Primedy

Achy and sore joints can make your life horribly inconvenient, if not unbearable. Many are under the assumption that it is an inevitability with old age, yet there are plenty of younger individuals who develop it as well. Is there a reason why arthritis strikes the way that it does? What, if any, are effective at home options for grappling with arthritis? We discuss this and more in today's episode. Shows Notes: 0:08 - National Statistics - https://www.cdc.gov/arthritis/data_statistics/national-statistics.html 6:30 - Effect of Dietary Sugar Intake on Biomarkers of Subclinical Inflammation: A Systematic Review and Meta-Analysis of Intervention Studies - https://www.mdpi.com/2072-6643/10/5/606 6:30 - Alcohol, inflammation, and gut-liver-brain interactions in tissue damage and disease development - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2842521/ 11:50 - Joint distraction in treatment of osteoarthritis (II): effects on cartilage in a canine model - https://www.sciencedirect.com/science/article/pii/S1063458499902637 11:51 - Clinical relevance of the hip joint: Part II–Importance of joint distraction - https://www.tandfonline.com/doi/abs/10.1179/1753614615Z.000000000115 13:06 - External Rotation Strengthening With Manual Distraction for Individuals With Glenohumeral Osteoarthritis - https://journals.lww.com/nsca-scj/fulltext/2015/08000/External_Rotation_Strengthening_With_Manual.12.aspx 15:48 - Genetic and environmental risk factors for rheumatoid arthritis - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5726551/ 16:45 - Etiology and Risk Factors for Rheumatoid Arthritis: A State-of-the-Art Review - https://www.frontiersin.org/articles/10.3389/fmed.2021.689698/full 17:35 - The Effect of Omega-3 Fatty Acids on Rheumatoid Arthritis - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7362115/

Our bones provide so many critical functions for our wellbeing, and yet it feels as if we tacitly accept they will shrink as we age. What does science say about our bone health as we age? Is conventional wisdom correct about how to "build strong bones"? Is there a science-proven secret to keeping our bones strong, or are we doomed to one day walking as if we are made of brittle glass? We found the science to answer the burning questions. Show Notes: 0:12 - Osteopenia - https://www.ncbi.nlm.nih.gov/books/NBK499878/#:~:text=In%20the%20United%20States%2C%2054,%2C%20and%2070%25%20are%20osteoporotic. 0:42 - Osteoporosis in Men - https://www.aafp.org/pubs/afp/issues/2003/0401/p1521.html#:~:text=About%204%20to%206%20percent,meeting%20diagnostic%20criteria%20for%20osteoporosis).&text=The%20prevalence%20of%20osteoporosis%20is,percent%20in%20Hispanic%2DAmerican%20men. 2:02 - Chemical and Biochemical Basis of Cell-Bone Matrix Interaction in Health and Disease - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2790195/#:~:text=Bone%2C%20a%20calcified%20tissue%20composed,organs%2C%20and%20regulating%20mineral%20homeostasis. 3:33 - Phosphate metabolism and vitamin D - https://ncbi.nlm.nih.gov/pmc/articles/PMC3944128/ 5:30 - The Important Role of Osteoblasts and Citrate Production in Bone Formation: “Osteoblast Citration” as a New Concept for an Old Relationship - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3815682/ 6:30 - Role of Citrate in Pathophysiology and Medical Management of Bone Diseases - https://www.mdpi.com/2072-6643/11/11/2576 7:20 - Impact of muscle atrophy on bone metabolism and bone strength: Implications for muscle-bone crosstalk with aging and disuse - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7861141/ 9:15 - Osteosarcopenia: where bone, muscle, and fat collide - https://www.ageingmuscle.be/sites/ageingmuscle.be/files/Osteosarcopenia%20-%20where%20bone,%20muscle,%20and%20fat%20collide.pdf 10:06 - Muscle Strength, Bone Mass, and Age-Related Bone Loss - https://asbmr.onlinelibrary.wiley.com/doi/full/10.1359/jbmr.1997.12.10.1547 14:47 - Effects of exercise on bone density and falls risk factors in post-menopausal women with osteopenia: A randomised controlled trial - https://www.sciencedirect.com/science/article/abs/pii/S1440244011001575 18:39 - Vitamin D Synthesis Following a Single Bout of Sun Exposure in Older and Younger Men and Women - https://www.mdpi.com/2072-6643/12/8/2237/pdf

