Saturday, June 13, 2015

Alzheimer's Review Article Prescription for Action.

Brain metabolic health and Body metabolic health are linked through shared metabolism, inflammation and repair pathways.  

Therefore improving the metabolism of the body or brain helps both.  
Inhibiting the inflamasome cascade helps both brain and body.  
Promoting the repair and longevity gene expression in brain and body cells builds resilience for both.  

What would supply evidence of increased physical resilience?

A body with increased aerobic capacity for exercise?
A body with increased lean body mass?
A body that metabolizes fat into ketones after an overnight 10 hour fast?
Increased beat to beat heart rate variability?
More good HDL cholesterol?
Less bad LDL cholesterol?
LDL cholesterol particles that are larger, with lower particle count and hence are less atherogenic?
Increased BDNF, GDNF and NGF?
Increased insulin sensitivity?
Increased sympathetic, parasympathetic tone?
Increased subcortical and cortical brain speed for auditory and visual processing speed?

ALL the above RESULT FROM THE FOLLOWING PRESCRIPTION that increases BDNF.

1. Mediterranean diet with supplemental MCT and coconut oil. 30 ml once daily for low dose and up to 4 doses daily for high dose.

2.  HIIE 4 minutes daily 5 or more days per week.  Resistance training once per week (low dose) or 3-5 times per week (high dose)

3.  Brain training up to 40 hours or 90 percentile.  Note that subcortical sensory processing is the most improved part of the brain, the automatic non thinking part of responding to brain exercises. Alzheimer's is believed to begin in the brain stem and degrade noradrenergic neurons antegrade to the higher cortex.

4.  2 minutes of slow paced breathing 5 secs in and 5 secs out for two minutes twice daily.

5.  VLS#3 a commercial probiotic has recently been shown in mice to reduce inflammation in the brain by its effect on modulating the gut-brain axis and increasing BDNF either directly or indirectly by inhibiting micro glia action in the brain.  These bacteria may increase short chained fatty acids in the gut from unrestricted starch such as the fiber of nuts.

Alzheimer's Review Article Summarized

Alzheimer's has a decade long phase of Glucose hypo-metabolism (reduced metabolism) in the brain. Ketone body (a special derivative of fat) metabolism remains unaffected and intact. 

Sub cortical (the root level, reactive non-thinking base of the brain) damage precedes  Alzheimer's. 
Beta-amyloid protein (an abnormal cell waste product) is toxic.
Micro glia (immune function cells in the brain) inflame and degrade neurons (nerve cells) and astrocytes (nerve support cells.)
Impaired astrocyte function degrades cognitive function from damaged energy metabolism for the neuron (nerve cell) and decreased inhibition of micro glia action to destroy nerve cells and their connections. 

Mitochondrial DNA is inherited from the mother in humans. 
Glucose hypometabolism (inability to use glucose for energy) is more severe with 2 demented parents, intermediate with only demented mother and least with only demented father. 

Glucose hypometabolism leads to less hexokinasei (an enzyme used in glucose metabolism) binding of mitochondrial anion channels (energy requiring revolving door of the mitochondrial wall) which prevents escape of untreated and damaging ROS (reactive oxygen species analogous to rust particles). More cellular ROS activates oxidative stress (rust) and inflamasomes (chemical committee or molecule that degrades cells). Beta-amyloid in the mitochondria increases ROS production that can escape from the mitochondria into the cell and cause inflammation. 

APP or amyloid precursor protein is produced by neurons, astrocytes and microglia. The latter 2 can rapidly produce APP when stimulated by neuronal injury. 
When cleaved (separated into 2 parts) to an active form by alpha secretase (enzyme= protein that alters another protein), it is soluble and neuroprotective (useful during development)
When alternatively cleaved by beta secretase (an enzyme) it is soluble but not neuroprotective. Further action by gamma secretase (enzyme) makes soluble beta amyloid and a generator of ROS and inflamasone activation. With increasing and concentrated amounts, beta amyloid precipitates in cells and forms non-soluble aggregates. 
Dementia correlates best with soluble Beta amyloid which is the toxic form. The precipitates and plaques of beta amyloid are only non-soluble residues of the invisible soluble toxins that have already damaged the cell and brain. (Analogous to radioactive precipitates or aggregates after a nuclear blast, the damage is done and only the contamination remains)

This leads to oxidative stress, release of stimulating glutamate (a brain chemical that 
activates, energizes or over energizes) which causes extra synaptic NMDA receptor 
activation and synaptic loss. (Analogous to a power surge that damages the function)

The  damage by soluble beta amyloid (which blocks glucose uptake, oxygen uptake and astrocytes mitochondrial depolarization producing a dead battery/mitochondria) is blocked or prevented by addition of pyruvate, the end product of glucose metabolism in the cell outside of the mitochondria which next becomes fuel for the mitochondria. 

