Health Facts

Mike Colella, MS
  • 4.5 (2)
  • Education

🎙️ Welcome to Health Facts! Hosted by Mike Colella, exercise scientist and health coach, this podcast breaks down fitness, nutrition, and wellness trends with real science and zero fluff. Whether you're a health pro or just trying to feel better, we’ve got facts that make sense. 🧠💪 Listen in. Get smart. Stay healthy.

  1. 05/30/2025

    RED-S

    In this episode, we dive deep into Relative Energy Deficiency in Sport (RED-S)—a condition that affects athletes of all levels when energy intake doesn’t meet the demands of training and daily life. We explore the science behind RED-S, how it impacts performance, health, and recovery, and why it’s more than just a “female athlete” issue. From hormonal disruptions and bone health to mental fatigue and increased injury risk, RED-S is a critical topic for coaches, athletes, and anyone involved in sports performance and wellness. Join us as we unpack the warning signs, long-term consequences, and most importantly—how to prevent and manage RED-S through proper fueling and education. Whether you’re an athlete, health professional, or fitness enthusiast, this episode will give you the knowledge to spot RED-S and support a balanced, sustainable approach to training and nutrition.

  2. 05/30/2025

    Five hyped-up supplements - are they really worth it?

    Are supplements science-backed solutions or overhyped distractions? In this episode of Health Facts, we break down the five most talked-about supplements of 2025—including creatine, nootropics, NAD+ boosters, greens powders, and collagen. Using the latest research from the last 10 years, we explore: • What actually works and what doesn’t • Safety concerns and regulatory status • Real-world results vs. influencer promises • What to look for before you buy Whether you’re chasing better workouts, cognitive edge, or long-term health, this episode helps you separate the science from the nonsense—so you can make smart, informed choices. Show Notes / References Creatine Monohydrate • Kreider RB, et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. JISSN. https://doi.org/10.1186/s12970-017-0173-z • Candow DG, et al. (2019). Low-dose creatine supplementation improves strength and body composition in aging adults. Nutrients. https://doi.org/10.3390/nu11010094 • Avgerinos KI, et al. (2018). Effects of creatine supplementation on cognitive function in healthy individuals. Exp Gerontol. https://doi.org/10.1016/j.exger.2018.04.018 Nootropic Stacks (L-Theanine, Alpha-GPC, Lion’s Mane) • Camfield DA, et al. (2014). The effects of L-theanine and caffeine on cognitive performance and mood. Nutr Neurosci. https://doi.org/10.1179/1476830513Y.0000000079 • Ziegenfuss TN, et al. (2008). Effects of an Alpha-GPC supplement on physical and psychomotor performance. JISSN. https://doi.org/10.1186/1550-2783-5-4 • Saitsu Y, et al. (2019). Hericium erinaceus (Lion’s Mane) improves cognitive function in adults. J Tradit Complement Med. https://doi.org/10.1016/j.jtcme.2019.02.004 NAD+ Boosters (NMN, NR) • Yoshino M, et al. (2018). NAD+ intermediates: the biology and therapeutic potential. Cell Metab. https://doi.org/10.1016/j.cmet.2018.05.019 • Elhassan YS, et al. (2019). Nicotinamide riboside augments muscle remodeling in older adults. Cell Rep. https://doi.org/10.1016/j.celrep.2019.02.015 • Dollerup OL, et al. (2020). Clinical effects of NR supplementation: A double-blind randomized trial. JCEM. https://doi.org/10.1210/clinem/dgz289 • Liao B, et al. (2021). Lack of significant effect of NR on metabolism in healthy adults. Front Physiol. https://doi.org/10.3389/fphys.2021.667988 Greens Powders • Cohen PA, et al. (2022). Unregulated supplements and misleading health claims: A case study of greens powders. JAMA Netw Open. https://doi.org/10.1001/jamanetworkopen.2022.1098 • Note: No peer-reviewed studies exist for most branded greens blends—only studies on isolated ingredients (e.g., spirulina, chlorella, probiotics). Collagen Peptides • Clark KL, et al. (2008). Collagen hydrolysate improves joint health in athletes with activity-related joint pain. Curr Med Res Opin. https://doi.org/10.1185/030079908X291967 • Zdzieblik D, et al. (2017). Collagen supplementation and skin elasticity. J Med Food. https://doi.org/10.1089/jmf.2016.3884 • Shaw G, et al. (2017). Oral collagen combined with resistance training improves tendon properties. Am J Clin Nutr. https://doi.org/10.3945/ajcn.116.136762

