Lorenzo Bernardino, MD

30/11/2025

Have you had your dose of broccoli yet?

Sometimes the simplest foods can have the most powerful impact on our health. Research now shows that eating broccoli three to five times a week may help lower the risk of breast, prostate, and colon cancers. This humble vegetable is packed with compounds that support the body’s natural defenses against abnormal cell growth.

Broccoli contains antioxidants and bioactive compounds that help reduce inflammation, strengthen the immune system, and support the detoxification of harmful substances in the body. Regular consumption may protect cells from damage and slow the progression of early cancerous changes. Including it in meals consistently is proving to be more than just good nutrition—it is a step toward cancer prevention.

In addition to its cancer-fighting properties broccoli supports heart health, bone strength, and digestive wellness. Its versatility makes it easy to include in salads, stir-fries, soups, or even as a simple steamed side dish. Small dietary changes like adding broccoli regularly can have a long-term impact on overall health and reduce the risk of serious diseases over time.

While no single food is a magic cure, the protective benefits of broccoli are backed by scientific studies that highlight the value of a balanced plant-rich diet. By making broccoli a regular part of your weekly meals you are not only enhancing flavor but also giving your body a natural defense boost against some of the most common cancers.

Step by step simple choices create big health outcomes and adding broccoli to your routine is one of the easiest ways to invest in your future wellness.

27/11/2025

Ikaw ba mahilig umidlip?

Skipping your afternoon nap might be doing more harm than you think.
New research suggests that people who take short, regular naps have noticeably larger brain volume — a sign of healthier aging that could make the brain appear up to 6.5 years younger.

In a major study led by University College London and the University of the Republic in Uruguay, scientists analyzed genetic and brain-imaging data from more than 35,000 people in the UK Biobank. Using a method called Mendelian randomisation — which helps separate genetic influence from lifestyle habits — they found that individuals genetically predisposed to napping tended to maintain more brain volume over time.

While the study doesn’t prove that naps cause brain preservation, it does highlight a strong link between habitual napping and slower brain aging. Interestingly, the researchers didn’t see immediate boosts in memory or reaction speed, but earlier studies have shown that short naps can improve alertness and mental performance in the moment. Although nap duration wasn’t included in the dataset, decades of sleep research point to under 30 minutes as the sweet spot for brain benefits without disrupting nighttime rest.

Overall, this study — the first of its scale — suggests that the daily nap you may be tempted to skip could actually be an investment in long-term brain health.

Source:
UCL News (2023) – Regular napping linked to larger brain volume

12/11/2025

What he said

12/11/2025

🧠🔬 A new study from the University of Oklahoma reveals that the hormone FGF21 (fibroblast growth factor 21) can reverse fatty liver disease by sending signals to the brain. This brain-liver communication helps regulate metabolism, reduce fat buildup, and even reverse fibrosis in the liver. Fatty liver disease, or MASLD, affects roughly 40% of the global population and can progress to MASH, a more severe form that causes scarring and liver damage.

The research showed that FGF21’s effects are stronger through brain signaling than through direct action on the liver. By adjusting nerve activity, the brain helps the liver process fats and cholesterol more effectively, restoring liver function. These findings clarify how FGF21-based drugs currently in clinical trials may work and highlight the central role the brain plays in metabolic regulation.

FGF21 works similarly to GLP-1, a hormone targeted by certain weight loss medications, demonstrating how signals from hormones produced outside the brain can have major systemic effects. This discovery could lead to more effective therapies for millions suffering from fatty liver disease, offering hope for reversing liver damage and improving long-term health.

Source/Credit: University of Oklahoma, Cell Metabolism, 2025

How does this brain-liver connection change your view on metabolic health? What do you think is the most exciting potential application for this research?

Disclaimer: This content is for informational and educational purposes only.

11/11/2025

Research has revealed that daily alcohol consumption by men can reduce their testosterone levels by as much as 50% and increase estrogen levels which can result in symptoms like reduced libido, erectile dysfunction, muscle loss, increased belly fat, infertility, mood changes like irritability and depression and even the growth of breast tissue.

Alcohol damages the Leydig cells in the te**es, which are the primary producers of testosterone. It also disrupts the chain of hormones-including GnRH, LH, and FSH, that signals the te**es to produce less testosterone. Heavy drinking also increases the stress hormone cortisol, which directly interferes with and lowers testosterone levels. The study revealed that one single bout of heavy drinking can suppress testosterone production for a full 24 hours.

Alcohol also promotes the conversion of testosterone into estrogen, a process called aromatic action. Also, a healthy liver metabolizes and removes excess estrogen from the body. Chronic alcohol use can damage the liver, causing it to become less efficient at this task and leading to higher estrogen levels. Furthermore, some alcoholic beverages, particularly beer, contain phytoestrogens (plant-based estrogens) that can also contribute to higher estrogen levels.

