Nurse Doza’s Podcast comes to life in a very interactive way. Sure you can listen to the podcast, but this is just the beginning of your education in health. Every week, Nurse Doza dives into new health subjects and encourages you to submit your questions to be answered on the podcast, newsletter, YouTube, LinkedIn, and every other way that you like to take in educational media.
Episodes
Wednesday Mar 29, 2023
Wednesday Mar 29, 2023
Nurse Doza presents an informative podcast about heart disease, the leading cause of death in the United States. It discusses how heart disease can be both expensive to manage and preventable. It emphasizes the importance of making healthy lifestyle choices such as quitting smoking to reduce the risk of heart disease by 50%.
00:00 The heart should be dear to everyone because everyone is affected by heart disease
04:30 Prevent heart disease.
10:59 Reduce heart disease risk: Exercise.
14:09 Take Omega 3 fish oil.
20:06 Lower cholesterol with supplements.
RESOURCES
INTRO: Today we are talking about the HEART! The heart is so important to care about because _
Heart disease is the leading cause of death in the US (1) https://www.cdc.gov/heartdisease/facts.htm
1 in 3 people americans have at least 1 (cvd) heart disease condition (1)_____________.
I want to encourage you to take charge and be your most optimized self!
BODY:
The 1st reason: heart disease is one of the most expensive diseases to manage, sometimes more than cancer over the long run.
“Can cost a person $2000-$5000/year (new meds, screening/tests, cardiac rehab,etc). According to goodrx, heart meds can be anywhere from $10 to $500/month.(1) insurance may or may not cover all of this. Remember pre existing conditions. “ (2)
Surgeries: Cardiac bypass: $55,694 nationwide and by state
- Cardiac catheterization: Can be used for diagnosis but also to perform different procedures and averages more than $100,000 (2)
https://www.goodrx.com/health-topic/heart/reducing-risk-for-heart-disease (2)
The 2nd reason you want to care about the heart is that even If you do have genetic risks, you can reduce your risk of heart disease by almost 50% by doing the following (3):
- Not smoking
- Having a healthy weight
- Following a heart-healthy diet
- Doing regular exercise
***you control your heart health through diet, exercise, and managing stress___________.(1)
The biggest risk factors for heart disease that you may be able to control include: (3)
- Smoking
- High blood pressure
- High cholesterol
- Overweight or obesity
- Diabetes
- A diet high in saturated or trans fats
- Lack of exercise
- Heavy alcohol use
- Poor oral health (*) https://www.heart.org/en/news/2021/03/19/how-oral-health-may-affect-your-heart-brain-and-risk-of-death
“These diets also promote a non-atherogenic lipid profile, and reduce liver volume, blood pressure, and insulin resistance, with an improvement in blood glucose and insulin levels”
“Ketones cross the blood–brain barrier and represent a more efficient glucose fuel, confirming the beneficial effects on cognitive functions obtained in patients with Alzheimer’s disease [11,12]. Although the effects of ketosis on the cognitive functions of healthy subjects are still poorly investigated, significant biochemical evidence suggests, however, that ketones may have a positive impact on brain functions. “ (2)
“In summary, these ambulatory patients were able to make and maintain comprehensive changes in diet and lifestyle for 5 years and showed even more regression of coronary atherosclerosis after 5 years than after 1 year as measured by percent diameter stenosis. In contrast, patients following more conventional lifestyle recommendations showed even more progression of coronary atherosclerosis after 5 years than after 1 year, and had more than twice as many cardiac events as patients making comprehensive lifestyle changes.” (4)
“it could be deduced that the ketogenic diet may have effects on the increase in antioxidant capacity [31] and heart rate variability (HRV).” (2)
Supplements for heart health:
- Omega 3 (1-4G/DAY) TG
- Coq10 100-200mg (HDL)
- Taurine (TG)
- Resveratrol (NOS, BP)
- Red yeast rice: lowers LDL…TC , CRP too
- 5-MTHF B9 “ lower serum homocysteine levels are associated with lower incidence of cardiovascular disease (CVD)” (*) “Our meta‐analysis indicated a 10% lower risk of stroke and a 4% lower risk of overall CVD with folic acid supplementation.”