It's almost easy to become desensitized to the number of people complaining about low back pain. While the causes are many, the vast majority of cases are caused by things well within our power to prevent. What is it about our backs that make them susceptible to injury? Is doing something as simple as exercise really the solution? We cover mechanisms of injury and the means to intervene in this episode. Show Notes: 0:00 - Back, Lower Limb, and Upper Limb Pain Among U.S. Adults, 2019 - https://www.cdc.gov/nchs/products/databriefs/db415.htm 0:43 - Overview of Motor Vehicle Crashes in 2019 - https://crashstats.nhtsa.dot.gov/Api/Public/Publication/813060#:~:text=The%20estimated%20number%20of%20police,%2C%20a%200.3%2Dpercent%20increase.&text=There%20were%20fewer%20fatalities%20in%202019%20than%202018%20in%20the%20following%20categories.&text=Fatalities%20increased%20in%202019%20compared%20to%202018%20in%20the%20following%20categories. 16:15 - Worsening Trends in the Management and Treatment of Back Pain - https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1722522

Habits are not just mental routines we perform, but physical ones as well. While making new routines is easy in theory, many of us know it is not simple in execution. What are the tricks to incorporating new, healthy habits into our lifestyle? And how can we leverage certain tools to increase our chances of success? We discuss these and more in today's episode on changing habits.

It's hard to avoid seeing blog articles about apple cider vinegar. It invariably has become the poster child for holistic medicine and has been touted as a remedy for a great many things. But what does science say about it's benefits, if any? And could ACV actually do harm? We scoured the data and bring you the answers. Listen and find out! Show Notes: 1:04 - What is Apple Cider Vinegar? - https://www.bragg.com/blogs/science/what-is-apple-cider-vinegar#:~:text=Apple%20cider%20vinegar%20is%20made,for%20making%20wine%20or%20beer. 3:30 - Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial - https://plixlifefc-media.farziengineer.co/hosted/ACVstudy1(1).pdf 7:30 - Short-chain fatty acids as potential regulators of skeletal muscle metabolism and function - https://www.nature.com/articles/s42255-020-0188-7 8:00 - Short-Chain Fatty Acids and Their Association with Signalling Pathways in Inflammation, Glucose and Lipid Metabolism - https://www.mdpi.com/1422-0067/21/17/6356 11:23 - Gut Hormones and Appetite Control: A Focus on PYY and GLP-1 as Therapeutic Targets in Obesity - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3286726/ 13:04 - Regulation of inflammatory responses by gut microbiota and chemoattractant receptor GPR43 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256734/ 14:31 - Dietary fiber and prebiotics and the gastrointestinal microbiota - https://www.tandfonline.com/doi/full/10.1080/19490976.2017.1290756 16:06 - Hypokalemia, Hyperreninemia and Osteoporosis in a Patient Ingesting Large Amounts of Cider Vinegar - https://karger.com/nef/article-abstract/80/2/242/209061/Hypokalemia-Hyperreninemia-and-Osteoporosis-in-a?redirectedFrom=fulltext 16:15 - Corrosive Esophageal Injury due to a Commercial Vinegar Beverage in an Adolescent - https://synapse.koreamed.org/articles/1151076 16:17 - Corrosive injury due to edible vinegar - https://pesquisa.bvsalud.org/portal/resource/pt/wpr-226904 17:21 - Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus and Candida albicans; downregulating cytokine and microbial protein expression - https://link.springer.com/content/pdf/10.1038/s41598-017-18618-x.pdf 20:59 - Vaginal Candidiasis Infection Treated Using Apple Cider Vinegar: A Case Report - https://todayspractitioner.com/wp-content/uploads/2019/11/Ozen.pdf

We are surrounded by a litany of shoe choices in our culture. From fashionable to functional, minimal to maximal, it's hard to keep track of the options. Many shoes tout bringing comfort and helping "support" our feet, but there is strong literature that shows quite the opposite is true. Could we have been better off being barefoot this whole time? Is the solution really that simple? We look to science for answers! Show Notes: 10:12 - Foot Structure and Function in Habitually Barefoot and Shod Adolescents in Kenya - https://journals.lww.com/acsm-csmr/fulltext/2017/11000/foot_structure_and_function_in_habitually_barefoot.18.aspx 13:31 - Minimal shoes improve stability and mobility in persons with a history of falls - https://link.springer.com/content/pdf/10.1038/s41598-020-78862-6.pdf 14:18 - The effects of habitual footwear use: foot shape and function in native barefoot walkers - https://www.researchgate.net/profile/Todd-Pataky/publication/266333875_The_effects_of_habitual_footwear_use_Foot_shape_and_function_in_native_barefoot_walkers/links/54c334180cf219bbe4eaa680/The-effects-of-habitual-footwear-use-Foot-shape-and-function-in-native-barefoot-walkers.pdf 16:54 - Transitioning to Minimal Footwear: a Systematic Review of Methods and Future Clinical Recommendations - https://link.springer.com/article/10.1186/s40798-017-0096-x

