Bernd Friedlander, DC
Keys to a long, healthy life
date aired: May 12, 2017
Dr Friedlander discusses the best forms of protein, fats, carbohydrates, exercise and nutrients that support positive epigenetic factors and longevity. Proteins high in the amino acids proline, lysine, glycine and alanine have shown in studies to extend life span, support repair, wound healing, immune function, thyroid, bone density, skin and arteries. Reducing intake of inflammatory proteins such as tryptophan, methionine and cysteine (typically found in lean meats, chicken and whey protein) extends life span as well. Fat laden grass fed meats are better Reducing polyunsaturated fats such as corn oil, safl ower, sun ower, and canola is important, as these oils lead to aging, via the mechanisms of glycation (bonding of a protein or lipid molecule to sugar molecule). Glycation results in a loss of artery elasticity, aging skin and damage to DNA and mitochondria. Dr. Friedlander discusses methylene blue and collagen as and life style choices that promote longevity.
- A good quality of life as get older.
- We can get to a healthy life up to 90 years or 100 years
- We can not yet dramatically increase life span although we are getting close.
- Can manipulate health through healthy life style changes including diet, nutrition, exercise, and meditation
- Certain proteins and vitamins can extend life span by 20 to 40 %
- Essential for healthy aging are mitochondria: the organisms that provides energy to the cell
- With an increased age, aging occurs with glycation, misfolded proteins, DNA damage and RNA damage
- It lowers the oxidative stress in cells and mitochondria and promotes longevity
- Intermittent fasting for up to 16 hour
- certain fats and proteins that achieve the same results as caloric restriction
- Intermittent fasting for 12 hours increases autophagy (the recycling phase of eliminating misfolded, damaged proteins due to oxidative stress)
- Caloric restriction is a stressor that turns on stress genes, some good and some bad.
- Friedlander questions whether caloric restriction can expand the life span.
- With caloric restriction, the libido goes down.
- Progesterone and testosterone go down with caloric restriction.
OILS AND FATS
Bad Oils/ Fats
- Recommends not eating vegetable oils which he believes created all of our health problems
- Poly unsaturated fats are highly unstable cause lipid oxidation in blood and cells
- These oils create oxidative stress and lead to glycation, protein misfolding, dNA damage and rNA damage.
- Protein misfolding contributes to aging
- Corn, safflower, and canola oils contribute to high LDL and triglyceride levels and to lower HDL levels
- These oils contribute to a loss in elasticity, aging skin, and damages to DNA and rNA
- Butter, creams, Medium Chain Triglycerides (MCT), coconut oil olive oil
- Palm oil is starting to get a good reputation as it contains vitamin E, which is good for cancer and cardiac health
- promotes good fats in milk which contributes to myelin sheath (the protective lining around neurons) repair
- Does not affect those who are lactose intolerant
- Butter, cream a little is a good source vitamin A and vitamin E
- Some people are intolerant to lactose, found in protein in sugar of milk
- Lactobacillus GG can be consumed by folks with dairy problems to lower lactose, inflammatory effects
- Butter and cream contain little lactose
- excellent sources protein, high in phospholipids, choline, lecithin important for good cholesterol
- Free range pasture raised eggs are the best. The chickens are raised out in open eating natural food
Omega 3 Fats
- Bernd recommends to be careful with omega 3 fats because these long chain FA very susceptible to oxidation
- Omega 3 Fatty Acids come from fish (a cold blooded animal). When these cold blooded oils are put in a higher temperature, they become unstable and contribute to oxidative stress.
AMINO ACIDS TO MINIMIZE
- Avoid the amino acids tryptophan, methionine and cysteine
- Avoiding these amino acids can extend the lifespan in animals by 23- 40 %
- These three amino acids contribute to protein misfolding which leads to DNA and rnA damage
- Is found in whey protein,
- Lean protein (breasts) so he recommends fattier meats such as lamb shank, ox tail , chicken wings
- Darker meat is better: avoid lean meat
- Greek yogurt has less tryptophan due to the way they broke down protein
- Friedlander recommends eating fat which helps absorption of minerals, vitamins and proteins of meat.
- A sulfur amino acid. We need sulfur amino acids but in limited amounts
- Part mTORR pathway
- Contributes to oxidative stress
- Whey protein is high in methionine
- In 1980, Dr. Friedlander worked with the Olympic team and sought a protein alternative to steroids. Based on knox gelatin and Linus Pauling’s work with vitamin C, lysine, and proline, he prepared a brew to the Olympic teams
- These were precursors for collagen
- These promote life promoting amino acids such as glycine lysine, proteline
- These double stem cell production.