Beta hydroxybutyrate, a ketone energy chemical derived from medium chain triglycerides such as coconut oil, also blocked soluble beta amyloid damage.  

Energy supplied, in the form of pyruvate, prevented cognitive decline (synaptic signaling or long term potentiation and synaptic loss) without reducing amyloid precipitates and plaques in a mouse model of Alzheimer's. 

Conjecture:  since a small level of supplemental energy 4mM of beta hydroxybutyrate like pyruvate 5mM inhibits soluble beta amyloid damage; and because beta hydroxybutyrate binds NLRP3 to prevent activation of the inflamasone which leads to cell death;  improved metabolic health represented by ketosis after 10 hour fast, high BDNF levels (which amplifies metabolism and promotes neuroplasticity and repair) plus low glycemic Mediterranean diet supplemented with MCT and Coconut oil (which makes beta hydroxybutyrate and improves cell membrane function and integrity) plus DHA 900 mg (the omega 3 fatty acid in the brain that demonstrably 
improves language acquisition in the young, improves short term memory by 50% in mild cognitive impairment, a precursor of dementia in the elderly and also improves measurable synaptic and phospholipid membrane functions) would treat both 1.the hypometabolic glucose energy deficit in the cell (ketone such as beta hydroxybutyrate for mitochondrial fuel) and 2. Beta hydroxybutyrate blocks NLRP3 and damage from increased ROS (activation of NLRP3) that results from reduced glucose use for energy in the cell fluid leading to expulsion of ROS from mitochondria. 

Dementia may begin in the subcortex (the brain stem or root level of brain below the cortex) first, an antegrade degeneration originating in the brainstem (root) and secondarily affecting the brain cortex (tree)

The brain stem sends noradrenergic (a stimulant chemical) projections to the cortex. The same system responsible for heart rate variability, indirectly; is directly responsible for beta adrenergic receptor (the target of noradrenalin and adrenalin) stimulation that suppresses the activity of inflammatory transcription factors (gene switches in the DNA) causes alterations in nuclear localization of proteins (chaperones that help fold proteins into their optimum shape for action), and induces gene expression via cAMP-response element binding protein activation (creb =an active protein made by DNA with help from chaperone proteins) which are neuroprotective and anti-inflammatory.   1. These creb proteins increase expression of neurotrophic substances including BDNF (brain derived neurotrophic protein),GDNF (glia derived neurotrophic protein) and nerve growth factor. The absence of these factors are 
permissive for dementia. 2.Noradrenergic enhances metabolism. It promotes glycogenolysis the release of glucose from liver and muscle stores.  It also enhances the rate that NAD and cytochrome can increase the production of ATP with increased demand or intensity of movement or cellular work.


Sunday, June 7, 2015

Improving BDNF is Improving Metabolic Health

Improving BDNF is Improving Metabolic Health


I recommend a fitness regimen that enhances BDNF, (brain derived neurotrophic factor), which increases brain neuroplasticity and metabolic efficiency peripherally in body cells and centrally in brain cells.
Higher BDNF reduces fatigue. 
Lower BDNF, secondary to aging or insults, increases fatigue. 
BDNF is increased by High intensity exercise, resistance training, deep breathing involving the diaphragm and vagal nerve and brain training.
Therefore I recommend the following:

4 minutes of high-intensity Tabata intervals e.g. Timer app for iPhone performed on exercise bike 5 or more days per week. Other exercises can substitute, sprinting, jumping.

2 minutes twice daily of slow paced breathing, 5 secs in 5 secs out, preferably belly inhalation and slow forceful chest exhalation using a power pose as in video below. Maximum movement out of diaphragm while breathing in and maximal movement of sternum in on breathing out.

Brain training at BrainHQ.com 20 minutes daily up to 40 total hours. 

All 3 training exercises above increase BDNF, heart rate variability and stamina; which increases RESILIENCE of physical, mental and emotional domains. 

Bonus weekly resistance exercise to improve and reduce Sarcopenia or lean muscle loss mentioned previously on this blog.

My conjecture about the difference in power and submissive posing effects on testosterone and cortisol is related to differences in breathing i.e. Slow diaphragmatic versus fast chest breathing. The former stimulates vagal  tone, the latter stimulates sympathetic tone. The former decreases Il-6, a blood marker of inflammation cascade activation; the latter increases Il-6 especially hyperventilation.