Creatine is a popular supplement in the fitness world. Touted for increasing performance and strength gains, rumored to ruin your kidneys and make your a water-retaining sea cow. Are any of these claims true? We look to the science for answers! Show Notes: 3:07 - Creatine: State of the Science at the Millennium - https://www.creightonprep.creighton.edu/uploaded/Athletics_Page/Weight_Room/Supplement_Info/creatine.pdf 4:00 - Creatine Supplementation - https://www.researchgate.net/profile/Thomas-Trojian/publication/249320351_Creatine_Supplementation/links/5a85a236aca272017e560cba/Creatine-Supplementation.pdf?_sg%5B0%5D=started_experiment_milestone&origin=journalDetail 5:30 - Creatine Supplementation - https://journals.lww.com/nsca-scj/Citation/1999/08000/Creatine_Supplementation.3.aspx (download the pdf to view article) 7:37 - Does long-term creatine supplementation impair kidney function in resistance-trained individuals consuming a high-protein diet? - https://www.tandfonline.com/doi/full/10.1186/1550-2783-10-26 7:39 - Studies on the safety of creatine supplementation - https://link.springer.com/article/10.1007/s00726-011-0878-2 8:26 - Creatine Monohydrate Supplementation on Body Weight and Percent Body Fat - https://journals.lww.com/nsca-jscr/Abstract/2003/11000/Creatine_Monohydrate_Supplementation_on_Body.30.aspx 8:26 - Creatine Supplementation - https://journals.lww.com/acsm-csmr/fulltext/2013/07000/creatine_supplementation.10.aspx 9:10 - Effects of creatine supplementation on performance and training adaptations - https://link.springer.com/article/10.1023/A:1022465203458

Cholesterol has been touted as the leading cause of heart disease, the leading killer in America, which would make it public enemy #1. But what if cholesterol is not the main culprit? Compelling data shows that may very well be the case. Listen on and find out! Show Notes: 4:40 - Is atherosclerosis caused by high cholesterol? - https://academic.oup.com/qjmed/article/95/6/397/1559536 7:44 - Endothelial Dysfunction, Oxidative Stress and Inflammation in Atherosclerosis: Beneficial Effects of Statins - https://www.ingentaconnect.com/content/ben/cmc/2007/00000014/00000002/art00011 8:40 - Statin Therapy: Review of Safety and Potential Side Effects - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5126440/ 9:48 - Psychological stress, immune response, and atherosclerosis - https://www.researchgate.net/profile/Hongfeng-Gu/publication/221805408_Psychological_stress_immune_response_and_atherosclerosis/links/5d418723a6fdcc370a6fb5a4/Psychological-stress-immune-response-and-atherosclerosis.pdf 10:41 - Psychosocial stress and atherosclerosis: family and work stress accelerate progression of coronary disease in women. The Stockholm Female Coronary Angiography Study - https://onlinelibrary.wiley.com/doi/pdf/10.1111/j.1365-2796.2006.01759.x 11:37 - Dietary fats, carbohydrate, and progression of coronary atherosclerosis in postmenopausal women - https://academic.oup.com/ajcn/article/80/5/1175/4690419 12:00 - Gut Microbiota in Hypertension and Atherosclerosis: A Review - https://www.mdpi.com/2072-6643/12/10/2982 13:07 - Microbial trimethylamine-N-oxide as a disease marker: something fishy? - https://www.tandfonline.com/doi/full/10.1080/16512235.2017.1327309 13:51 - The Gut Microbiota and Its Implication in the Development of Atherosclerosis and Related Cardiovascular Diseases - https://www.mdpi.com/2072-6643/12/3/605

