticulously formulated t id t t d th ti b fit l i t l

UNLOCK YOUR HEALTH POTENTIAL: THE DNA WAY

“Your DNA can empower to make life choices that lead to a happier, healthier life The DNA Way is a preventive guide to various health issues and their link to an individual’s DNA.”

KASHIF KHAN

Author and Co-Founder

“The

knowledge you need for your own longevity and vitality. ”

STEVEN R. GUNDRY, M.D.

“The ultimate life hack to take control of your health, performance and longevity”

PEACEFUL SLEEP BACK ON THE MENU

By Maryon Stewart, BEM

Can you even remember when you slept through the night? Do you wake up feeling like you need a good night’s sleep? Not sleeping well can leave you feeling frayed, irritable and unable to focus How many nights have you spent tossing and turning? Waking up at 2 am and not able to get back to sleep? You’re not alone; it’s one of the most common symptoms at midlife – according to the Sleep Foundation –it can affect 61% of women.

A succession of sleepless nights can be severely debilitating, resulting in brain fog, fatigue and even anxiety So, it’s important to address insomnia as soon as you can

How To Get A Better Night’s Sleep

Try relaxation techniques, especially right before bed

Exercise regularly It’s been shown to improve the quality of sleep

Have a small cup of chamomile or valerian tea or warm soya milk during the evening.

Avoid caffeinated drinks altogether, as the caffeine can act as a stimulant and keep you awake These include tea, coffee, cola drinks, and hot chocolate

Listen to soothing music It can help you relax and sleep more soundly

What Is Happening with Your Hormones?

Both estrogen and progesterone levels decrease during menopause which can trigger many changes in your lifestyle, particularly in your sleeping habits This is partly because progesterone is a sleep-producing hormone. While your body copes with these dwindling hormone levels, you may find it harder to fall asleep and more difficult to stay asleep

What Can Trigger Insomnia?

Common causes include night sweats, anxiety, and having to get up in the night to go to the bathroom Poor or disturbed sleep can trigger many other symptoms, such as depression and irritability, so sleeping better may also help improve your mood.

Try not to take worries to bed with you. Jot down anything that’s bothering you to get it off your mind, and then consciously distance yourself from any troubles by focusing on something you find soothing

Avoid watching, reading, or listening to anything too stimulating in the evening, and avoid electronic screens (laptops, tablets, and smartphones) at least an hour before bed. Research shows that the blue light they emit can disrupt sleep

Invest in an Embr Wave 2 device which has been shown to reduce your body temperature by 5 or 6 degrees and promotes much more restful sleep by stimulating the neural pathways in the body

Take Herbatonin, the only herbal melatonin, shown in clinical trials to promote more restful sleep.

If you frequently wake during the night, taking the herb valerian can help you get back to sleep

Try the Pzizz Sleep app which is designed to help you get back to sleep

If you want to find out more check out my PBS Menopause Moment about dealing with insomnia

Maryon Stewart is often referred to as the pioneer of the natural menopause movement as she and her team have helped hundreds of thousands of women to reclaim their wellbeing. She is the author of Manage Your Menopause Naturally as well as 27 other self-help books Plus, she runs a virtual 6-week online Natural Menopause Solution teaching women how to manage menopause symptoms and reclaim their wellbeing We are offering a discount of $100 for all readers – use the Discount Code PROAGE100.

THE FEMALE LONGEVITY FACTOR

By Dr. Jennifer Pearlman, MD, CCFP, NCMP, FAARM, ABAARM, CFA

Women are afforded a unique set of biological advantages at birth favouring longevity Throughout their lifetime however, women are more susceptible to epigenetic factors and healthcare disparities that can offset an innate aging advantage. The Female Longevity Factor is a novel concept coined by the author describing women’s biological longevity advantages and risks

The longevity gender gap refers to the longer lifespan enjoyed by women allowing them to live on average seven years longer than men The added years of life unfortunately do not presently translate into extended healthspan as women often experience disease and disability in their last decade of life The healthspan gender gap differential is largely due to gender bias throughout the biomedical system from research to diagnosis to treatment of disease Too often women are mis- or under diagnosed, untreated or mis-treated and the unique risk factors that predict disease in women are too often unrecognized. For example, cardiovascular disease is the most common cause of death in women accounting for more deaths than all other causes combined But women are often misdiagnosed when presenting with a heart attack and are too often denied lifesaving cardiac interventions in part due more common misdiagnosis in female patients Hormonal milestones pose unique risks to women, and experiencing pregnancy related high blood pressure, an early menopause, or severe hot flashes and sweats are all unique risk factors in women predicting future cardiovascular disease

