Autophagy is the process your body uses to break down and recycle old cellular components. Fasting is a well-known way to stimulate it. Maybe the most well-known... But research has found that coffee can also trigger autophagy. 1. Coffee is strongly associated with liver health This is probably the area where the evidence for coffee is most consistently impressive. An umbrella review found coffee consumption associated with approximately: 29% lower risk of NAFLD 27% lower risk of liver fibrosis 39% lower risk of cirrhosis The authors noted that the beneficial associations for liver outcomes were among the strongest and most consistent in the coffee literature. A separate meta-analysis of prospective studies found that compared with little or no coffee, high coffee consumption was associated with approximately 50% lower risk of hepatocellular carcinoma (liver cancer). Each additional cup per day was associated with about a 15% lower relative risk. That does not mean coffee treats liver cancer, but the epidemiological association is remarkably consistent. 2. Lower risk of type 2 diabetes This is another strong association. A meta-analysis involving more than 1.18 million people found that people in the highest coffee-consumption category—median about five cups/day—had approximately 29% lower risk of developing type 2 diabetes than those in the lowest category. Each additional cup per day was associated with approximately a 6% lower relative risk. Interestingly, the relationship was found with both caffeinated and decaffeinated coffee. That's an important clue: coffee's benefits cannot be explained solely by caffeine. Chlorogenic acids and other compounds may influence glucose metabolism, oxidative stress, inflammation and insulin signaling. 3. Cardiovascular health Coffee used to have a reputation for being bad for the heart, but large observational datasets have changed that picture considerably. The major BMJ umbrella review found that roughly 3 cups/day was associated with approximately:

A network meta-analysis published in iScience compared 10 exercise types across 10 metabolic health markers, according to the study's authors. The report drew on 53 randomized controlled trials involving 2,948 participants, researchers said. The authors reported that no single exercise modality ranked highest for all outcomes, with the top-ranked approach varying depending on the marker being measured. The analysis focused on metabolic syndrome, a cluster of conditions that includes central obesity, high blood pressure, elevated blood sugar, and abnormal cholesterol or triglyceride levels, according to the report. Exercise is widely recognized as a tool for managing the condition. Prior research has linked regular exercise to increased circulating levels of irisin, a signaling protein released by skeletal muscle, and to metabolic improvements in adults with overweight or obesity. Researchers evaluated aerobic training, resistance training, combined aerobic and resistance training, high-intensity interval training (HIIT), yoga, and traditional Chinese exercise practices such as Tai Chi and Qigong, the report stated. The exercise modalities included both high-volume and low-volume HIIT protocols, according to the study. Outcome measures included body mass index, waist circumference, body fat percentage, total cholesterol, HDL and LDL cholesterol, triglycerides, systolic and diastolic blood pressure, and fasting blood glucose, the report stated. The authors said the certainty of evidence was very low for most comparisons across all ten outcomes. The analysis used network meta-analysis methods to compare the exercise modalities across the pooled trial data, according to the report. The researchers said the rankings reflect the probability that each exercise type performed best for a given marker. Combined aerobic and resistance training ranked highest for body mass index, waist circumference, LDL cholesterol, and fasting blood glucose, according to the analysis. High-volume HIIT ranked highest for body fat percentage, the report stated. Low-volume HIIT ranked first for total cholesterol, triglycerides, and diastolic blood pressure, study authors said. Resistance training alone followed closely for LDL cholesterol, according to the report.