Humans actually have a long history with using sunscreen, though not necessarily in the form it takes today. We continue to try to engineer a solution to sun exposure, but have we created a host of new problems? If it can kill the coral reef, what could it do to us? And are there any good alternatives? Not all sunscreens are created equal, so tune in find out the answers! Show Notes: 0:48 - Sunscreen: a brief walk through history - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8682817/ 2:28 - Effect of Sunscreen Application Under Maximal Use Conditions on Plasma Concentration of Sunscreen Active Ingredients - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6549296/ 6:03 - A long-wave UVA filter avobenzone induces obesogenic phenotypes in normal human epidermal keratinocytes and mesenchymal stem cells - https://link.springer.com/article/10.1007/s00204-019-02462-1 8:13 - Aluminum Disruption of Calcium Homeostasis and Signal Transduction Resembles Change that Occurs in Aging and Alzheimer’s Disease - https://content.iospress.com/download/journal-of-alzheimers-disease/jad111712?id=journal-of-alzheimers-disease%2Fjad111712 8:21 - Relationship of Aluminum to Alzheimer's Disease - https://ehp.niehs.nih.gov/doi/pdf/10.1289/ehp.8563149 8:23 - 2020 Alzheimer's disease facts and figures - https://alz-journals.onlinelibrary.wiley.com/doi/full/10.1002/alz.12068 9:51 - Stratum Corneum Is an Effective Barrier to TiO2 and ZnO Nanoparticle Percutaneous Absorption - https://karger.com/spp/article-abstract/22/5/266/295735/Stratum-Corneum-Is-an-Effective-Barrier-to-TiO2 11:48 - Slip versus Slop: A Head-to-Head Comparison of UV-Protective Clothing to Sunscreen - https://www.mdpi.com/2072-6694/14/3/542

Many of us have spent one moment or another stretching or being told to stretch. From PE teachers in grade school, to your exercise classes, or maybe you've been told that helps stiff muscles. But is stretching actually appropriate for your goal? We discuss! Show Notes 2:07 - Application of Passive Stretch and Its Implications for Muscle Fibers - https://academic.oup.com/ptj/article/81/2/819/2829550 2:56 - Episode 001 - HRMT - https://www.primedy.org/e/sitting-human-resting-muscle-potential-and-your-posture/ 7:23 - Episode 012 - Knee health - https://www.primedy.org/e/episode-012-bad-knees-or-have-you-been-bad/

After discussion the mechanism of healing and how we tend to interfere with those mechanisms, this episode we get to the sought after techniques we can employ to improve our healing. Show Notes: 1:10 Massage - The scientific basis of an ancient art: part 2. Physiological and therapeutic effects - https://bjsm.bmj.com/content/bjsports/28/3/153.full.pdf 4:34 - Evidence for sensory nerve involvement in cutaneous reactive hyperemia in humans - https://www.ahajournals.org/doi/pdf/10.1161/01.RES.73.1.147 7:12 - Nutrition, Anabolism, and the Wound Healing Process: An Overview - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2642618/?fbclid=IwAR2438WHHmO5ewuRTIbupIKAOcGNT-INnH36FHFSCuxBxzJglZAeQSoXVIY 12:24 - Omega-3 fatty acids effect on wound healing - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2967211/ 16:46 - The Impact of Turmeric Cream on Healing of Caesarean Scar - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4909076/ 18:27 - FDA's Testing of Cosmetics for Arsenic, Cadmium, Chromium, Cobalt, Lead, Mercury, and Nickel Content - https://www.fda.gov/cosmetics/potential-contaminants-cosmetics/fdas-testing-cosmetics-arsenic-cadmium-chromium-cobalt-lead-mercury-and-nickel-content

Getting hurt really takes the wind out of your sails. It interferes with day-to-day functioning, and in some cases can be completely life altering. However, we've been sold some bad advice about how to get better. Today we tackle some age-long conventional wisdom that isn't rooted in great science to better understand how healing works and how we can get out of our own way so we can get back to being healthy. Show Notes: 1:18 - 3 phases of healing - https://www.ncbi.nlm.nih.gov/books/NBK470443/ 7:41 - Wolff's Law - https://www.webmd.com/osteoporosis/what-is-wolffs-law 7:48 - Davis' Law - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5342900/ 11:57 - Is it time to put traditional cold therapy in rehabilitation of soft-tissue injuries out to pasture? - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8173427/ 12:01 - Diagnosis, treatment and prevention of ankle sprains: update of an evidence-based clinical guideline - https://www.mygcphysio.com.au/wp-content/uploads/2019/08/Ankle-sprains-consensus-statement-2018.pdf 14:40 - Factors That Impair Wound Healing - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4495737/

Our culture has a fascination with having a 6-pack. Whether it's an indicator of a healthy lifestyle, a sign of athleticism, or you just want to run your hands over them, having 6-pack abs is a pretty common fitness goal. But is training specifically to get a 6-pack a good idea? And are people going about it all wrong? Listen and find out!