When it comes to longevity, the key hallmarks of aging affect women differently than men Women are born with genomic longevity advantages and the benefit of higher levels of estrogen throughout their reproductive lifespan, the menopause transition and greater susceptibility to epigenetic risks threaten to mitigate these favourable factors. The Female Longevity Factor can be understood by an examination of the gender basis underlying the hallmarks of aging:

Genomic Factors

Over 200 longevity genes have been identified to date Studies of “superagers” reveal that these longevity genes code for vital metabolic and immune factors and control functions of genomic stability

Women have an innate genomic advantage with an extra X chromosome. There are over 1000 genes encoded on the X chromosome and these X-linked traits include brain, bone, neurological and immune function Men on the other hand lack a second X chromosome and instead have in its place a Y chromosome

With fewer than 80 genes, the Y chromosome is much smaller and leaves men without a genetic back up to the important X-linked genes Thus, the second X chromosome provides women with a genomic advantage that becomes more important with aging

Telomeres

In fact, each of our chromosomes contain a female longevity advantage. This lies in the non-coding caps of our chromosomes known as telomeres. These regions shrink as we age and can be considered a biological limit to our lifespan Telomere length is extended under the influence of an enzyme, telomerase which can repair shortened or damaged telomeres Short telomeres can predict disease, aging and mortality Women are born with longer telomeres than men. But these longer telomeres are more susceptible to the harmful effects of stress and oxidative damage. Estrogen is telomere protective as it upregulates telomerase At menopause, with the decline of estrogen, women experience a rapid shortening of telomeres and age acceleration ensues

Epigenetic Factors

Genetics predict only about 20% of our aging The vast majority of our aging is considered to be influenced by gene-environment interactions, referred to as epigenetics. Epigenetic triggers arise through our lifestyle, environment and exposures including nutrients, stress and environmental toxins

Women are more susceptible than men to epigenetic influence and with epigenomic alteration to the germ line this risk can be passed on to her future generations Epigenetic imprinting is transgenerational through maternal exposures For instance, a grandmaternal diet that is low in protein can lead to adverse outcomes in her granddaughter. Through the process of epigenetics, women can be considered a gateway to the health and longevity of her future generations

Hormonal Factors

Hormones are vital signals produced by one tissue exerting effects at a distant site Estrogen is one of nearly two hundred human hormones that binds both cell membrane and nuclear receptors and therefore affects both tissue function and genomic expression. For reproductive women, high circulating estrogen translates into many health and longevity benefits Estrogen is geroprotective as it positively affects the hallmarks of aging

Longevity Diet

Aging is not hardward Your DNA is not your destiny but rather shaped by your lifestyle and exposure If your genes load the gun, a poor diet is what pulls the trigger So is there a longevity diet? Studies of the longest living populations in the world, referred to as the “Blue Zones” reveal that the secrets to living longer can be found in the unique diet and lifestyles of these diverse populations

The Okinawa islands off the mainland of Japan boast the longest living women in the world. These women eat a plant-based diet, nearly void of refined sugars and processed foods and remain active into their final years

The Okinawan diet differs from that of their mainland Japanese neighbours Instead of a rice-based diet, they consume large amounts of the Japanese sweet potato which contains high yields of hyaluronic acid, a sort of elixir of youth Hyaluronic acid is used to treat aging skin, eyes, joints and vaginal dryness in women after menopause. Indeed, these women may have discovered a diet for longevity

Mitochondrial Vitality

Cellular energy depletion is an important hallmark of aging. Mitochondria are the cell’s energy pack producing the fuel of life or ATP The machinery involved in producing ATP is encoded by a set of genes that are so vital to life that they are encased within the mitochondria and not the nucleus like all other genes And unlike the nuclear genome, the mito-genome exists in only one copy and is entirely inherited maternally Moreover, female mitochondria are more energy efficient and more resilient to oxidative damage both of which contribute to the longevity gender gap

Women are born with a set of biologic longevity advantages but also unique susceptibilities The longevity gender gap is based on more than just the protective effects of estrogen Key female longevity factors exist in our genome, telomeres, epigenome and mitochondria Aging is not entirely hardwired but largely under our control. Understanding the gender specific factors underpinning the aging process can help women achieve the full benefit of an extended lifespan with greater health and vitality to live longer younger

Discover exactly which foods, supplements, workouts, environment, and lifestyle are right for you based on your unique DNA Then, reach peak health by giving your body exactly what it needs

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