I regularly listen to, and heed the advice of:  Dr. Peter Attia, Dr. Andrew Huberman, and Dr. Jordan Peterson. I find their viewpoints backed by intelligent thought, scientific research, and actionable material.

I was excited to see Dr. Attia on Jordan Peterson's podcast discussing fitness, nutrition, longevity, and other related topics. The following brief clip gives some amazing information pertaining to the benefits of exercise and what a well thought out program looks like. If you watch one YouTube video today, I hope it's this one - you will not regret it!

Overview

Breathing is a fundamental process that supplies oxygen to our bodies and helps eliminate waste products. However, some individuals have developed the habit of breathing through their mouths instead of their noses, known as mouth breathing. This habit can have various effects on different age groups, including young adults, adults, and the elderly. It's important to rectify mouth breathing to optimize overall health and well-being. One potential solution gaining popularity is mouth taping. Let's explore each aspect in more detail.

What is Mouth Breathing?

Mouth breathing refers to the habit of primarily inhaling and exhaling through the mouth instead of the nose. Breathing through the nose offers numerous benefits, such as air filtration, optimal oxygen uptake, and promoting oral health. In contrast, mouth breathing bypasses these natural functions and can lead to various health issues.

“Returning to your original design of breath will improve every area of your life. Our bodies, minds, and emotions are all supported and affected by how we breathe.“ - Tim Anderson

How Does Mouth Breathing Affect Young Adults?

Mouth breathing can significantly impact the overall well-being and quality of life for young adults. It disrupts sleep patterns, resulting in fatigue and decreased cognitive function. Young adults who habitually breathe through their mouths may also experience increased dental problems, including dry mouth, bad breath, and gum disease. Additionally, mouth breathing can contribute to facial and dental deformities, potentially affecting their appearance and self-esteem.

How Does Mouth Breathing Affect Adults?

In adults, mouth breathing can have similar effects as in young adults, but it can also worsen existing conditions. Chronic mouth breathing may exacerbate allergies, asthma, and respiratory infections. It can also contribute to sleep disorders like snoring and sleep apnea. Furthermore, adults who breathe through their mouths are more prone to oral health issues, including tooth decay, gum disease, and an increased risk of cavities.

How Does Mouth Breathing Affect the Elderly?

Mouth breathing presents unique challenges for the elderly. As we age, our lung capacity naturally decreases, and mouth breathing further compromises respiratory function. Elderly individuals who breathe through their mouths may experience reduced oxygen intake, leading to fatigue, brain fog, and a weakened immune system. Additionally, mouth breathing can exacerbate oral health problems and contribute to dry mouth, which can affect speech, swallowing, and overall oral comfort.

What Can Be Done to Correct Mouth Breathing?

Correcting mouth breathing is crucial for optimizing health and well-being. The first step is identifying and addressing any underlying causes, such as allergies, nasal congestion, or structural issues. Seeking guidance from healthcare professionals like ear, nose, and throat specialists or dentists can provide valuable insights and potential treatment options. Breathing exercises, nasal dilators, orthodontic interventions, and myofunctional therapy are some approaches that may be recommended based on individual needs.

Tim Anderson, the driving force behind Original Strength, has this to say about mouth breathing:

“In the absence of an underlying medical cause for mouth breathing, simply practicing nasal breathing is a great place to start when retraining the body with the proper way to breathe. Though this may take a great deal of mental energy it is fairly simple and easy to do when you are conscious. But what about when you are asleep? Habitual mouth breathing while sleeping is notorious for disrupting sleep patterns and eroding health. This is where mouth taping could be of benefit.”

Is Mouth Taping a Good Method for Correcting Mouth Breathing?

Mouth taping has gained attention as a potential method to encourage nasal breathing and discourage mouth breathing during sleep. It involves using hypoallergenic tape to gently seal the lips, directing air through the nose. However, it's important to note that mouth taping should only be done under the g idance of a healthcare professional as it may not be suitable for everyone. Proper evaluation and personalized advice are essential to determine if mouth taping is a suitable option.

Ailments Associated with Mouth Breathing

• Sleep disorders: Mouth breathing can contribute to sleep disorders such as snoring and sleep apnea, leading to poor sleep quality, daytime fatigue, and increased health risks.
• Allergies and respiratory infections: Mouth breathing bypasses the nasal passages' filtration system, making individuals more susceptible to allergies, asthma, and respiratory infections.
• Dental issues: Mouth breathers often experience dry mouth, which can lead to an increased risk of tooth decay, gum disease, bad breath, and oral discomfort.
• Facial and dental deformities: Habitual mouth breathing during development can potentially lead to facial and dental deformities, such as long face syndrome, narrow dental arches, and malocclusion (misalignment of the teeth).
• Reduced oxygen intake: Mouth breathing may result in decreased oxygen uptake, leading to fatigue, poor concentration, compromised immune function, and overall reduced vitality.
• Posture problems: Chronic mouth breathing can affect the position of the head, neck, and shoulders, potentially contributing to poor posture and musculoskeletal imbalances.