There is a nerve in your body that connects your brain directly to your heart, your lungs, and your gut. Scientists call it the vagus nerve. What it does when you worship will change how you think about praise. The vagus nerve is the longest cranial nerve in the human body. It runs from the brainstem all the way down through the neck, chest, and abdomen. It is the primary pathway of what researchers call the parasympathetic nervous system, the system responsible for rest, recovery, digestion, and immune function. When the vagus nerve is activated, heart rate slows, blood pressure drops, inflammation decreases, and the body shifts from survival mode into restoration mode. Researchers have identified three primary activators of the vagus nerve. Deep, rhythmic breathing. Cold water exposure. Singing. Not listening to music. Singing. The act of producing sustained vocal tones activates the vagus nerve directly through the muscles of the throat and the vibration in the chest cavity. Psalm 100:1-2 says make a joyful noise to the Lord, all the earth. Serve the Lord with gladness. Come into his presence with singing. The Hebrew word for joyful noise is rua, meaning to shout, to raise a battle cry, to produce a loud, sustained vocal sound. God did not design corporate worship as a warm-up for the sermon. He designed it as a full-body, neurologically active, physiologically restorative event that shifts your entire system from survival mode into the mode your body needs to heal, receive, and function at its highest level. When you lift your voice in genuine worship, you are not just expressing gratitude. You are activating a nerve God designed that tells every organ in your body it is safe to restore. Your voice was built to heal you. Use it. Dr. Zac Breckenridge

Have you ever wondered why people take zinc lozenges at the first sign of a cold? Evidence suggests that zinc supplementation within 24 hours of symptom onset may shorten the duration of colds. Oral supplementation with zinc lozenges, capsules, or syrup is preferable to intranasal zinc, which has been linked to loss of the sense of smell in some individuals. Another function of zinc is the regulation of metabolism. Found in more than 300 enzymes, zinc is critical to digestion, including the absorption and metabolism of essential micronutrients. Zinc deficiency can lead to malnutrition, a major problem worldwide. Adequate zinc intake is especially important for children of all ages and for those who are pregnant or lactating. Deficiency of zinc during formative times could lead to retarded growth of biological systems like the gastrointestinal tract, skeletal, immune, and reproductive systems. Unlike iron, which is contained inside cellular components in your body, zinc permeates cells and tissues, performing critical structural, catalytic, and regulatory functions. This is why getting adequate zinc intake through your diet or supplementation is so important. Safeguarding against zinc deficiency means maintaining a varied diet rich in zinc-rich foods. Proteins like pasture-raised beef and poultry, and sustainably harvested, wild-caught fish and oysters are all good sources of this essential mineral. Vegetarian sources include organic cereals, beans, nuts, oats, and tofu. While adults and seniors have the same average physiologic requirements for zinc, absorption can decrease as you age. High-quality, bioavailable supplements can help ensure you meet your body's unique needs, especially during periods of increased stress or poor eating.

Beyond diet and exercise, there are safe, natural adjuncts for managing blood glucose levels. We've identified seven substances that are scientifically validated as among the best drug-free therapies for blood sugar problems. From ensuring that you get adequate amounts of critical vitamins and minerals to strategic calorie restriction, these approaches can elevate your wellness while helping to keep your glucose in check. 1. Vitamin D Vitamin D, also called calciferol, is vital for everything from building strong bones and muscles to helping the immune system fight off illness, among other crucial functions. Maintaining adequate vitamin D is essential if you are at risk of diabetes. Vitamin D deficiency has been linked to insulin resistance, a key factor that marks the progression from prediabetes to an official Type 2 diagnosis. A 2019 study reported that vitamin D deficiency was found in 70% of Type 2 diabetic patients, and that individuals with severe vitamin D deficiency were 39 times more likely to have a diagnosis of Type 2 diabetes. Studies further show that correcting this deficiency through strategic supplementation results in improve glucose tolerance and beta-cell function, a marker of improved insulin secretion. Overall glycemic outcomes were measured in two separate meta-analyses published in 2018, one of which reviewed 28 controlled clinical trials involving nearly 4,000 adults who were prediabetic, overweight, or obese. Results showed that vitamin D supplementation significantly improved glycemic measures and insulin sensitivity. The other 2018 meta-analysis reviewed 37 studies and found that boosting vitamin D through strategic supplementation led to significant improvement in fasting blood glucose and improved insulin resistance in Type 2 diabetics. Vitamin D can be a safe part of a preventative strategy and may even help reduce inflammation associated with diabetes. 2. Magnesium Another nutrient that plays a key role in glucose metabolism is magnesium (Mg). Required by the pancreas for insulin production, being deficient in Mg is associated with increased risks for many diseases, including Type 2 diabetes. Conversely, higher dietary magnesium intake is associated with lower diabetes rates in some studies.