Primedy Andrew Pafford

Achy and sore joints can make your life horribly inconvenient, if not unbearable. Many are under the assumption that it is an inevitability with old age, yet there are plenty of younger individuals who develop it as well. Is there a reason why arthritis strikes the way that it does? What, if any, are effective at home options for grappling with arthritis? We discuss this and more in today's episode.
 
 
Shows Notes:
0:08 - National Statistics - https://www.cdc.gov/arthritis/data_statistics/national-statistics.html
6:30 - Effect of Dietary Sugar Intake on Biomarkers of Subclinical Inflammation: A Systematic Review and Meta-Analysis of Intervention Studies - https://www.mdpi.com/2072-6643/10/5/606
6:30 - Alcohol, inflammation, and gut-liver-brain interactions in tissue damage and disease development - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2842521/
11:50 - Joint distraction in treatment of osteoarthritis (II): effects on cartilage in a canine model - https://www.sciencedirect.com/science/article/pii/S1063458499902637
11:51 - Clinical relevance of the hip joint: Part II–Importance of joint distraction - https://www.tandfonline.com/doi/abs/10.1179/1753614615Z.000000000115
13:06 - External Rotation Strengthening With Manual Distraction for Individuals With Glenohumeral Osteoarthritis - https://journals.lww.com/nsca-scj/fulltext/2015/08000/External_Rotation_Strengthening_With_Manual.12.aspx
15:48 - Genetic and environmental risk factors for rheumatoid arthritis - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5726551/
16:45 - Etiology and Risk Factors for Rheumatoid Arthritis: A State-of-the-Art Review - https://www.frontiersin.org/articles/10.3389/fmed.2021.689698/full
17:35 - The Effect of Omega-3 Fatty Acids on Rheumatoid Arthritis - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7362115/
 

Our bones provide so many critical functions for our wellbeing, and yet it feels as if we tacitly accept they will shrink as we age. What does science say about our bone health as we age? Is conventional wisdom correct about how to "build strong bones"? Is there a science-proven secret to keeping our bones strong, or are we doomed to one day walking as if we are made of brittle glass? We found the science to answer the burning questions.
 
Show Notes:
 
0:12 - Osteopenia - https://www.ncbi.nlm.nih.gov/books/NBK499878/#:~:text=In%20the%20United%20States%2C%2054,%2C%20and%2070%25%20are%20osteoporotic.
0:42 - Osteoporosis in Men - https://www.aafp.org/pubs/afp/issues/2003/0401/p1521.html#:~:text=About%204%20to%206%20percent,meeting%20diagnostic%20criteria%20for%20osteoporosis).&text=The%20prevalence%20of%20osteoporosis%20is,percent%20in%20Hispanic%2DAmerican%20men.
2:02 - Chemical and Biochemical Basis of Cell-Bone Matrix Interaction in Health and Disease - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2790195/#:~:text=Bone%2C%20a%20calcified%20tissue%20composed,organs%2C%20and%20regulating%20mineral%20homeostasis.
3:33 - Phosphate metabolism and vitamin D - https://ncbi.nlm.nih.gov/pmc/articles/PMC3944128/
5:30 - The Important Role of Osteoblasts and Citrate Production in Bone Formation: “Osteoblast Citration” as a New Concept for an Old Relationship - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3815682/
6:30 - Role of Citrate in Pathophysiology and Medical Management of Bone Diseases - https://www.mdpi.com/2072-6643/11/11/2576
7:20 - Impact of muscle atrophy on bone metabolism and bone strength: Implications for muscle-bone crosstalk with aging and disuse - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7861141/
9:15 - Osteosarcopenia: where bone, muscle, and fat collide - https://www.ageingmuscle.be/sites/ageingmuscle.be/files/Osteosarcopenia%20-%20where%20bone,%20muscle,%20and%20fat%20collide.pdf
10:06 - Muscle Strength, Bone Mass, and Age-Related Bone Loss - https://asbmr.onlinelibrary.wiley.com/doi/full/10.1359/jbmr.1997.12.10.1547
14:47 - Effects of exercise on bone density and falls risk factors in post-menopausal women with osteopenia: A randomised controlled trial - https://www.sciencedirect.com/science/article/abs/pii/S1440244011001575
18:39 - Vitamin D Synthesis Following a Single Bout of Sun Exposure in Older and Younger Men and Women - https://www.mdpi.com/2072-6643/12/8/2237/pdf
 

It's almost easy to become desensitized to the number of people complaining about low back pain. While the causes are many, the vast majority of cases are caused by things well within our power to prevent. What is it about our backs that make them susceptible to injury? Is doing something as simple as exercise really the solution? We cover mechanisms of injury and the means to intervene in this episode.
 