Conclusion

Mouth breathing is a common habit with significant effects on individuals of all ages. It can impact sleep, oral health, respiratory function, and overall well-being. Recognizing and addressing mouth breathing is essential for optimal health. Consulting with healthcare professionals, considering various treatment options, and adopting nasal breathing techniques can help correct mouth breathing and improve overall quality of life. Remember, proper evaluation and personalized advice are crucial to determining the most suitable approach for each individual.

Popular YouTube Videos on Mouth Breathing

• "Mouth Breathing: Causes, Effects, and Solutions" by Dr. Mike Mew
• "The Dangers of Mouth Breathing" by Dr. Mark Burhenne
• "The Science of Breathing: Mouth vs. Nose" by The Breathing Class with Dr. Belisa Vranich
• "How to Stop Mouth Breathing" by The Buteyko Clinic International
• "Mouth Taping: The Benefits and How-To" by Patrick McKeown

Popular Podcast Episodes on Mouth Breathing

• "The Mouth-Breathing Epidemic and How It Affects Your Health" - The Healthy Moms Podcast with Katie Wells and Dr. Mark Burhenne
• "Breathing: The Hidden Epidemic" - The Joe Rogan Experience with James Nestor
• "How Mouth Breathing Affects Sleep and Health" - The Sleep Is A Skill Podcast with Mollie McGlocklin and Dr. Mark Burhenne
• "The Power of Nasal Breathing" - The Rich Roll Podcast with James Nestor
• "Why Breathing Through Your Nose Could Change Your Life" - The Ultimate Health Podcast with Dr. Belisa Vranich

Introduction

Maintaining a healthy and balanced diet is key to obtaining essential vitamins and minerals for optimal health. However, in some cases, supplementation may be necessary to meet individual nutrient needs. The requirements for vitamins and minerals can vary based on factors such as age, gender, and health status. In this context, I have provided general recommendations for vitamin and mineral supplements for men and women of different age groups.

What should I be taking as I age?

Supplements should only be considered as a complement to a nutritious diet, and individuals should consult with their healthcare provider before starting any supplement regimen.

That being said, here are some general recommendations for vitamin and mineral supplements for men and women in different age groups:

Men and women between 20-30 years old:

• Vitamin D: 600-800 IU per day to maintain bone health and support the immune system
• Magnesium: 320 mg per day to support muscle and nerve function and maintain bone health
• Omega-3 fatty acids: 250-500 mg per day to support heart health and brain function
• Zinc: 11 mg per day for immune system support and to maintain healthy skin

Men and women between 30-40 years old:

• Vitamin B12: 2.4 mcg per day for energy metabolism and nerve function
• Calcium: 1,000 mg per day to maintain bone health
• Vitamin C: 75-90 mg per day for immune system support and antioxidant protection
• Coenzyme Q10: 100-200 mg per day to support heart health and energy production

Men and women between 40-50 years old:

• Vitamin E: 15 mg per day for antioxidant protection and to support heart health
• Vitamin K: 120 mcg per day to support bone health and blood clotting
• Iron: 8 mg per day for red blood cell production and to prevent anemia
• Probiotics: to support digestive health and immune system function

Men and women between 50-60 years old:

• Vitamin B6: 1.7 mg per day for nerve function and to support brain health
• Folate: 400-800 mcg per day for DNA synthesis and to support brain health
• Vitamin A: 700-900 mcg per day for vision health and immune system support
• Glucosamine and chondroitin: to support joint health and reduce inflammation

Men and women 60 and beyond:

• Vitamin B1: 1.2 mg per day for nerve function and energy production
• Vitamin B2: 1.3 mg per day for energy metabolism and to support vision health
• Vitamin D: 800-1,000 IU per day for bone health and immune system support
• Calcium: 1,200 mg per day to maintain bone health

Again, it's important to note that these are general recommendations and may not be appropriate for everyone. It's always best to consult with a healthcare provider before starting any supplement regimen. Additionally, the recommended dosages may vary depending on an individual's health status, gender, and other factors.

When should I take my Vitamins and Minerals?

Certain vitamins and minerals should be taken with food to aid in their absorption and prevent potential stomach upset. Fat-soluble vitamins (such as vitamins A, D, E, and K) should be taken with a meal that contains some fat, as the fat will help with their absorption. Water-soluble vitamins (such as vitamin C and B vitamins) can be taken with or without food, but taking them with a meal can help prevent stomach upset.

