Miche, Ph.D.

I go over studies on whether breakfast skipping deserves the bad rap it gets.

The ability to make research requests and get bonus content, video sneak peeks, etc. I talk about is all over on my Patreon page.

Here’s a link to the video page, or you can watch it below:

Subscribe to my Youtube channel to stay updated on future videos 🙂

Links mentioned in the video:

• Patreon to support me making videos + bonus content
• Gofundme for donations
• Key study links:
  • https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000000476#R63
  • https://www.bmj.com/CONTENT/364/BMJ.L42.full
  • https://onlinelibrary.wiley.com/doi/full/10.1002/oby.22791
  • https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.113.001474
  • https://www.ahajournals.org/doi/full/10.1161/STROKEAHA.115.011350
  • https://pubmed.ncbi.nlm.nih.gov/30418612/
  • https://www.tandfonline.com/doi/full/10.1080/07420528.2019.1701817
  • https://www.sciencedirect.com/science/article/abs/pii/S0031938416311659
  • (you can find the other auxiliary study links by searching the titles that are shown in the video)

Today I’m going over which sunscreen ingredients to avoid, and which are shown to be safe. I also talk about SPF considerations, and some strategies for avoiding UV exposure that no one seems to be talking about.

The ability to make research requests and get bonus content, video sneak peeks, etc. I talk about is all over on my Patreon page.

Here’s a link to the video page, or you can watch it below:

Subscribe to my Youtube channel to stay updated on future videos 🙂

Sunscreens I Recommend:

• Anti-aging, mineral-based SPF face moisturizer
• Sheer mineral face sunscreen
• Sheer water-resistant mineral body sunscreen stick

Ingredient breakdown:

The two sunscreen ingredients that have been banned from US sunscreens and that you definitely shouldn’t use:

• Aminobenzoic acid (PABA)
• Trolamine salicylate

The potentially dangerous ingredients are below (not enough data to know for sure yet, but it’s not looking good—see the video). Note that there are NO non-mineral sunscreens that contain ingredients that we know are safe. So ALL non-mineral sunscreens fall into the “unknown” (or “definitely dangerous”) categories.

• Avobenzone
• Cinoxate
• Dioxybenzone
• Homosalate
• Meradimate
• Octinoxate (aka octyl methoxycinnamate or ethylhexyl methoxycinnamate)
• Octisalate
• Octylsalicylate
• Octocrylene
• Oxybenzone
• Padimate O
• Sulizole
• Sulisobenzone

Here is a very useful US government (NIH) page that will (presumably) stay updated as studies come out on the risks of the different ingredients: https://ntp.niehs.nih.gov/whatwestudy/topics/uvfilters

The safe ingredients (when sunscreen is NOT a spray kind):

• Zinc oxide
• Titanium dioxide

Study links mentioned in the video:

• Patreon to support me making videos + bonus content
• Gofundme for donations
• Key study links:
  • https://jamanetwork.com/journals/jama/article-abstract/2759002
  • https://www.fda.gov/media/124655/download
  • https://www.sciencedirect.com/science/article/abs/pii/S0190962212002605
  • https://onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2605.2012.01280.x
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8550398/
  • https://pubmed.ncbi.nlm.nih.gov/30444533/
  • https://europepmc.org/article/med/23652948
  • (you can find the other auxiliary study links by searching the titles that are shown in the video)

I go over studies showing that exercise really affects how fast you digest your meals–but it depends on the type of exercise. Particularly high vs low intensity.

The ability to make research requests and get bonus content, video sneak peeks, etc. I talk about is all over on my Patreon page.

Here’s a link to the video page, or you can watch it below:

Subscribe to my Youtube channel to stay updated on future videos 🙂

Links mentioned in the video:

• Patreon to support me making videos + bonus content
• Gofundme for donations
• Key study links:
  • https://link.springer.com/article/10.1007/s40279-014-0285-4
  • https://link.springer.com/article/10.1007/BF01536914
  • https://www.sciencedirect.com/science/article/pii/S0002962915341410
  • https://europepmc.org/article/med/11474326
  • https://link.springer.com/article/10.1007/s11894-007-0030-3
  • (you can find the other auxiliary study links by searching the titles that are shown in the video)

I go over studies on how drinking coffee affects blood sugar and insulin sensitivity in the short and long term, how it influences type 2 diabetes risk, and how it affects people who already have type 2 diabetes.

