Hello Everyone! Welcome back to another Friday blog. Today I want to look closely at the light spectrum - how it impacts our health - and how adding HP-EVOO (high polyphenol extra virgin olive oil) to your diet works synergistically to promote health and counter cellular aging. Let's delve in.

We all know sunlight is important - our ancestors spent their days outside hunting and gathering. They were up early with the sun and sat around a fire at night before drifting off to sleep. They were exposed to the full spectrum of light colors at the right time - and were in tune with their circadian rhythm. We live in a different world where we spend the majority of our day indoors under bright blue high-intensity LED lighting.

When it comes to our biology and health, optimizing our mitochondria is key. Exposure to sunlight gives us a full range from 300-2500 nm, whereas blue light from LEDs spike super high-intensity at a very narrow range of 400-450 nm. Mitochondria make our cellular energy in the form of ATP. They have light-absorbing molecules called chromophores. High-energy blue light is absorbed by the chromophore, triggering a reaction that increases oxidative stress, producing ROS (reactive oxygen species) and overwhelming cellular antioxidant defenses. ROS damages mitochondrial DNA, significantly impacting our biology and speeding aging. Mitochondria can tolerate a small portion of blue light at the upper end of the range at 480-500 nm. However, they love red and near infrared (NIR) in the 600-1000nm range, which induces mitochondrial biogenesis - the production of new mitochondria. 

Most of us have switched from incandescent bulbs high in red and NIR to LEDs to save money. But has it actually saved money? One could argue NO. This also has happened in all the buildings we work and shop in - exposing us to a very narrow range of light all day long. Then we go home and turn on more LED lights. What is this doing to our health?  Mitochondria are found in high numbers in high-energy tissues - such as the brain, eyes and skin. A single neuron has as many as 2 million mitochondria. Hmm...what could go wrong? Could this narrow range of blue light cause or be contributing to Alzheimer's, Parkinson's and other neurodegenerative conditions by destroying the mitochondria? 

Is there anything we can do about it? Many of us are supplementing with red light and NIR. This can be helpful, but how do you know what dose you need to stay in balance? What about the other colors in the spectrum? NASA has observed significantly faster aging in astronauts that spend an extended period of time on the space station (year vs weeks). The LED lights they are exposed to for an extended period of time negatively impact their mitochondria. NASA has done research on red and NIR light - to aid in wound healing, counter muscle and bone loss, fight cancer, and regulate circadian rhythm in astronauts, as well as growing plants in space. Optimal wavelengths include 680, 730, 880 nm. This application is called photobiomodulation therapy (PBMT). This has opened the door for medical and commercial applications to improve vision in macular degeneration, treat muscle pain and enhance recovery. Photodynamic Therapy (PDT) is an emerging cancer treatment that uses high-intensity monochromatic light that activates a drug aimed at targeted cancer cells in the tumor only.

Okay, so we know different spectrums of light are doing different things. Blue light is not inherently bad - it is very important! We need to make sure we are getting all the different spectrums of light at the right time and in the right balance. 

Purple/Violet light: (380-450 nm) - Ultraviolet: (100-400 nm) kills acne-causing bacteria, promotes cell regeneration, wound healing, enhances immune function, reduces pain, improved circulation, improves skin tone and texture. Damages mitochondria.

Blue light: (400 - 495 nm) - regulates circadian rhythm (early morning exposure), reduces inflammation, improves skin, breaks down bilirubin in jaundiced newborns, promotes production of vitamin D, counters seasonal affective disorder (SAD) and depression. 

Green light: (490-570 nm) decreases inflammation, improved skin tone, dark spots, acne and wrinkles, decreases pain associated with chronic pain conditions such as fibromyalgia and migraines, speeds wound healing, improves mood, lowers stress, improves sleep and enhances memory and cognitive performance.

Yellow light: (570-590 nm) also referred to as amber light - excellent for skin conditions such as psoriasis, rosacea and acne, promotes healing, lymphatic drainage, elevates mood and enhances sleep. 

Orange light: (590-620 nm) calming and soothing, reduces stress and anxiety, promotes relaxation and sleepiness - treats depression, particularly seasonal affective disorder (SAD) and insomnia, activates the release of endorphins and reduces skin redness and irritation.

Red Light: (620-750 nm) - NIR (near infrared): (780-2500 nm)

• Improves elasticity and collagen production, rejuvenating the skin
• reduces oxidative stress and inflammation by lowering production of ROS (reactive oxygen species), RNS (reactive nitrogen species) and increasing endogenous antioxidants such as SOD (superoxide dismutase) and GSH (glutathione) - reducing pain in muscle, joints, and tendons 
• enhances wound healing and reduces scarring
• improves hair growth
• helps restore vision by countering the damage from high-intensity blue light. Retinal ganglion cells have an extraordinarily large number of mitochondria. "RGC mitochondrial dysfunction leads to the loss of vision from glaucoma. 
• Improves blood flow: @ 670 nm and higher, improves endothelial function by increasing NO (nitric oxide) bioavailability, reversing vascular dysfunction - even in diabetics.
• stimulates mitochondrial biogenesis, thereby increasing mitochondrial numbers and force
• NIR improves mitochondrial quality control mechanisms
• modulates mitochondrial function and protects cells from damage due to ischemia/reperfusion injury
• increases ATP production - in the 600-900 nm range activates the enzyme cytochrome C oxidase (CCO), leading to increased ATP production. 