Making change is hard, but it's worse if your intentions are misplaced. Often do we seek answers to questions to only wind up as failures that can leave us wondering why we even bothered in the first place. Don't fall for the common pitfalls and learn how to identify and make S.M.A.R.T. goals and changes to become better and improving your health and wellness. Show Notes: 1:24 - hair, nail, and skin revenue - https://www.statista.com/statistics/296193/revenue-hair-and-nail-salons-in-the-us/#:~:text=Market%20size%20of%20beauty%20salons%20in%20the%20U.S.%202017-2022&text=In%202020%2C%20the%20market%20size,of%2053.6%20billion%20U.S.%20dollars. 2:05 - Overweight Americans - https://www.niddk.nih.gov/health-information/health-statistics/overweight-obesity 4:20 - The Influence of Industry Sponsorship on the Research Agenda: A Scoping Review - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6187765/ 6:32 - Average healthy weight loss - https://www.cdc.gov/healthyweight/losing_weight/index.html#:~:text=When%20you're%20trying%20to,to%20keep%20the%20weight%20off.

Balance is not a frequently sought after facet of fitness. Yet we use it all the time and when lost, we can be embarrassed or far, far worse. So why do we pay it no mind until we find that it has left us as the years pass? Because we don't need "balance exercises" if we're already doing appropriate, commonly used fitness practices. Tune in and learn more. Show Notes: 12:48 - Increase in femoral bone density in young women following high-impact exercise - https://link.springer.com/article/10.1007/BF01623226

Knee injuries are no joke, whether you've suffered an accident or they're "falling apart" with age. But have you been doing something, or rather NOT been doing something, this whole time that's set yourself up for failure? Tune in and find out. Show Notes: 6:18 - CDC: Adults with arthritis aged 65 and older - https://www.cdc.gov/arthritis/communications/features/4things.htm#:~:text=Among%20adults%20aged%2065%20and,having%20been%20diagnosed%20with%20arthritis. 6:31 - Why is Osteoarthritis an Age-Related Disease? - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2818253/#R3

Westerners have a problem many primitive cultures did not: Acne. So what is it about our lifestyle that causes acne? Arguably our hygiene is much better than our ancestors. Could it be something we're putting in our bodies?? Listen in and find out. Show Notes: 1:40 - Structure of skin and how acne can form - https://qima-lifesciences.com/en/acne-vulgaris-symptoms-treatments/ 2:23 - Different types of acne - https://www.hopkinsmedicine.org/health/conditions-and-diseases/acne#:~:text=Acne%20is%20a%20disorder%20of,Acne%20is%20very%20common. 4:29 - A low-glycemic-load diet improves symptoms in acne vulgaris patients: a randomized controlled trial - https://academic.oup.com/ajcn/article/86/1/107/4633089 5:47 - Androgens are known to increase sebum production - https://onlinelibrary.wiley.com/doi/pdfdirect/10.1111/exd.12291 8:03 - Predictors of severity of acne vulgaris in young adolescent girls: results of a five-year longitudinal study - https://www.sciencedirect.com/science/article/pii/S002234769770307X 9:38 - DHEA and it's androgenic potency - https://pediatric.testcatalog.org/show/DHES1 10:40 - Dietary Fat and Polyunsaturated Fatty Acid Intakes during Childhood Are Prospectively Associated with Puberty Timing Independent of Dietary Protein - https://www.mdpi.com/2072-6643/14/2/275

Our bodies are fantastic machines, and surprisingly some of that machinery doesn't belong to us! We are rife with microbes that are not "ours" yet work for (and sometimes against) us. Have we evolved to need them for our survival? In this episode, we discuss some of what these microbiota do for us, how we can unknowingly influence which of those critters get to hang around with us, what those ramifications can be on our health and wellness, and the conscious steps we can take to make positive change regarding our gut flora. Show notes: 0:45 39 trillion microbes in our bodies - https://www.sciencefocus.com/the-human-body/human-microbiome/ 1:04 Structure and function of the human skin microbiome - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4744460/?pg=1 1:35 Role of the normal gut microbiota - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4528021/ 2:15 Gut Microbiota Differences According to Ultra-Processed Food Consumption in a Spanish Population - https://www.mdpi.com/2072-6643/13/8/2710 5:29 Dietary emulsifiers impact the mouse gut microbiota promoting colitis and metabolic syndrome - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4910713/?adb_sid=3f2fa233-444b-4e87-a5c4-0277499c4be4 13:00 Probiotic supplements might not be universally-effective and safe: A review - https://www.sciencedirect.com/science/article/pii/S0753332218345657 16:11 Effect of kombucha intake on the gut microbiota and obesity-related comorbidities: A systematic review - https://www.tandfonline.com/doi/full/10.1080/10408398.2021.1995321