In terms of timing, there is some evidence to suggest that some vitamins and minerals may be better absorbed when taken at certain times of the day. For example, taking magnesium before bedtime may improve sleep quality. Additionally, taking calcium with meals may improve its absorption. However, more research is needed in this area to determine optimal timing for other vitamins and minerals.

Overall, it's a good idea to follow the instructions on supplement labels or consult with a healthcare provider or registered dietitian to determine the best timing and method of supplementation based on individual needs and preferences.

Do You Need a Multivitamin?

Whether or not it is necessary to take a multivitamin depends on an individual's diet and health status. If someone has a balanced diet that includes a variety of fruits, vegetables, whole grains, and lean protein sources, they may not need to take a multivitamin. However, if someone's diet is lacking in certain nutrients or if they have a medical condition that affects nutrient absorption, they may benefit from taking a multivitamin.

Water-soluble and Fat-soluble Vitamins

Regarding the difference between water-soluble and fat-soluble vitamins, there are some important distinctions to be aware of. Water-soluble vitamins (such as vitamin C and B vitamins) are not stored in the body and need to be replenished daily through food or supplements. Any excess amounts are excreted in urine. Fat-soluble vitamins (such as vitamins A, D, E, and K) are stored in the body's fatty tissues and can accumulate to toxic levels if consumed in excess. Therefore, it's important to be careful with dosages of fat-soluble vitamins and not to exceed the recommended intake.

In terms of effectiveness, both water-soluble and fat-soluble vitamins and minerals are important for maintaining good health. However, the body's ability to absorb and utilize these nutrients can vary depending on factors such as the individual's diet, age, and health status. Therefore, it's important to get nutrients from a variety of sources, including food and supplements, and to work with a healthcare provider to determine the most appropriate supplement regimen based on individual needs.

The Difference Between Men and Women

Yes, men and women have different requirements for certain vitamins and minerals. For example, women of reproductive age require more iron than men due to menstrual blood loss. Women who are pregnant or breastfeeding may also require higher amounts of certain nutrients such as folate and calcium.

Additionally, men and women have different hormonal profiles, which can affect nutrient requirements. For example, testosterone levels in men may affect their need for certain vitamins and minerals, such as zinc.

Therefore, it's important to consider individual differences and needs when determining optimal vitamin and mineral intake for men and women. Consulting with a healthcare provider or registered dietitian can help identify specific nutrient needs based on age, gender, and other individual factors.

Based on the recommendations I provided, I would like to emphasize that these are general guidelines and individual needs may vary based on factors such as health status, medication use, and lifestyle habits. It's important to consult with a healthcare provider or registered dietitian before starting any supplement regimen, especially if you have any medical conditions or take medications that may interact with certain nutrients.

It's also important to note that supplements should not be a replacement for a healthy and balanced diet. The best way to get essential vitamins and minerals is through a variety of nutrient-dense foods such as fruits, vegetables, whole grains, lean protein, and healthy fats. Supplements should only be considered as a complement to a healthy diet and lifestyle.

Finally, it's important to follow recommended dosages and not exceed the recommended intake for any nutrient, especially fat-soluble vitamins. Excess amounts of certain nutrients can be harmful to health.

Conclusion

Supplementation should not be a replacement for a healthy and balanced diet, but it can be an effective way to ensure adequate nutrient intake, especially for those who may have deficiencies or increased needs. Consulting with a healthcare provider or registered dietitian can help identify individual nutrient needs and determine the most appropriate supplement regimen. It's also important to follow recommended dosages and not exceed the recommended intake for any nutrient, as excess amounts of certain nutrients can be harmful to health. By considering individual needs and following safe supplement practices, individuals can maintain optimal health and wellbeing.

Overview

There is a difference between natural proteins from meat, dairy, and plants, and manufactured protein in a powder, shake, or processed form. From the standpoint of a dietician or expert nutritionist, natural proteins from meat are considered to be a complete source of protein, meaning they contain all the essential amino acids that the body needs to function properly. On the other hand, manufactured protein in a powder, shake, or processed form may not contain all the essential amino acids, and may also contain added sugars, artificial flavors, and other additives that can be harmful to your health.

Natural vs Manufactured Protein

The pros of natural proteins from meat include their high nutritional value, as well as their ability to help build and repair muscle tissue. They are also a good source of iron, zinc, and vitamin B12. However, consuming too much meat can lead to health problems such as heart disease, high cholesterol, and certain types of cancer.

Manufactured protein products such as protein powders and shakes can be a convenient way to supplement your diet with additional protein. They are also often lower in fat and calories than meat-based protein sources. However, they may not be as nutritionally complete as natural proteins from meat, and may contain added sugars and other additives that can be harmful to your health.

The rise of manufactured meat products such as the Impossible Burger has sparked debate among nutritionists and health experts. While these products may be a more sustainable and ethical alternative to traditional meat, they may also contain added preservatives and other additives that can be harmful to your health.