The ability to make research requests and get bonus content, video sneak peeks, etc. I talk about is all over on my Patreon page.

Here’s a link to the video page, or you can watch it below:

Subscribe to my Youtube channel to stay updated on future videos 🙂

Links mentioned in the video:

• Patreon to support me making videos + bonus content
• Gofundme for donations
• Key study links:
  • https://www.sciencedirect.com/science/article/pii/S096522991930411X
  • https://link.springer.com/article/10.1186/1475-2891-10-93
  • https://academic.oup.com/ajcn/article/111/2/448/5686860
  • https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/single-serving-of-caffeinated-coffee-impairs-postprandial-glucose-metabolism-in-overweight-men/0F6FA8917A117A8BDC1BB504AD129B93
  • https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/773949
  • https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(02)11436-X/fulltext
  • https://onlinelibrary.wiley.com/doi/full/10.1111/jhn.12033
  • (you can find the other auxiliary study links by searching the titles that are shown in the video)

I go over studies on a very common culprit causing a LOT of stomach problems–and increasing stomach cancer risk even if you have no symptoms–that doesn’t get talked about enough given how prevalent it is.

The ability to make research requests and get bonus content, video sneak peeks, etc. I talk about is all over on my Patreon page.

Here’s a link to the video page, or you can watch it below:

Subscribe to my Youtube channel to stay updated on future videos 🙂

Links mentioned in the video:

• Patreon to support me making videos + bonus content
• Gofundme for donations
• Key study links:
  • https://www.sciencedirect.com/science/article/abs/pii/S002561961730068X
  • https://www.sciencedirect.com/science/article/pii/S0016508517355312
  • https://onlinelibrary.wiley.com/doi/full/10.1111/hel.12798
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4310890/
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7056944/
  • https://www.sciencedirect.com/science/article/abs/pii/S0016508598704226
  • https://gut.bmj.com/content/69/12/2113.abstract
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6502203/
  • https://pubmed.ncbi.nlm.nih.gov/10483995/
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4402307/

Table of prevalence of H. pylori by country. The prevalence rates (% of people who have it in that country) are between the red lines.

Table is from https://www.sciencedirect.com/science/article/pii/S0016508517355312

I go over studies on anti-aging skincare that actually works to help prevent and even reverse signs of aging. And it’s not just about appearance–these help keep your skin healthier and reduce DNA damage!

The ability to make research requests and get bonus content, video sneak peeks, etc. I talk about is all over on my Patreon page.

Here’s a link to the video page, or you can watch it below:

Subscribe to my Youtube channel to stay updated on future videos 🙂

Links mentioned in the video:

• Patreon to support me making videos + bonus content
• Gofundme for donations
• Key study links:
  • https://www.sciencedirect.com/science/article/pii/S0738081X19300690
  • https://www.tandfonline.com/doi/full/10.4161/derm.22804
  • https://www.aafp.org/pubs/afp/issues/2014/0801/p168.html
  • https://www.tandfonline.com/doi/full/10.2147/CIA.S65939
  • https://onlinelibrary.wiley.com/doi/full/10.1111/jocd.13676
  • https://pubmed.ncbi.nlm.nih.gov/24401291/
  • (you can find the other auxiliary study links by searching the titles that are shown in the video)

• Products I mentioned:
  • Products I’m using and liking:
    • Anti-aging Moisturizer: https://amzn.to/3pJwT9Z
    • Anti-aging Sunscreen: https://amzn.to/3O4ewWL (NOTE: this is relatively low SPF, so use a higher SPF if going out during high UV times)
  • Other product I use that I mentioned:
    • Occlusive (not anti-aging per se; I’ve been using this for years and am trying to phase it out, but my skin’s gotten so used to it!): https://amzn.to/3NIRCmz
  • Things I have not tried but are on my list to try:
    • Strong anti-aging Treatment (would have bought already if it were cheaper): https://amzn.to/43j1oBk
    • Anti-aging Toner: https://amzn.to/3XGig42
    • Anti-aging Moisturizer mask (I’m planning to get this in the winter): https://amzn.to/3O48dCB
    • Anti-aging cleanser: https://amzn.to/44j8nvI

I go over studies showing that the timing of your breakfast and lunch can make a big difference for weight and health.