HP-EVOO - high polyphenol extra virgin olive oil - oleocanthal, oleuropein, tyrosol, and hydroxytyrosol are only a few of the major polyphenols in HP-EVOO. Let's look at the some of the related benefits:

• enhances mitochondrial biogenesis - and oxidative phosphoryllation, increasing ATP production, activating uncoupling protein, activating a nuclear respiratory factor and transcription factor, upregulating gene expression and cytochrome c oxidase activity = inducing mitochondrial biogenesis. Hydroxytyrosol is a potent inducer of mitochondrial biogenesis and regulator of mitochondrial homeostasis.
• oleuropein suppresses superoxide generation per mitochondrion and upregulates MnSOD (manganese superoxide dismutase) expression (powerful antioxidant)
  
• Oleic acid - a long-chain fatty acid - improves cell membrane pliability/fluidity -high in Oleic Acid - mono-unsaturated fat that heals membranes, including BBB (blood brain barrier), endothelium (lining of blood vessels), "Oleic acid is known to interact with saturated lipid molecules and increase the fluidity of gel phase lipid membranes."
• Oleocanthal induces cytotoxic effects on liver cancer cells, while protecting normal liver cells. 
• Tyrosol and oleocanthal exert anti-inflammatory, hepatoprotective, antioxidant, lipid-metabolism-modulating effects, mitigating chronic liver diseases (NAFLD, fibrosis, hepatocellular carcinoma).
• >30 polyphenols in EVOO have powerful antioxidant properties- scavenge ROS/RNS
• Crosses the BBB (blood brain barrier) to supply ketones to the brain
• Supplies ketones that fuel healthy cells and starve cancer cells
• Enhances uptake of fat-soluble nutrients and vitamins
• "Oleuropein activates mtCa²⁺ uptake and energy metabolism to enhance endurance and reduce fatigue" in skeletal muscle - this calcium uptake declines with aging. HP-EVOO counters this decline, restoring skeletal muscle function.
• Feeds microbiome and enhances crosstalk between mitochondria and microbiome - SCFA (short-chain fatty acids) are chemical messengers, some being gasotransmitters such as NO (nitric oxide) which lowers blood pressure, enhances glucose uptake, required for proper folding of insulin, and many more tasks.
• Hydroxytyrosol inhibits the oxidation of dopamine and protective against Parkinson's 
• Hydroxytyrosol activates SIRT1, which exerts multiple actions that promote longevity, protect telomeres, are anti-aging and extend lifespan.
• Oleuropein reduces mitochondrial ROS, promotes autophagy, is neuroprotective
• Oleuropein "regulates the brain-derived neurotrophic factor (BDNF)/CREB/Akt signaling pathway, restoring BDNF levels and Akt phosphorylation and reducing aggregation of α-synuclein." 
• Oleuropoein - "neuroinflammation and cognitive dysfunction can be attenuated by 

Combination of HP-EVOO with light exposure - the synergistic effect is more powerful than either one alone - and each one alone is amazing.

• Red and NIR light in the 600-900 nm range penetrate the chromophore in the mitochondria, increasing membrane permeability and activating the enzyme cytochrome C oxidase (COX) in the inner mitochondrial membrane, leading to increased ATP production. HP-EVOO enhances membrane permeability, flexibility and function further optimizing mitochondrial function, while polyphenols scavenge ROS.
• COX contains copper which absorbs light in 700-1,000 nm range. However, there is a protective mechanism by which light absorption is inhibited at particular ranges and optimized at others withing the light absorption range. 
• Strong antimicrobial activity - "combined treatment of OPE (oleuropein) and UV-A light synergistically induced oxidative stress, membrane damage, and metabolic inhibition in bacterial cells."
  • Inactivates bacterial pathogens, such as E. coli and L. innocua
  • highly effective at destroying bacterial biofilms
• Natural sunblock protection - Oleuropein, hydroxytyrosol protect skin against oxidative stress due to UV-B as well as skin carcinogenesis and inflammation
  
• Skin rejuvenation and anti-aging NIR enhances micro vascularization, stimulates fibroblasts to increase collagen and elastin, while oleuropein inhibits the enzymes that break down collagen and elastin, reducing oxidative stress and inflammation.
• red/NIR light and HP-EVOO have positive effects on the gut microbiome, restoring balance and reducing inflammation
• Oleuropein "regulates insulin secretion, restores islet morphology, activates AMPK signaling, and ameliorates glucose tolerance and insulin resistance; consequently, OLE relieves diabetes-associated diseases including diabetic nephropathy, cardiovascular complications, and diabetic retinopathy."