  3. 06/06/2024

    Adopting a Healthier Lifestyle Part 2

    Adopting a healthier lifestyle involves making informed and personalized choices that cater to your unique needs. It starts with understanding and refining your nutrition preferences, ensuring your diet aligns with both your tastes and health goals. Emphasizing a balanced intake of macronutrients—carbohydrates, proteins, and fats—along with essential micro minerals such as iron, calcium, and zinc, is crucial for overall well-being. To personalize your approach, consider specifics for your needs. This might include adjusting your diet based on age, activity level, or any health conditions you might have. For instance, athletes may require more protein for muscle repair, while individuals with certain medical conditions might need to monitor their sodium intake. Staying well-versed in the latest nutritional literature is also important. Nutritional science is an ever-evolving field, with new research continually offering insights into the best practices for maintaining health. By keeping up with these developments, you can make evidence-based decisions about your diet and lifestyle. Incorporating regular physical activity, ensuring adequate hydration, and managing stress are additional components of a healthy lifestyle. Together with a nutrient-rich diet tailored to your personal needs, these practices form the foundation of a sustainable and healthy way of living. If you’ve enjoyed our podcast and want to support us in bringing you more high-quality, evidence-based health information, consider becoming a patron! Your support via Patreon helps us cover production costs and dedicate more time to creating content you love. Join our community today at Patreon. Alternatively, you can support us directly through Spotify! Just visit our Spotify page and explore the options to contribute. Your support means the world to us and helps keep the podcast going strong. Thank you for being a valued listener!

  4. 06/06/2024

    HOW to adopt a healthier lifestyle part 1

    Welcome to Health Facts with your host, Mike Colella, Certified Health Coach. Today, we're diving into the transformative benefits of adopting a healthier lifestyle in our first segment. Whether you're just starting your wellness journey or looking to optimize your health, understanding the impact of lifestyle changes can be incredibly motivating. One of the primary benefits of a healthier lifestyle is the improvement of metabolic function. This encompasses a range of processes that convert food into energy, support cell growth, and maintain vital bodily functions. By eating a balanced diet and engaging in regular physical activity, you can boost your metabolism, making it easier to manage weight and reduce the risk of metabolic disorders. Better sleep is another significant advantage of living healthily. Regular exercise and a nutritious diet can enhance sleep quality, helping you to fall asleep faster and enjoy deeper, more restorative rest. Improved sleep not only increases daytime energy levels but also supports cognitive function and emotional well-being. For those concerned about bone health, a healthier lifestyle can lead to improved bone mineral density. Weight-bearing exercises such as walking, running, and resistance training are particularly effective in strengthening bones and preventing osteoporosis, ensuring your skeletal system remains robust as you age. Increased VO2 max is a key indicator of cardiovascular fitness and overall health. This measurement reflects your body's ability to consume and utilize oxygen during intense exercise. By incorporating aerobic activities like cycling, swimming, or high-intensity interval training (HIIT) into your routine, you can enhance your VO2 max, leading to greater endurance and stamina. Better insulin sensitivity is another critical benefit, especially for those at risk of type 2 diabetes. A healthy diet rich in whole foods, combined with regular physical activity, can help your body use insulin more effectively, maintaining stable blood sugar levels and reducing the risk of diabetes and its associated complications. By adopting these healthy habits, you not only improve your physical health but also boost your mental and emotional well-being, creating a balanced, fulfilling life. Remember, the journey to a healthier lifestyle is a marathon, not a sprint, and every small change you make can have a significant impact over time. Your support helps us bring you more valuable health insights and tips. Visit Support this Podcast to contribute. Until next time, stay healthy and keep thriving!

  5. 05/27/2024

    Bloating: Tips and Tricks to Minimize

    In this episode, we'll explore the multifaceted nature of bloating: its causes, complications, and management strategies. Bloating can arise from digestive disorders, food intolerances, lifestyle factors, and stress, often leading to pain, digestive disruptions, and psychological stress. We'll discuss immediate relief methods, including over-the-counter remedies, herbal teas, and physical activities like walking and yoga. Long-term solutions involve dietary adjustments, such as identifying trigger foods, increasing fiber gradually, and incorporating probiotics. We'll also emphasize the importance of healthy eating habits, hydration, regular exercise, and stress management. For persistent or severe bloating, consulting a healthcare provider is crucial to rule out underlying conditions and receive personalized treatment. Have questions or topics you'd like us to cover? Email us at healthfacts207@gmail.com.