Plantar Fasciitis is a nagging, extremely uncomfortable and inconvenient condition that affects one in ten people. While relatively common, PF is not hard to understand it's onset and for some is not difficult to address. In spite of this, many struggle with this for an extended period of time or may not be aware of lifestyle that factors that contribute to it. Today, we go over what exactly the condition IS, HOW people wind up afflicting themselves with this, and things everyone can DO to help avoid and address this condition. Show Notes: 12:18 - https://admin5.podbean.com/primedy/episodes/form/LYvxl1fJrcwN

We've heard "diet and exercise" ad nauseum when it comes to weight loss, but could we be missing an even larger elephant in the room? Listen on and find out if getting some extra z's is all it takes to kick start your weight loss journey! Show Notes: 1:25 Associations between sleep loss and increased risk of obesity and diabetes - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4394987/ 4:16 Ghrelin: much more than a hunger hormone - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049314/#:~:text=Ghrelin%20is%20a%20multifaceted%20gut,as%20the%20%E2%80%9Chunger%20hormone%E2%80%9D. 5:49 Brief Communication: Sleep Curtailment in Healthy Young Men Is Associated with Decreased Leptin Levels, Elevated Ghrelin Levels, and Increased Hunger and Appetite - https://d1wqtxts1xzle7.cloudfront.net/68877632/Brief_communication_Sleep_curtailment_in20210825-7844-1t27tcr.pdf?1629903027=&response-content-disposition=inline%3B+filename%3DBrief_Communication_Sleep_Curtailment_in.pdf&Expires=1677079674&Signature=CNCNxM-SXbHznz~31-Lxop9uRG0UBktBGIpegtVIB95g902qgDl3ncNNcDVaCtqlRjPXphKg~4vmqgQH~DHDeKLgVqxo7dE7fubuV9LkfEXdVPnVe6FhaMr6PP7h-m1lYLlDylceQce6C98U7oprVQE3scUe3NL9XgeYxL9nGqEoHp1EOD2CsYAjFnEieL34I58ALka82Yo4oQtiWMs2QadVpT3lUnOCq7YUxsyem1RPBmSLZCTntDQfiXgfYkwDKReYvjiXzQ7i0l9uMsD-UtBcfyuXBLXnStO7Cxfq-AnaeQqpuHCoZl~XIUon6WqztK1xhvyDqyUWmCkeGi1onQ__&Key-Pair-Id=APKAJLOHF5GGSLRBV4ZA 9:13 Stress and Obesity - https://www.annualreviews.org/doi/pdf/10.1146/annurev-psych-010418-102936 12:14 Impaired sleep after bedtime stress and worries - https://d1wqtxts1xzle7.cloudfront.net/44548498/Impaired_sleep_after_bedtime_stress_and_20160408-28289-przfy7-libre.pdf?1460146389=&response-content-disposition=inline%3B+filename%3DImpaired_sleep_after_bedtime_stress_and.pdf&Expires=1677085001&Signature=IKsjIRT70I0eJzXxWsgclqJAYr8NAcOcyEiEah3HFNJKJgahEh-bnuwEDQIBjtovnxh-o65ilLa0lKe5DWb7JTQPphEs5DlqellWk6vF4cDsKs9kwYrp7sYTslJzBvxjkhMONSv33NgneOvmFRG9ecp~SSeRN9f6yfT6qwBWGLJhRmVaKEhrhN4HT0NNTXwR4fdn1DeRMk7-5SghcXUc8kP91M0oCEDlpwVnS0nffSVBTFneZcQ~TNDd2tYzYyC9m~k6vze3wR~EHwdNCYnHdvctqja9eavcJSAp6XZ2PQaAbgJ6bvTQZenl9O-NL75z13gH-pZ3Abo1UG0OQ533zQ__&Key-Pair-Id=APKAJLOHF5GGSLRBV4ZA 16:40 f.lux - https://justgetflux.com/ 18:56 Sleep as Android - https://play.google.com/store/apps/details?id=com.urbandroid.sleep&hl=en_US&gl=US&pli=1