Show Notes:
0:00 - Back, Lower Limb, and Upper Limb Pain Among U.S. Adults, 2019 - https://www.cdc.gov/nchs/products/databriefs/db415.htm
0:43 - Overview of Motor Vehicle Crashes in 2019 - https://crashstats.nhtsa.dot.gov/Api/Public/Publication/813060#:~:text=The%20estimated%20number%20of%20police,%2C%20a%200.3%2Dpercent%20increase.&text=There%20were%20fewer%20fatalities%20in%202019%20than%202018%20in%20the%20following%20categories.&text=Fatalities%20increased%20in%202019%20compared%20to%202018%20in%20the%20following%20categories.
16:15 - Worsening Trends in the Management and Treatment of Back Pain - https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1722522
 

Habits are not just mental routines we perform, but physical ones as well. While making new routines is easy in theory, many of us know it is not simple in execution. What are the tricks to incorporating new, healthy habits into our lifestyle? And how can we leverage certain tools to increase our chances of success? We discuss these and more in today's episode on changing habits.

It's hard to avoid seeing blog articles about apple cider vinegar. It invariably has become the poster child for holistic medicine and has been touted as a remedy for a great many things. But what does science say about it's benefits, if any? And could ACV actually do harm? We scoured the data and bring you the answers. Listen and find out!
 
Show Notes:
1:04 - What is Apple Cider Vinegar? - https://www.bragg.com/blogs/science/what-is-apple-cider-vinegar#:~:text=Apple%20cider%20vinegar%20is%20made,for%20making%20wine%20or%20beer.
3:30 - Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial - https://plixlifefc-media.farziengineer.co/hosted/ACVstudy1(1).pdf
7:30 - Short-chain fatty acids as potential regulators of skeletal muscle metabolism and function - https://www.nature.com/articles/s42255-020-0188-7
8:00 - Short-Chain Fatty Acids and Their Association with Signalling Pathways in Inflammation, Glucose and Lipid Metabolism - https://www.mdpi.com/1422-0067/21/17/6356
11:23 - Gut Hormones and Appetite Control: A Focus on PYY and GLP-1 as Therapeutic Targets in Obesity - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3286726/
13:04 - Regulation of inflammatory responses by gut microbiota and chemoattractant receptor GPR43 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256734/
14:31 - Dietary fiber and prebiotics and the gastrointestinal microbiota - https://www.tandfonline.com/doi/full/10.1080/19490976.2017.1290756
16:06 - Hypokalemia, Hyperreninemia and Osteoporosis in a Patient Ingesting Large Amounts of Cider Vinegar - https://karger.com/nef/article-abstract/80/2/242/209061/Hypokalemia-Hyperreninemia-and-Osteoporosis-in-a?redirectedFrom=fulltext
16:15 - Corrosive Esophageal Injury due to a Commercial Vinegar Beverage in an Adolescent - https://synapse.koreamed.org/articles/1151076
16:17 - Corrosive injury due to edible vinegar - https://pesquisa.bvsalud.org/portal/resource/pt/wpr-226904
17:21 - Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus and Candida albicans; downregulating cytokine and microbial protein expression - https://link.springer.com/content/pdf/10.1038/s41598-017-18618-x.pdf
20:59 - Vaginal Candidiasis Infection Treated Using Apple Cider Vinegar: A Case Report - https://todayspractitioner.com/wp-content/uploads/2019/11/Ozen.pdf
 

We are surrounded by a litany of shoe choices in our culture. From fashionable to functional, minimal to maximal, it's hard to keep track of the options. Many shoes tout bringing comfort and helping "support" our feet, but there is strong literature that shows quite the opposite is true.  Could we have been better off being barefoot this whole time? Is the solution really that simple? We look to science for answers!
 
Show Notes:
10:12 - Foot Structure and Function in Habitually Barefoot and Shod Adolescents in Kenya - https://journals.lww.com/acsm-csmr/fulltext/2017/11000/foot_structure_and_function_in_habitually_barefoot.18.aspx
13:31 - Minimal shoes improve stability and mobility in persons with a history of falls - https://link.springer.com/content/pdf/10.1038/s41598-020-78862-6.pdf
14:18 - The effects of habitual footwear use: foot shape and function in native barefoot walkers - https://www.researchgate.net/profile/Todd-Pataky/publication/266333875_The_effects_of_habitual_footwear_use_Foot_shape_and_function_in_native_barefoot_walkers/links/54c334180cf219bbe4eaa680/The-effects-of-habitual-footwear-use-Foot-shape-and-function-in-native-barefoot-walkers.pdf
16:54 - Transitioning to Minimal Footwear: a Systematic Review of Methods and Future Clinical Recommendations - https://link.springer.com/article/10.1186/s40798-017-0096-x