Why should we optimize mitochondrial function? Tissues with the highest energy requirements have the most mitochondria. They can actually occupy up to 40% of the cell volume. Neurons (brain cell have around 2 million. An oocyte (mature human egg) has up to 600,000 per egg. Cardiac cells have up to 8,000 per cell. Liver cells have up to 4,000 per cell. Enterocytes (intestinal cells) have around 42. The only cells without mitochondria are red blood cells. Mitochondria seem to be divvied up into different cell types based on the importance of that organ to survival of the organism. 

Okay, so let's talk about strategy to optimize mitochondrial function:

• Red light therapy at 600+ range enhances mitochondrial function and number. This includes early morning sunshine, evening sunset, fire, candle, incandescent lamp or light therapy device.
• 30 minutes of full-spectrum sunshine on bare skin to stimulate vitamin D production, sulfate activation for detoxification.
• 4 Tbs of raw HP-EVOO (high polyphenol extra virgin olive oil) - to feed, grow, and protect those new mitochondria with oxidant-protective polyphenols and SCFA (short chain fatty acids). This also helps to feed and grow your microbiome - you can start with 2Tbs
• 1-2Tbs MCT Oil provides instant ketones to mitochondria for enhanced ATP production
• TRE (time restricted eating)/Fasting - 18hrs without eating will activate autophagy and mitophagy. You have enhanced benefits by extending this longer and fasting 24-72hrs.
• Hydration - drink plenty of filtered water - don't forget to remineralize. You can use good sea salt such as baja gold, Celtic, Himalayan pink (take a pinch 2-3 times/day). Minerals help to activate biological EZ (exclusion zone) water, formation of micells, enhancing electrical charge at cell membrane to enhance cellular function.
• Train to be 100 and fully functional.
• Exercise - HIIT, heavy lifting, zone 2, yoga - 
  • stimulates mitochondrial protein synthesis
  • uncoupling and mitochondrial biogenesis 
  • improves oxygenation of tissues providing oxygen for oxidative phosphorylation
  • enhances autophagy and mitophagy
  • provides a hormetic (beneficial) stress that induces enhanced adaptive responses and resilience in the body.
  • produces internal heating of the body inducing sweat - detoxification
  • activates HSPS (heat shock proteins) that can repair misfolded proteins. 
  • increase your VO2max. 
  • increase muscle mass and power
    
• Sauna - (113 - 212 deg F) for short duration - activates HSPS (heat-shock proteins) that have powerful and beneficial effects on our biology. 
  • Decreases blood pressure - (~30 min) improves endothelial function by increasing nitric oxide release and a subsequent increase in vasodilation
  • Improves arterial stiffness and markers of cardiovascular function
  • Temporary increase in core body temperature (>37 °C) or mild hyperthermia, resulting in "the redistribution of blood towards the skin to promote sweating." 
    
  • enhances immune system balance and function, upregulating the power of natural killer cells and B cells for example.
  • exercise mimetic - inducing a physiological response similar to those of a moderate-to-vigorous-intensity workout
• Hot bath/Springs - (104-108 deg F) 15-20 min also activates heat shock proteins that are protective to DNA and proteins 
• Sleep - prioritize your circadian rhythm. Get to bed earlier - 9-10pm. Wake up early with sunrise. You will be surprised that your body responds, and you begin to experience more restorative, deeper sleep.

So, until next time my friends…Drink, Drizzle, Digest HP-EVOO at least 4T raw daily, - use more for cooking and drizzling onto your food - eat the rainbow of organic or wild-sourced or organic veggies (7-9 C) and low-glycemic fruits (to get the rainbow of gut microbes!) - eat wild-caught, pasture-raised, grass-fed - get plenty of sunshine - supplement magnesium, zinc, vitamin D3 + K2 - get your trace minerals and electrolytes with good sea salt - Celtic is hand-harvested and Himalayan was formed before plastics - eat foods high in lutein - drink your body weight in oz of water - get a good pre/probiotic - consume digestible and indigestible fiber for your gut microbes - adaptogens (such as mushrooms) and methylation donors (kale, beets, spinach, cruciferous, lion’s mane…), marjoram, rosemary, oregano, parsley and other herbs to detox, enhance overall health and reverse aging and disease - exercise your body and mind - add a few minutes of mindful meditation and breathing exercises to your day to combat stress - take a hot Epsom salt bath and follow with a cold shower/ice plunge - practice “earthing” as an anti-inflammatory - remove EMF (electromagnetic frequency) devices and blue light - use IR (infrared) from incandescent lighting, non-toxic candle or light a fire to enhance sleep and...turn off the light!!   #HP-EVOO 

This blog is intended for informational purposes only. Discuss strategies with your Healthcare Practitioner.