I always try to list corroborating studies in the text of every post. However, in the interest of brevity, I have consolidated them here for your quick reference. Every claim will be exhaustingly scrutinized and supported by the evidence. True science delivers true results, quack cures are only good for ducks.
Effects of Melatonin on Sleep Richard J. Wurtman, et al, Clinical Research Center, MIT, Cambridge Mass.
Endurance Training Slows Aging at The Molecular Level (Ulrich Laufs, Saarland University, Germany) Studied 52 runners and middle aged athletes vs a control group of non exercisers. They found that exercise leads to the activation of the enzyme telomerase, which stabilizes the telomere on the ends of chromosomes. (Telomeres set limits on cell life)
Resistance Exercise Reverses Aging in Human Skeletal Muscle (Buck Institute for Age Research, Novato, California, McMastser University, Hamilton Canada, and Childrens Hospital Oakland Research Institute, Oakland California.) Muscular tissue samples were taken on 14 older adults before and after initiating a resistance-exercise training program. Muscular strength improved significantly as expected. Also, following the resistance training the mitochondrial transcriptional signature of aging was markedly reversed back to that of younger levels for most genes that were effected by both age and exercise. (Mitochondria are essential to the bodies’ energy generation system.)
Cardiovascular Fitness Linked to Higher IQ (Maria Aberg and Colleagues, Sahlgrenska Academy, Sweden) Studied 1.2 million Swedish men in the military service, ages 33-59. They established a clear correlation between good physical fitness and better results on the IQ tests, particularly in logical thinking and verbal comprehension.
Exercise Training Increases Size of Hippocampus and Improves Memory. (Published in PNAS Proceeding of the National Academy of Sciences, of the USA) Determined, in a randomized controlled trialof 120 older adults that “aerobic exercise training increases the size of the anterior hippocampus, leading to improvements in spatial memory.” The hippocampus, which is involved in short term memory among many other critical functions, normally decreases in size with aging.
Gamma tocopherol http://ajcn.nutrition.org/content/74/6/714.short
Olive leaf extract effective in patients with stage-1 hypertension in comparison with captopril. Phytomedicine. 2011 Feb 15;18(4):251-8 Susalit E, Agus N, Effendi I, et al.
Oleuropein, the bitter principle of olives, enhances nitric oxide production by mouse microphages. (nitric oxide eases vasoconstriction) Life Sciences. 1998 Jan 2;62(6):541-6
Curcumin suppresses a pathway involved in head and neck cancer tumor growth. Clin Cancer Res. 2011 Sep 15;17(18):5953-61 Dr Marlene Wang and associates studied 21 patients with head and neck cancer after administration of 1000 milligrams of curcumin. They noted reduction in proinflammatory IKKB kinase, an enzyme that fuels cancer growth. This dose is higher than typically found in food flavored with turmeric, however and recommends supplementation.
Pomegranate juice consumption for 3 years by patients with carotid artery stenosis reduces common carotid intima-media thickness, blood pressure and LDL oxidation. Aviram M, Rosenblat M, Gaitini D, et al. Clin Nutr. 2004 Jun;23(3):423-33. Nineteen patients, non smokers between ages of 65 and 75 participated in 3 year trial. All had severe carotid artery narrowing, ranging from 70-90%. Ten ingested 1.7oz of pomegranate juice daily, the rest took a placebo. After one year the juice ingesting group experienced an average wall thickness drop of 35%, while the placebo controlled group experienced a gain of 9%. The juice supplemented group had reductions in blood pressure and other cardiovascular markers.
Apple polyphenols influence cholesterol metabolism in healthy subjects with relatively high body mass index. Nagasako-Akisome Y, Kanda T, Ohtake Y, Shimasake H, Kobayashi T. Fundamental Research Laboratory, Ahashi Breweries, Ltd. Moriya-shi Ibaraki, Japan. (pubmed17898508) Randomized, double blind, placebo cont study of 71 indiv with moderate high BMI (23-30). 12 week administration of of apple polyphenol and hop bract (600 mil/day). Subjects experienced significantly lowered total cholesterol and LDL levels. Visceral fat also improved in comparison with the control group.
Antioxidants in pecans could contribute to heart health and disease prevention. Loma Linda University, Journal of Nutrition January 2011. Studied 16 men and women ages 23-44. After consuming pecans the levels of gamma-tocopherol (a form of vit E) doubled, and unhealthy oxidation of LDL decreased by as much as 33%.
Lower Temperature Cooking Can Potentially Facilitate Weight Loss. Proc. Natl Acad Sci USA 2002 Nov 26;99(24):15596-601
Physical activity may be required to derive maximum benefit from dietary restriction (DR) Pankaj Dapahi, Phd. Buck Institute for Research. Published in Cell Metabolism 2012 Jul 3;16:97-103
Pqq more effective in sustaining redox cycling…TE. Mitchell, AE; Rucker, RB The Journal of Nutrition 130 (4):719-27
Endothelial cell can transform into osteoblasts, contributing to calcification of blood vessel tissue. Management of vascular calcification in CKD patients – Massry SG, Smorgorzewski M. Semin Nephrol, 2006 Jan 26(1):38-41 (Osteoblasts were discovered in the endothelial lining as early as 1993)
Vieth R, Chan PC, MacFarlane GD. Efficacy and safety of vitamin D3 intake exceeding the lowest observed adverse effect level. Am J Clin Nutr. 2001 Feb;73(2):288-94. Dosage of 1000-4000 iu needed to achieve min recommended 40 ng/ml to avert vitamin d deficiency.
Brink E. J., Beynen A. C., Dekker P. R., Beresteijn E.C.H., Meer R. Interaction of calcium and phosphate decreases ileal magnesium solubility and apparent magnesium absorption. The Journal of Nutrition. 1992; 122:580-586
“Magnesium supplementation may help to prevent the progression of hypertension in healthy overweight adults. Nutr Metab. Cardiovasc Dis. 2009 Apr 7
Whey Protein and Immunity Journal of Nutrition Daniel Rusu, Réjean Drouin, Yves Pouliot, Sylvie Gauthier and Patrice E. Poubelle. A Bovine Whey Protein Extract Stimulates Human Neutrophils to Generate Bioactive IL-1Ra through a NF-B- and MAPK-Dependent Mechanism