_______________________________________________________________
Omega 3 “For people with existing coronary heart disease, such as a recent myocardial infarction, the AHA recommends approximately 1 g/day EPA plus DHA, preferably from oily fish; however, supplements could also be considered under the direction of a physician “
“Omega-3s from fish and fish oil have been recommended by the American Heart Association (AHA) for the past 20 years to reduce cardiovascular events, like heart attack or stroke, in people who already have cardiovascular disease (CVD). “
Omega 3 lowers TG “4 grams a day of prescription omega-3 can lower triglyceride levels by 20% to 30% in most people.” Omega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the American Heart Association https://www.ahajournals.org/doi/10.1161/CIR.0000000000000709
Omega-3 fatty acids and the heart: New evidence, more questions https://www.health.harvard.edu/blog/omega-3-fatty-acids-and-the-heart-new-evidence-more-questions-2021032422213 (3)
Omega 3 fatty acids https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/ (4) “Alzheimer’s disease, dementia, and cognitive function
Some, but not all, observational studies suggest that diets high in LC omega-3s are associated with a reduced risk of cognitive decline, Alzheimer’s disease, and dementia [136,137]. Because DHA is an essential component of cellular membrane phospholipids in the brain, researchers hypothesize that LC omega-3s might protect cognitive function by helping to maintain neuronal function and cell- membrane integrity within the brain [137]. This hypothesis is supported by findings from case-control studies indicating that patients with Alzheimer’s disease have lower serum levels of DHA than cognitively healthy people [138,139]. Lower serum DHA levels are also associated with more cerebral amyloidosis (build-up of protein deposits called amyloids) in healthy older adults, whereas higher DHA is correlated with preservation of brain volume [140].”
___________________________________________________
Coq10
Recent studies show that CoQ10 supplements can significantly increase HDL-C and ApoA1 levels, even in people taking statins, and may help reduce risk for CVD. CoQ10 supplementation also lowers levels of inflammatory biomarkers shown to be risk factors for CVD, such as high-sensitivity C-reactive protein. Finally, low CoQ10 levels have been associated with greater tissue damage to the heart during a heart attack and the brain during stroke. https://www.clevelandheartlab.com/blog/horizons-coq10-what-are-the-heart-health-benefits/
Coq10 might be benefical after MI https://pubmed.ncbi.nlm.nih.gov/12841346/
*Supplemental CoQ10 alters the natural history of cardiovascular illnesses and has the potential for prevention of cardiovascular disease through the inhibition of LDL cholesterol oxidation and by the maintenance of optimal cellular and mitochondrial function throughout the ravages of time and internal and external stresses.Overview of the use of CoQ10 in cardiovascular disease https://pubmed.ncbi.nlm.nih.gov/10416041/
TAURINE **It is clear that long-term taurine supplementation or continual taurine supplementation improves heart function, is anti-hypertensive, shows promise as a treatment in pre-hypertensive patients, and has beneficial effects in patients with type-2 diabetes The Anti-Inflammatory Effect of Taurine on Cardiovascular Disease https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551180/
TAURINE REDUCES Triglycerides : https://pubmed.ncbi.nlm.nih.gov/15221507/
Resveratrol (*)
- Reduces vascular oxidative stress
- Reduces arterial stiffness
- Increases endothelial nitric oxide production
- Helps blood vessels dilate and constrict
- Promotes healthy blood pressure levels
Resveratrol and vascular function: https://www.mdpi.com/1422-0067/20/9/2155 (*)
Red yeast rice: The effects of red yeast rice dietary supplement on blood pressure, lipid profile, and C-reactive protein in hypertension: A systematic review https://www.tandfonline.com/doi/abs/10.1080/10408398.2015.1018987?journalCode=bfsn20
**5-MTHF Folic Acid Supplementation and the Risk of Cardiovascular Diseases: A Meta‐Analysis of Randomized Controlled Trials https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015297/
Study to reference: 28 amazing facts about the heart: Cleveland Clinic: https://health.clevelandclinic.org/facts-about-the-heart/ (1)
___________________________________
DIET
Heart Rate Variability and Sympathetic Activity Is Modulated by Very Low-Calorie Ketogenic Diet
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8872337/(2)
https://www.goodrx.com/health-topic/heart/reducing-risk-for-heart-disease (3)
December 16, 1998
Intensive Lifestyle Changes for Reversal of Coronary Heart Disease
https://jamanetwork.com/journals/jama/fullarticle/188274 (4)
The 3rd reason you want to care about the heart is HEALTHY HEART, HEALTHY BRAIN_(1)__________.
