Profesor y aprendiz constante @ProfDavidCM

@mundospectrum @YedaiJamao @PedjaPixeblog @Metodologic @slobulus @MicroHobbyPapel @MicroManiaPapel @alejandroibnz @carlos_granados Gracias por compartir estos documentos. Siempre me he preguntado cómo sería el proyecto Paloma. Ocrum

@bryan_johnson

🪑💪 El test de levantarse y sentarse 5⃣ veces ya tiene valores de referencia internacionales 🌍 en adultos mayores de 50 años 👉 Herramienta útil para evaluar #fuerza y #movilidad según edad y sexo🚶‍♀️✨ link.springer.com/article/10.100…

L-Theanine (N-ethyl-L-glutamine), an amino acid prominently found in Camellia sinensis (green tea), influences cognitive and emotional states primarily through modulation of cortical brain wave activity. The compound preferentially increases alpha-wave generation, indicative of relaxed alertness, while concurrently reducing beta-wave activity, typically associated with stress and cognitive hyperarousal. Mechanistically, L-theanine readily crosses the blood-brain barrier via leucine-preferring transport systems, subsequently influencing neural neurotransmitter profiles. Notably, it enhances synaptic concentrations of GABA, dopamine, and serotonin, neurotransmitters integral to mood regulation and cognitive performance. At the receptor level, L-theanine exhibits micromolar-range affinity, acting as a mild antagonist at ionotropic glutamate receptors (including AMPA, kainate, and the glycine-binding site on NMDA receptors), as well as interacting with group I metabotropic glutamate receptors (mGluR), potentially contributing to its observed neuroprotective effects against excitotoxicity and oxidative stress. Clinically relevant dosages (~200 mg) have demonstrated measurable effects on cortical alpha-band oscillations within 30–60 minutes post-administration, reflecting shifts toward states of relaxed vigilance and improved cognitive function. As such, L-theanine holds significant promise as a nutraceutical intervention targeting stress resilience, cognitive clarity, and neuroprotection pubmed.ncbi.nlm.nih.gov/17182482/

🤓📚 ¿CUÁNTO TIEMPO TARDO EN RECUPERARME DE UN GRAN ESFUERZO MENTAL \ EXAMEN? 📚En este estudio personas sometidas a un examen tardan: 🚩🚩🚩🚩🚩🚩🚩🚩 8 días en recuperar: —Rendimiento cognitivo. —Fatiga. —Percepción de calidad de vida.

If you're feeling low on energy, try this routine: noon - last caffeine 6 pm - final meal 9 pm - screens off 9-10: calm yourself, 10 min breath work (4:6) 10 pm - bedtime 6 am - exercise Do daily. Be consistent. Give it 5 days. Adjust times as needed.

Vitamin K as a neuroprotective agent. A recent series of studies highlights the neuroprotective potential of vitamin K, particularly vitamin K2, revealing significant associations between its intake, brain concentration, and markers of cognitive health. The research found that: *️⃣ 17–20% reduction in the risk of dementia and mild cognitive impairment was observed in individuals with higher brain concentrations of menaquinone-4 (MK4) (PMID: 35475263). *️⃣ 14–16% lower neurofibrillary tangle burden, a hallmark of Alzheimer’s disease, was associated with elevated brain MK4 levels (PMID: 35475263). *️⃣ A decrease in serum neurofilament light chain levels, was found in individuals with the highest quartile of dietary vitamin K intake compared to those with the lowest (with effects plateauing at 200 µg/day) (doi: 10.3389/fnut.2024.1396707). The first study, based on data from the Rush Memory and Aging Project, analyzed post-mortem brain tissue and found significant protective effects of MK4 in reducing cognitive decline and Alzheimer’s-related pathology. The second study, utilizing data from NHANES, showed a dose-dependent relationship between dietary vitamin K intake and lower neurofilament light chain levels.

Eight simple habits can increase your life expectancy by 24 years: 1. never smoking 2. physical activity 3. no excessive alcohol consumption 4. good sleep 5. healthy nutrition 6. stress management 7. social connections 8. no opioid use disorder Study on 276,000 US veterans aged 40-99 Those with 8 factors had an 87% lower risk of mortality compared to those with 0 factors I'm breaking down all the details of these habits in my new YouTube video: youtu.be/6cxb6qA4RSU Full study: sciencedirect.com/science/articl…

💪🧬 El entrenamiento de fuerza rejuvenece el músculo. En 6 meses, adultos mayores se hicieron más fuertes y su músculo volvió a parecerse al de cuándo eran más jóvenes. 🧵👇🏻

🚩🚩MITO ROTO: el cardio en ayunas NO quema más grasa La ciencia lo tiene claro 👇 Una revisión sistemática + meta-análisis (28 estudios, 302 adultos sanos) comparó entrenar en ayunas vs después de comer. El resultado te va a sorprender. ⚡️

A critical look at the latest observational study on plant compounds and longevity. Full article linked below. bit.ly/4mUgyrh

💡 Tanto la forma física como el exceso de grasa importan. Metaanálisis en 398.716 personas: 🚩Riesgo de mortalidad (vs. peso normal + buena forma física): •Peso normal + baja forma física: +92% •Exceso de grasa + baja forma física: +82% •Exceso de grasa elevado + baja forma física: +104% •Exceso de grasa elevado + buena forma física: +11% 👉 Estar en forma protege, pero el exceso de grasa sigue pesando.

Walking briskly for 15 minutes a day is associated with a 20% reduced death risk. Try it

You’re at a party. What’s worse… wine or diet coke? Diet Coke contains artificial sweeteners like aspartame or sucralose, which may disrupt the gut microbiome and insulin sensitivity. Wine averages 12-14% alcohol. Alcohol is a Class 1 carcinogen (it can cause cancer in humans), the same category as asbestos and tobacco. Even 1 drink a day raises the risk of breast, esophageal, and colorectal cancer. Alcohol also shrinks brain volume over time.

My morning routine temporarily improves vascular function to elite teenage levels. Augmentation index: AIx of -5% AP pressure: of -1 mmHg Systolic: 87 mmHg, Diastolic: 49 mmHg. Better than >90% to healthy males in their teens.🧵

my current feeding schedule:

@bryan_johnson That sounds fascinating, Bryan. Could you share what exactly you include in your last meal of the day? I’d love to know the specific ingredients you use to achieve those benefits — and if possible, a photo of it would be amazing.

@DrMijailTapia Yo practico un método sencillo: memorizar cada día 10 palabras temáticas, y con el tiempo subir a 20 por día. Llevo años haciéndolo y funciona. 🧠📚

💜💪🏻 Entrenar fuerza = mejor salud mental en mujeres Un estudio cualitativo en Reino Unido revela cómo el gym cambia no solo el cuerpo, sino la mente: más autoestima, crecimiento personal y menos ansiedad. 🧵 Datos y ciencia👇🏻

@bryan_johnson In Spain, we consume a lot of olive oil. 🫒 Fun fact: 1L costs about $6 (medium quality) and $12 (top quality) — and it’s sold in every supermarket. How much is it in your country? #OliveOil #Health #Biohacking