  6. 05/23/2024

    Cholesterol: The Basics

    Western Protocols Dietary Changes: Reduce Saturated Fats: Limit intake of red meat and full-fat dairy products.  Eliminate Trans Fats: Avoid trans fats found in margarine, store-bought cookies, crackers, and cakes. Increase Omega-3 Fatty Acids: Consume fatty fish (like salmon, mackerel, and herring), flaxseeds, and walnuts. Eat Soluble Fiber: Foods such as oats, beans, lentils, fruits, and vegetables help reduce cholesterol absorption. Add Whey Protein: Found in dairy, whey protein supplements can lower LDL cholesterol. NOW EXPAND ON EACH Exercise: Aerobic Exercise: Engage in at least 150 minutes of moderate-intensity exercise (like brisk walking) or 75 minutes of vigorous exercise (like running) per week. Resistance Training: Include muscle-strengthening activities on two or more days a week. Medications: Statins: Drugs such as atorvastatin (Lipitor), simvastatin (Zocor), and rosuvastatin (Crestor) are commonly prescribed. Cholesterol Absorption Inhibitors: Ezetimibe (Zetia) can reduce the amount of cholesterol absorbed from your diet. PCSK9 Inhibitors: These injectable medications can significantly lower LDL cholesterol. Regular Monitoring: Blood Tests: Regular lipid panel tests to monitor cholesterol levels and adjust treatments as necessary. NOW EXPAND ON EACH Eastern Protocols Dietary Supplements and Herbs: Red Yeast Rice: Contains compounds similar to statins and can help lower cholesterol. However, it should be used under medical supervision due to potential side effects. Garlic: Has been shown to slightly lower cholesterol levels. Green Tea: Rich in catechins and antioxidants, it can help reduce LDL cholesterol. Traditional Chinese Medicine (TCM): Acupuncture: Some studies suggest acupuncture may help manage lipid levels by improving circulation and metabolic function. Herbal Formulations: TCM practitioners may prescribe combinations of herbs tailored to individual needs. Examples include Dan Shen (Salvia miltiorrhiza) and Gynostemma pentaphyllum (Jiaogulan). Ayurveda: Guggul: An herbal remedy used in Ayurveda, guggul (Commiphora mukul) can help lower cholesterol levels. Triphala: A blend of three fruits (amalaki, bibhitaki, and haritaki) that aids digestion and may help in managing cholesterol. Lifestyle Practices: Yoga and Meditation: Stress management techniques like yoga and meditation can improve overall heart health and potentially impact cholesterol levels. Dietary Practices: Emphasizing whole foods, spices like turmeric (which contains curcumin), and avoiding processed foods align with both Ayurveda and general health recommendations. NOW EXPAND ON EACH Integrating Both Protocols Holistic Approach: Combine dietary modifications, regular exercise, and stress management techniques from both traditions. Consultation with Healthcare Providers: Work with both Western medical practitioners and qualified practitioners of TCM or Ayurveda to ensure a coordinated and safe treatment plan. Evidence-Based Use of Supplements: Only use herbal supplements that have been studied for efficacy and safety, and always inform your healthcare providers about any supplements you are taking. Evidence-Based Research Clinical Trials and Studies: Red Yeast Rice: Several studies have confirmed its efficacy in lowering LDL cholesterol, similar to low-dose statins. Garlic and Green Tea: Meta-analyses have shown moderate effects on lowering cholesterol . Acupuncture: Some clinical studies suggest benefits, though more rigorous research is needed . Safety and Interaction Studies: Herbal Supplements and Statins: Research potential interactions and contraindications to avoid adverse effects. By blending these protocols, you can achieve a balanced approach to managing cholesterol that draws on the strengths of both Western and Eastern medicine. Always prioritize safety, and seek guidance from healthcare professionals to tailor a plan that suits your individual health needs.

    Cholesterol: The Basics

  7. 06/04/2023

    Why Turmeric and Black Pepper?

    Black pepper contains a compound called piperine, which has been studied for its potential synergistic effects with curcumin. Piperine has been found to enhance the bioavailability of curcumin, meaning it helps increase its absorption and utilization by the body. This enhanced bioavailability may potentiate the effects of curcumin on cancer cells. It's important to note that while preclinical studies and some clinical trials have shown promising results, the efficacy of curcumin and black pepper in treating cancer is still under investigation. More research is needed to determine the optimal dosage, formulation, and potential side effects. Therefore, it is essential to consult with a healthcare professional before using these compounds as a sole treatment for cancer. Listen to learn more!

  8. 06/04/2023

    Principles for Immune Health: A Step-by-Step Approach

    Optimal nutritional recommendations to improve immune health and support detoxification involve a balanced diet rich in nutrient-dense foods, including a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. While there isn't a single magic food or combination that can eliminate toxins from the body, certain dietary practices can support overall health and immune function. Balanced and Nutrient-Rich Diet: Include a wide range of fruits and vegetables to provide essential vitamins, minerals, and antioxidants. These nutrients support immune function and help combat oxidative stress. Aim for a variety of colors to ensure a diverse nutrient intake. Listen to learn more!

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About

🎙️ Welcome to Health Facts! Hosted by Mike Colella, exercise scientist and health coach, this podcast breaks down fitness, nutrition, and wellness trends with real science and zero fluff. Whether you're a health pro or just trying to feel better, we’ve got facts that make sense. 🧠💪 Listen in. Get smart. Stay healthy.

Information

  • Creator
    Mike Colella, MS
  • Years Active
    2021 - 2025
  • Episodes
    24
  • Rating
    Clean
  • Copyright
    © 0
  • Show Website
    Health Facts