PMID: 36444123

11/11/2025

Funny but there’s science behind this too

11/11/2025

For your next exercise activities

Six short sprints can boost your growth hormone by 771 percent.

Science shows that doing six 30-second all-out sprints, with rest in between, triggers a massive surge in human growth hormone (HGH)—up to 771 percent higher than normal. That’s not a typo. Seven hundred seventy-one percent.

HGH is your body’s natural repair and recovery booster. It helps build muscle, burn fat, and slow down aging. And here’s the wild part—you don’t need hours in the gym to activate it. Just short, intense bursts of effort do the job.

This kind of training, known as high-intensity interval training (HIIT), shocks your body into releasing hormones that stay elevated for hours. It’s your brain and muscles working together under pressure, sending a signal that says, “grow, recover, adapt.”

The takeaway? Fitness isn’t always about how long you train, but how smart you train. Six rounds of 30 seconds can literally transform your hormone response and energy levels.

Next time you need a boost, trade the treadmill for a few powerful sprints. Your body will thank you.

06/11/2025

Studies show…

A groundbreaking Harvard study involving 92,000 adults has revealed a simple daily habit that could dramatically protect your brain. Researchers found that consuming just half a tablespoon of olive oil every day reduces the risk of dying from dementia by an astonishing 28%.

Olive oil is packed with powerful antioxidants and healthy fats that support brain function and help fight inflammation, two major factors linked to cognitive decline. Incorporating it into your diet could be one of the easiest and most effective ways to protect your memory and long-term brain health.

Experts recommend adding olive oil to salads, drizzling it over vegetables, or using it in cooking to enjoy its full benefits. Even small amounts consistently can have a big impact over time, making this a simple yet powerful tool in dementia prevention.

With dementia affecting millions worldwide, findings like this provide hope and a practical step everyone can take today. Prioritising brain-healthy foods, staying active, and maintaining a balanced diet can help you preserve mental sharpness well into older age.

01/11/2025

A recent study revealed that you can reduce your risk of dying early from all causes (health related of course) by as much as 60% just by walking 9,000 steps or more per day.

Walking, especially at higher step counts, can significantly improve cardiovascular health. It helps lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease and stroke, all of which are major contributors to mortality.

Walking also helps regulate blood sugar levels, improve insulin sensitivity and manage weight. These factors are crucial for preventing or managing conditions like type 2 diabetes which is a significant risk factor for early death.

Beyond cardiovascular and metabolic improvements, walking can also contribute to better bone density, reduced inflammation and improved mood, all of which indirectly impact overall health and longevity.

Studies have shown a dose-response relationship between step counts and mortality, meaning the more steps taken, the lower the risk of death (so you could theoretically push beyond 60% risk reduction by increasing step count beyond 9,000 steps).

Even for individuals with high levels of sedentary time (desk jobs, etc.), increasing daily steps can still lead to significant health benefits.

Also, while step intensity (pace) may offer some additional benefits, the overall volume of steps (how many steps taken) appears to be the primary driver of mortality reduction.

NO PMID YET. SOURCE: https://www.medicalnewstoday.com/articles/do-you-really-need-to-walk-10000-steps-to-see-health-benefits

31/10/2025

https://www.health.harvard.edu/blog/erectile-dysfunction-often-a-warning-sign-of-heart-disease-201111032504

Link to the journal that backs up this article

Surprising indicator of male health may be hiding in plain sight. Studies suggest that men who experience morning erections—commonly called “morning wood”—are less likely to die from disease or heart-related conditions. This daily physiological occurrence may serve as a natural marker of vascular and overall health.

Morning erections are caused by increased blood flow to the p***s during sleep, a process dependent on healthy circulation and proper cardiovascular function. When arteries and blood vessels function optimally, this natural mechanism occurs consistently. Conversely, irregular or absent morning erections may indicate underlying issues, including cardiovascular problems, hormonal imbalances, or other systemic conditions.

Researchers observed that men with regular morning erections had a lower risk of heart disease, stroke, and other health complications. This connection is thought to arise because erectile function is closely tied to vascular health. Strong, flexible arteries that support erections also ensure that the heart and other organs receive sufficient blood flow, reducing the likelihood of life-threatening events.

The findings highlight the importance of paying attention to subtle signs from the body. Daily physiological patterns can reveal vital information about long-term health, serving as early warning signals for preventive action. Men noticing changes in these natural responses are encouraged to consult healthcare professionals to assess cardiovascular and hormonal health.

Reflecting on this, science reminds us that the body communicates constantly through small, often overlooked signals. Morning wood is more than a natural occurrence—it’s a window into vascular health, resilience, and longevity. Maintaining healthy circulation, balanced hormones, and regular medical checkups can reinforce this marker, supporting overall well-being.

Understanding the link between everyday physiology and long-term health empowers men to take proactive steps, ensuring their heart, vessels, and life remain strong.

24/10/2025