- Promotes suppleness of the endothelial linings of the gut and arteries (which are collagen). This makes arteries less stiff and allows oxygen and blood to flow through
- Bones, bone density, spinal column and joint injuries are repaired quicker
- 100 g collagen per day repair cartilage, tendon, ligament, bone and joint injuries
- reduces fine lines and improves skin elasticity
- Spinal cord, gut and artery linings are derived from collagen
- Gelatinous foods contain collagen (worked in Olympics)
- 100 g collagen per day repairs cartilage, bone, ligaments, joints from high stress of athlete at high pace.
- Friedlander added vitamins K, D, calcium, zinc, magnesium and vitamin B 6 to help accelerate actions of collagen
- Collagen readily gets to every part of body, and within five minutes is absorbed in 90 % of the body.
- Collagen is the only food that helps with repair
- He uses collagen from pasture fed bovine as chicken cartilage is not natural because the chickens are fed corn and soy.
- The process of getting rid of old dysfunctional cells (which can damage DNA and RNA)
- It is desirable for damaged cells to go to cell death
- Mushrooms help contribute to autophagy
- Not getting rid of the old “junk” cells can lead to arthritis, multiple sclerosis, Parkinson’s Disease, brain damage, neurological conditions, cancer and diabetes
- Stem cells help program new cells to replace old cells.
- They are produced all the time especially when sleeping.
- Sleep is when we regenerate new cells
- In REM sleep, we build new stem cells which can replace old dysfunctional and damaged cells
- Sleep 8 hours sleep per day
- Exercise not over exercise (which also causes oxidative stress
- Friedlander recommends simple exercises, exercise for core strength with five minutes intense aerobic exercise
- Tropical such as fruit mango papaya, higher sugar level better fruit contain a lot of minerals
- Grapes, and all berries are excellent
- Citrus for flavonoids which inhibit senescent cells
- Get fruits that are in season
- To raise NAD levels, methylene blue increases cytochrome oxidase complex 4 in the mitochondria thus increasing energy to all cells.
- Methylene blue help to promote NAD function and complex 4 function in the mitochondria.
- Methylene blue reduces NO (nitric oxide)
- Disease and aging are due to mitochondrial dysfunction and low energy production. Not enough glucose gets to our cells
- Very important in low levels but not good in high levels
- At high levels can encourage cancer growth and angiogenesis (blood vessel growth to cancer cells)
- Helps reduce cardiovascular disease and reduce the risk of dementia
- High levels of NADH result in high levels of carbon dioxide
- Cancer cells are deficient in NADH
- Cancer cells are in a reduced state. The pyruvate mechanism is damaged resulting in the production of lactic acid rather than carbon dioxide.
- Lactic acid is a contributing factor to cancer’s energy / metabolism.
- Balancing carbon dioxide and NAD helps to fuel the mitochondrial cell
- Stem cell need a lot of NAD+
- Thyroid hormone helps increase NAD levels and helps mitochondrial function.
How to Minimize Lactic Acid
- The B vitamins: B1, B3, B 6 and biotin
- Baking soda which helps produce carbon dioxide
- Mineral water like Pellagrino
- Natural carbonated water.
- Breathing (4 seconds to inhale, hold for 4 seconds and push the air out
- We are 92 elements found in nature came from salt water
- Oxidative reduction factors to prevent aging and diseases basic foundation NAD, and Mitochondria
- All diseases are based on environment in which the cells are in. It is important to maintain the cell’s environment with diet and proper nutrition
- With age, mitochondrial dysfunction increases
- Salt water and mineral water help maintain the cell’s environment
DR FRIEDLANDER’S RECOMMENDATIONS
- A positive attitude is important
- Avoid stress and negativity
- Get sunlight (at least 15 – 20 minutes per day): loss of natural lighting major contributor to aging
- Eliminate poly unsaturated oils
- Limit consumption of the amino acids cysteine, lysine, and methionine.
- Have a positive attitude,
- Avoid alcohol
- Get good sleep for stem cell production
- Collagen doubles stem cell production
- Mushrooms help with autophagy (getting rid of damaged cells)
- Intermittent Fasting
- Get sunlight
- Exercise with five minutes of aerobic exercise
Dr. Friedlander’s Vitamin Recommendations
- 1000 mgB3 nicotinamide (not niacin which causes flushing
- Vitamins B1, 2, 3, 6 co enzyme
- Vitamin E
- Vitamin Co Q 10
- Vitamin K
- Vitamins D, calcium, magnesium, zinc (important for bone density and the strength of ligaments and tendons
- Calcium is important for gut health
- Raw carrots (especially the peel) the greatest protection against endotoxins in the gut
- Salt helps make HCL (for stomach acid) and pepsin)
- Most people do not have enough HCl which is needed for maintaining and stabilizing the gut and the production of digestive enzymes