In terms of how the body reacts to naturally occurring proteins and enzymes versus their manufactured counterparts, it is generally believed that natural proteins are more easily absorbed and utilized by the body. This is because they are in their natural form and contain all the necessary cofactors and enzymes needed for proper digestion and absorption. Manufactured proteins, on the other hand, may be more difficult for the body to digest and absorb, and may not be as effective at building and repairing muscle tissue.

How much protein do you need?

The recommended daily protein intake for men and women varies based on several factors, such as age, weight, physical activity level, and overall health status.

Here are the general protein recommendations for men and women to maintain or increase lean muscle mass:

To maintain lean muscle mass:

• Men: 0.36 grams of protein per pound of body weight (0.8 grams per kg of body weight) per day
• Women: 0.36 grams of protein per pound of body weight (0.8 grams per kg of body weight) per day

To increase lean muscle mass:

• Men and Women: 0.5-0.8 grams of protein per pound of body weight (1.2-1.7 grams per kg of body weight) per day

For example, a 150-pound (68 kg) man who wants to maintain lean muscle mass would need around 54 grams of protein per day (150 x 0.36), while a man who wants to increase lean muscle mass would need 75-120 grams of protein per day (150 x 0.5-0.8).

Similarly, a 130-pound (59 kg) woman who wants to maintain lean muscle mass would need around 47 grams of protein per day (130 x 0.36), while a woman who wants to increase lean muscle mass would need 65-104 grams of protein per day (130 x 0.5-0.8).

It's important to note that these are general recommendations, and individual protein needs may vary based on factors such as activity level, age, and health status. Consulting with a registered dietitian or healthcare provider can help determine individual protein needs and ensure a well-balanced diet.

The Best Sources of Protein

There are readily available sources of protein from meat, dairy products, and plants. The more nutrient dense sources of protein, i.e., meat, are going to be more beneficial due to the presence of amino acids, minerals, and other nutrients, but they are not your only options. Following are the top ten sources of protein from meat, dairy products, and plants:

Top 10 Best Sources of Protein from Meat:

1. Chicken breast (3.5 oz/100g): 31g of protein
2. Turkey breast (3.5 oz/100g): 29g of protein
3. Beef steak (3.5 oz/100g): 26g of protein
4. Pork chops (3.5 oz/100g): 25g of protein
5. Lamb chops (3.5 oz/100g): 25g of protein
6. Bison (3.5 oz/100g): 22g of protein
7. Venison (3.5 oz/100g): 22g of protein
8. Tuna (3.5 oz/100g): 22g of protein
9. Salmon (3.5 oz/100g): 20g of protein
10. Shrimp (3.5 oz/100g): 20g of protein

Top 10 Best Sources of Protein from Dairy:

1. Greek yogurt (6 oz/170g): 17g of protein
2. Cottage cheese (4 oz/113g): 14g of protein
3. Swiss cheese (1 oz/28g): 8g of protein
4. Parmesan cheese (1 oz/28g): 10g of protein
5. Cheddar cheese (1 oz/28g): 7g of protein
6. Mozzarella cheese (1 oz/28g): 6g of protein
7. Milk (1 cup/240ml): 8g of protein
8. Kefir (1 cup/240ml): 8g of protein
9. Whey protein powder (1 scoop/30g): 25g of protein
10. Casein protein powder (1 scoop/30g): 24g of protein

Top 10 Best Sources of Protein from Plants:

1. Lentils (1 cup/198g cooked): 18g of protein
2. Black beans (1 cup/172g cooked): 15g of protein
3. Chickpeas (1 cup/240g cooked): 14g of protein
4. Quinoa (1 cup/185g cooked): 8g of protein
5. Tofu (3.5 oz/100g): 8g of protein
6. Edamame (1 cup/155g cooked): 17g of protein
7. Peanuts (1 oz/28g): 7g of protein
8. Almonds (1 oz/28g): 6g of protein
9. Chia seeds (1 oz/28g): 4g of protein
10. Hemp seeds (1 oz/28g): 9g of protein

Note: Protein content may vary based on factors such as brand, preparation method, and serving size.

Conclusion

In conclusion, natural proteins from meat, dairy, and plants are a better source of protein compared to manufactured protein in powder, shake, or processed form. Although natural proteins have high nutritional value and help build and repair muscle tissue, consuming too much meat can lead to health problems. Manufactured protein products may not be as nutritionally complete as natural proteins from meat, and may contain added sugars and other harmful additives. Moreover, natural proteins are more easily absorbed and utilized by the body. Protein intake recommendations for men and women vary based on several factors, and consulting with a registered dietitian or healthcare provider can help determine individual protein needs. The best sources of protein include meat, dairy products, and plants.