- Stroke, vascular dementia**
- EKG/EEG
- stress response (2)
“Based on data gathered from many people, if the system is in more of a fight-or-flight mode, the variation between subsequent heartbeats tends to be lower. If the system is in more relaxed state, the variation between beats may be higher.”
Study to reference: Brain Health Is Connected to Heart Health https://www.cdc.gov/heartdisease/brain_health.htm (1)
Heart rate variability: How it might indicate well-being https://www.health.harvard.edu/blog/heart-rate-variability-new-way-track-well-2017112212789 (2)
CLOSING:
Supplement to try _MEGA O’s __________ Use code NURSEDOZA
ENCOURAGEMENT
Class has concluded!
Facts:
- Heart disease is the leading cause of death for men, women, and people of most racial and ethnic groups in the United States.1
- One person dies every 34 seconds in the United States from cardiovascular disease.1
- About 1 in 5 heart attacks are silent—the damage is done, but the person is not aware of it.
https://www.cdc.gov/heartdisease/facts.htm
Heart attacks happen most on christmas day: https://www.ahajournals.org/doi/10.1161/01.cir.0000151786.03797.18
The more education you have, the lower the risk of heart disease:: https://health.clevelandclinic.org/facts-about-the-heart/
Sitting is an independent risk factor for heart disease
https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-heart-facts-that-may-surprise-you
Heart cells stop dividing, which means heart cancer is extremely rarehttps://www.healthline.com/health/fun-facts-about-the-heart
(6) Forms of heart disease:
- Coronary artery disease: This is when the arteries to the heart build up with plaque and become narrowed. This can make it hard for your heart muscle to get enough oxygen.
- Heart attack: This is when blood flow to your heart is blocked. The heart muscle does not get enough oxygen, and it begins to die.
- Heart failure: This is when your heart does not pump blood very well, and your body can’t get the oxygen it needs.
- Arrhythmia: This is when the heart has an irregular heartbeat.
- High blood pressure: This is when there is increased pressure against the walls of your blood vessels.
- Valvular heart disease: This is when a heart valve is damaged or not working properly.
https://www.goodrx.com/health-topic/heart/reducing-risk-for-heart-disease
Wednesday Mar 22, 2023
Wednesday Mar 22, 2023
In this School Doza podcast, Nurse Doza explains the importance of delaying menopause, which can have a major effect on a woman's health. He provides five tips on how to delay, including being mindful of lifestyle decisions and understanding the risks associated with menopause, such as an increased chance of heart disease.
timestamps:
00:00 Talking about women's health. What does Nurse Doza know about it
01:15 Take control of your health.
07:28 Delay menopause to protect health.
14:07 Delay menopause for health.
20:01 Support healthy estrogen production.
23:31 Support healthy estrogen production.
32:03 Support women's health.
34:36 Support healthy hormones and liver.
To recap, how do you delay menopause?
1- regulate your insulin
2- support your healthy estrogen now
3- change bad lifestyle habits
Make sure to sign up for our newsletter, find me on TikTok @NurseDoza, and if you’re in Austin- stop by MSW Lounge!
Want to try Liver Love?
