💪 Why Women Have An Exercise Edge

Welcome to the first edition of Optimize Me, a newsletter that strives to bring you the latest news on the straightforward, sometimes overlooked ways to boost your health and happiness.

We focus on the six core tenets of health and wellness: Fitness, nutrition, appearance, sleep, mind and health tech. And we do so with evidence-based advice that cuts through the clutter.

Here we go!

🚴‍♂️ Why women may not need to be workout warriors

Women realize greater cardiovascular gains while exercising less than men, according to a new study from the Smidt Heart Institute at Cedars-Sinai.

Here are some takeaways from the findings, which analyzed data from over 410K adults (55% female) over a 22-year period:

• Women who engaged in regular physical activity saw a 24% reduction in mortality risk to just 15% for men.

• Men needed five hours of moderate to vigorous aerobic activity to get their maximum survival benefit— women achieved theirs in half the time.

• Strength-training exercises saw a similar disparity: Men got their peak benefit after three sessions a week— women saw theirs in one.

• Women saw even greater benefits if they exceeded the established minimums.

The results build on past research. Numerous studies have concluded that women burn more fat and expend less energy while exercising than men, which are ratios that may contribute to women getting more out of less activity. There are said to be mental benefits to the gender gap as well:

• A 2017 study by researchers at the University of British Columbia found women's executive processes benefitted more from exercising than men; this appears to be the case for all ages, as a 2020 investigation with university students in Spain reached the same conclusion. A 2019 study, also done at UBC, concluded women also gain greater brain volume from exercising.

The study has critics, though. Men have been documented to overstate their exertion in exercise, which could lead to distortion when relying on self-reported data.

🥦 Pondering your protein intake

Can a person have too much protein in their diet? And can it lead to health problems? The BBC recently tackled the questions.

The big takeaway from the report and the experts interviewed, as well as other studies reviewed by Optimize Me: 

• Sustained intake of excessive protein levels can lead to bone and kidney issues, among other health challenges. A 2016 study at Texas A&M found high protein intake may cause renal failure as well as digestive and vascular abnormalities; a recent report from Washington University School of Medicine in St. Louis tied high protein intake to heart disease. There is also the concept of protein poisoning or "rabbit starvation," where people who eat little to no fat suffer adverse consequences.

That said ...

• There is minimal evidence of healthy people experiencing health issues from excessive protein intake. The Texas A&M study identified pre-existing kidney issues for most of its pertinent subjects, and there is no proof that high protein intake in a short-term span is dangerous. One expert interviewed by the BBC said it would be "virtually impossible" to reach a protein intake that would be dangerous.

Some tips on smart protein intake: 

• People who are not especially active need modest daily amounts -- about 55g for men and 45g for women. 

• Low protein intake can lead to hair loss, muscle mass decreases and other side effects, but they are rare and usually occur in individuals with eating disorders.

• Most people can reach recommended protein allowances through a regular diet. Athletes may need supplements like protein shakes to augment their intake. Older people may also look to supplements, as they naturally consume less protein as they age. 

• Protein satiates your appetite and can help you lose weight, but typically only when you decrease your carbohydrate intake.

🧠 Alzheimer’s and air

A new study adds to the growing consensus that air pollution impacts brain health and can contribute to the onset of Alzheimer's disease.

Scientists at the University of Sydney believe magnetite, a minuscule air particle, may trigger symptoms.

The big takeaways:

• Magnetite is a magnetic iron oxide compound formed by high-temperature combustion processes, i.e. vehicle exhaust, wood fires and brake pad friction. It can enter the brain through the nose and bypass the protective blood-brain barrier.

• Researchers found magnetite consistently mirrored Alzheimer's pathologies during a four-month study involving mice and human cells, triggering an immune response that led to inflammation and oxidative stress, which contribute to dementia. The particles even impacted healthy mice.

This study was the first to pinpoint a specific pollutant that may cause Alzheimer's. But many have connected poor air quality to the disease and other forms of dementia and brain issues, such as altering the brain's DNA.

• A 2015 study found long-term exposure to polluted air increases the risk for Alzheimer's and dementia, as well as contributes to cardiovascular disease.

• Several studies, confirmed traffic-related pollutants like magnetite are particularly implicated. There is no indication a "safe" threshold for air pollution exists; researchers at University of California-Irvine in 2018 found higher dementia incidences with even relatively low levels.

❌ Don’t Eat This: Recalls

• Trader Joe’s has recalled almost 62K pounds of frozen chicken soup dumplings due to potential hard plastic contamination.

• About 1.7K Electric City Sweets Red Velvet Milk Chocolate Bars are recalled due to undeclared milk allergens.

• Roland Tahini recalled a specific production code of its 16oz jars due to potential salmonella contamination.

• California-based LQNN Inc. has recalled its Banh Ba Xa and varieties of Banh Pia due to potential undeclared egg allergens.

• Rico Brand is recalling Ready-to-Eat Enchiladas made with Queso Fresco due to possible listeria contamination.

🔗 Links

• Drinking coffee may lower your risk for diabetes 🥦

• Most Americans doubt weight loss drugs will curb obesity rates 🦾

• COVID-19 infections may cause drops in your IQ 🧠

• The benefits and risks of taking ashwagandha for sleep 🛌

📊 Poll