The ability to make research requests and get bonus content, video sneak peeks, etc. I talk about is all over on my Patreon page.

Here’s a link to the video page, or you can watch it below:

Subscribe to my Youtube channel to stay updated on future videos 🙂

Links mentioned in the video:

• Patreon to support me making videos + bonus content
• Gofundme for donations
• Key study links:
  • https://www.sciencedirect.com/science/article/pii/S0960982220316699
  • https://www.mdpi.com/2072-6643/14/2/249 * I only cite MDPI when it is in line with other studies
  • https://link.springer.com/article/10.1007/s00421-013-2702-z
  • https://www.nature.com/articles/ijo2014182
  • https://www.nature.com/articles/ijo2012229
  • https://www.sciencedirect.com/science/article/abs/pii/S1871403X22001181
  • (you can find the other auxiliary study links by searching the titles that are shown in the video)

I go over studies on a cause of anxiety and anxious thoughts that originates from your body’s processes, not your mind–and steps you can take to fix it.

The ability to make research requests and get bonus content, video sneak peeks, etc. I talk about is all over on my Patreon page.

Here’s a link to the video page, or you can watch it below:

Subscribe to my Youtube channel to stay updated on future videos 🙂

Links mentioned in the video:

• Patreon to support me making videos + bonus content
• Key study links:
  • https://www.sciencedirect.com/science/article/pii/S0889159116300034
  • https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0028330
  • https://jamanetwork.com/journals/jamapsychiatry/fullarticle/481767
  • https://bmjopen.bmj.com/content/9/7/e027925.abstract
  • https://www.nature.com/articles/npp2016146
  • https://www.sciencedirect.com/science/article/abs/pii/S0026049516300919
  • https://www.sciencedirect.com/science/article/abs/pii/S0197458017302105
  • https://www.sciencedirect.com/science/article/abs/pii/S0165572809004743
  • (you can find the other auxiliary study links by searching the titles that are shown in the video)

I go over studies on whether high protein diets damage your kidneys and cause kidney disease–both for people with or at risk of CKD, and for people with healthy kidneys.

The ability to make research requests and get bonus content, video sneak peeks, etc. I talk about is all over on my Patreon page.

Here’s a link to the video page, or you can watch it below:

Subscribe to my Youtube channel to stay updated on future videos 🙂

Links mentioned in the video:

• Patreon to support me making videos + bonus content
• Key study links:
  • https://onlinelibrary.wiley.com/doi/full/10.1002/jcsm.12264
  • https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0097656
  • https://journals.lww.com/jasn/Fulltext/2020/08000/The_Effects_of_High_Protein_Diets_on_Kidney_Health.7.aspx
  • https://jamanetwork.com/journals/jama/article-abstract/209357
  • https://pubmed.ncbi.nlm.nih.gov/17976426/
  • https://www.nature.com/articles/ejcn2014112
  • https://www.cambridge.org/core/journals/public-health-nutrition/article/red-and-processed-meat-consumption-and-mortality-doseresponse-metaanalysis-of-prospective-cohort-studies/C8A39FB2079E0A70FB9F89DC1EBC0448
  • https://www.nature.com/articles/s41581-020-0297-2
  • (you can find the other auxiliary study links by searching the titles that are shown in the video)

I go over studies on how breakfast size (and lunch & dinner size) affect your weight, insulin, blood sugar, hunger, hunger hormones, and triglycerides.

The ability to make research requests and get bonus content, etc. I talk about is all over on my Patreon page.

Here’s a link to the video page, or you can watch it below:

Subscribe to my Youtube channel to stay updated on future videos 🙂

Links mentioned in the video:

• Patreon to support me making videos + bonus content
• Key study links:
  • https://academic.oup.com/jcem/article/105/3/e211/5740411
  • https://www.nature.com/articles/ijo2015138
  • https://onlinelibrary.wiley.com/doi/full/10.1111/obr.13537
  • https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20460
  • (you can find the other auxiliary study links by searching the titles that are shown in the video)