Go to https://www.mswnutrition.com/products/liver-love?ref=NURSEDOZA and use code NURSEDOZA for 15% off
STUDY THESE:
“U.S. women had the highest maternal mortality rate” (1) CDC https://www.cdc.gov/nchs/data/hestat/maternal-mortality/2020/maternal-mortality-rates-2020.htm
Essure lawsuit: https://www.forbes.com/advisor/legal/product-liability/essure-lawsuit-update/
1 in 3 women will have a hysterectomy before 60 https://www.health.harvard.edu/heart-health/hysterectomy-linked-to-increase-in-heart-disease
Women at higher risk for gallstones: “Accumulated evidence from clinical studies has found that the use of oral contraceptive steroids and conjugated estrogens in premenopausal women significantly enhances the formation of cholesterol gallstones”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2756670/
Ovaries aren't the only place women = make estrogen
“Although the major estrogen-producing organs in females are the ovary, the corpus luteum and the placenta, some estrogens are also synthesized in smaller amounts by other tissues such as the liver, adrenal glands, and breasts.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2756670/
Given birth control for acne and heavy periods “The liver is the major site of metabolic destruction of the estrogens [48]. Estradiol and estrone are completely cleared from blood by a single passage through the liver, and are inactivated by hydroxylation and conjugation with sulfate and glucuronide. Approximately 50% of the protein-bound estrogens in blood are conjugated with sulfate or glucuronide. Although the liver may excrete some conjugated estrogens in bile, they are reabsorbed in the lower part of small intestine and returned to the liver via portal vein by a typical enterohepatic circulatory pattern. Estrogens are also metabolized by hydroxylation and subsequent methylation to form catechol and methoxylated estrogens. Hydroxylation of estrogens yields 2-hydroxyestrogens, 4-hydroxyestrogens, and 16α-hydroxyestrogens (catechol estrogens). The kidney is the main route of excretion of estrogenic metabolites.” THEN give encouragement that if these women consider these steps and execute then they have a much better chance at delaying menopause.
What is menopause? https://www.nia.nih.gov/health/what-menopause
Menopause: https://www.clevelandclinicmeded.com/medicalpubs/diseasemanagement/womens-health/menopause/
(2) Estrogen and the cardiovascular system: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5688223/
(3) The Role of Estrogen in Insulin Resistance https://ajp.amjpathol.org/article/S0002-9440(21)00245-5/fulltext
(1) Insulin resistance in polycystic ovary syndrome across various tissues: an updated review of pathogenesis, evaluation, and treatment https://ovarianresearch.biomedcentral.com/articles/10.1186/s13048-022-01091-0
(2) “High mammographic density is a risk factor for breast cancer “ Increases in Serum Estrone Sulfate Level Are Associated with Increased Mammographic Density during Menopausal Hormone Therapy https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2745228/
Relationship Between Age at Menopause, Obesity, and Incident Heart Failure: The Atherosclerosis Risk in Communities Study
(1) https://www.ahajournals.org/doi/10.1161/JAHA.121.024461 Insulin resistance in polycystic ovary syndrome across various tissues: an updated review of pathogenesis, evaluation, and treatment
(2) https://ovarianresearch.biomedcentral.com/articles/10.1186/s13048-022-01091-0
Wednesday Mar 15, 2023
Wednesday Mar 15, 2023
SCHOOL OF DOZA: Weight Gain
Everything we know about weight gain is wrong. You can heal!
Episode 3 Class notes:
Weight gain is caused by inflammation
-Inflammation is the cause of weight gain
-Inflammation is also the root cause of disease
-Weight gain occurs in the liver and fat tissue
-Your body is like a car– you need the right gasoline for it (not unhealthy food)
-If your body can respond better to stress, inflammation will go down (learn to manage stress)
-Fast food and soda? This will lead to inflammation which leads to weightgain
-Inflammation is a fire that needs to go out
-Take liver detox supplements to help out your liver (LIVERLOVE is our recommendation)
Study this reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5507106/
Your liver is likely fatty if you’re gaining weight
-Your liver is an organ made of healthy fat (not fast food unhealthy fat)
-1 in 4 US adults have a fatty liver
-If your liver is fatty, then you have inflammation all over the body
-The liver is the most important organ when it comes to your health
-The liver is detoxifies your body
-Your liver needs to retain the ability to produce healthy antioxidants
-Fatty liver plays a role in the US obesity epidemic
-Fast food can kill your liver the same way alcohol can kill your liver
-Your liver can’t withstand 20+ years of fast foods
-Fatty liver = can likely die at an earlier age
Study this reference: https://pubmed.ncbi.nlm.nih.gov/30502373/
Your fat cells become bigger
-You lose weight where there are fat cells (hence why you’d see weight loss in your abdomen but not really your foot, where there are far less fat cells.)
-Whatever you’ve eaten in life, have gone into your fat cells
-Your liver says “We don’t have any more room, let’s put it in the fat cells” this is when weight gain happens
-Calories are macronutrients
-Energy gets stored up in the liver and fat cells
-You need good energy, but when you eat too much and at times when you don’t need it- it’ll go to your fat cells, not the liver
-If your liver is healthy, it won’t store inflammatory foods/toxins in your fat cells
-Your fat cells are an organ and they make hormones
-Inflamed fat cells make inflamed hormones
Study this reference: www.sciencedirect.com/science/article/abs/pii/S0928468018300579?via%3Dihub
Are we eating when we’re hungry?
-Leptin tells you to not have an appetite
-Many people miss the signal of leptin
-Leptin resistance is a real thing with weight gain
-The body releasing leptin is a bad deal
-High levels of leptin can calcify arteries
-You’re addicted to sugar and salt due to cravings, not hunger
-Many people who have gained weight keep eating without an appetite (leptin problem)
-Salt and sugar releases dopamine in our body
-Most people walk around with fluctuating or little to no dopamine (which can explain reaching for unhealthy snacks)
-Leptin and dopamine have a direct correlation. High leptin messes with our dopamine levels
Study this reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8167040/
Insulin resistance is a huge culprit of weightgain
-Insulin resistance is associated with many diseases
-Insulin resistance is occuring 10+ years before a diagnosis is made
-Too much alcohol and fast food? That’s the beginning of insulin resistance
-Insulin is the most anabolic hormone that our body makes
-Insulin resistance looks like Diabetes type 2, type 3 (alzhemers) and type 4 (PCOS)
-Insulin resistance can make premenopause come sooner
-Negative thoughts can spike insulin. Spiking cortisol? Spiking insulin
-Want to live to 100? You need to learn how to regulate your insulin
-You want to be insulin sensitive, not insulin resistant
Study this reference: https://pubmed.ncbi.nlm.nih.gov/29939616/
NOTES CONTINUED:
Mitochondriac supplement (helps support insulin resistance/sensitivity and metabolic health) code NURSEDOZA for 15% off
-Code MSW for KETOCON. $50 off your ticket. Come say hi to me and MSW Lounge!
-Sign up for newsletter HERE
Wednesday Mar 08, 2023
Wednesday Mar 08, 2023
The liver is an organ that does many important things for the body, from reducing inflammation to detoxifying damage from inflammation. To support the liver, one should consume foods that support antioxidant production. Antioxidants help reduce inflammation throughout the body and help protect the heart, brain, and digestive tract from damage. Stress is a major cause of inflammation, and the liver will work overtime to try to reduce it. Consuming foods that support the liver's functions is essential to maintaining good health. The liver produces antioxidants, such as glutathione and NAC (acetylcysteine), which have pro, neurogenic and neuroprotective properties. Glutathione is often given via IV, while NAC is a precursor to glutathione and can be taken as a supplement. The World Health Organization recognizes NAC as an essential medication. In order to support the production of antioxidants, the liver needs nutrients such as vitamins B6, B9, B12, B2, B3, lgutamine, and methionine. The liver also helps regulate hormones, which are signals sent to the brain in response to stress. When we wake up, our body starts producing different hormones as a result of being awake. The liver is a key organ when it comes to hormone regulation. It produces cortisol, which is released to give the body energy in the mornings. It is also responsible for the regulation of thyroid, adrenal, and other hormones. When a woman is going through pre menopause, it is important to assess her liver health, as it directly affects the regulation of hormones. Additionally, the liver has a direct connection to insulin and is crucial for insulin regulation, which can lead to a variety of diseases and disorders if it is not healthy.
Timestamps
Highlights
Wednesday Mar 01, 2023
Wednesday Mar 01, 2023
This is the intro episode to the School of Doza Podcast.
Listen to this episode to get an inside look to what to expect on the future episodes and to hear Nurse Doza and the MSW Team's story of how it all began.
This episode is Sponsored by MSW Nutrition
use CODE: NURSEDOZA for 15% OFF
Tuesday Feb 21, 2023