A good week at OsteoStrong, a milestone for echo in Hobart, and what the research on mitochondria and urolithin A really shows.
Hello and welcome.
A full week, and a good one.
Family & Personal Highlights
There was dinner with Dad, a call with Ella, and a text from Max about the whales they saw. Those are the messages that make me wish I was on the boat.
A long evening with old friends, good food and plenty of conversation was a highlight. And Chelle cut my hair this morning. It is a small thing, but it is the sort of small thing that makes a week feel well looked after.
Did You Know? Mitochondria, Energy and Urolithin A
Every cell in your body runs on energy, and most of that energy is made by mitochondria. They are the tiny engines inside your cells. Your heart and your muscles are packed with them, because they never stop working.
With age, mitochondria tend to become less efficient. One reason is that the body gets less good at clearing out worn mitochondria and replacing them with fresh ones. That housekeeping process is called mitophagy.
This is where urolithin A comes in. It is a compound made by bacteria in the gut from ellagitannins, found in pomegranate, walnuts and some berries. Not everyone’s gut bacteria produce it, which is partly why it has attracted research interest.
What has the research shown so far?
An early safety study. In 2019, a first in human trial in healthy, sedentary older adults found urolithin A was well tolerated, and that markers of mitochondrial health changed in muscle and blood.
A larger trial. In 2022, a randomised, placebo controlled trial in 66 adults over 65 gave 1000 mg of urolithin A daily for four months. Muscle endurance improved compared with placebo. But the six minute walk test did not differ between the groups, and the maximum energy production measured in muscle did not change.
Honest caveats. The studies are small and short. The 2022 trial was funded by the company that makes the supplement. And we do not yet know whether this translates into fewer falls, fewer fractures or longer healthy life.
So my take is this. Interesting science, early days. It is not a replacement for the things we know build and protect mitochondria.
Move. Regular exercise is the best studied way to build new mitochondria, and that includes both aerobic activity and strength training.
Load the muscles. Strength work keeps muscle, and muscle is where much of this action happens.
Sleep and recovery. Mitochondria repair and renew when you rest.
Eat real food. Colourful plants, nuts and berries. If you are thinking about any supplement, please talk to your doctor or pharmacist first, especially if you take other medicines.
Professional & Business Updates
OsteoStrong™ Hobart
Three people joined on Monday, and a couple more signed up on Saturday. I spent some time at the centre over the weekend and was struck again by how many people arrive wanting the same thing. To stay strong, steady on their feet and independent for as long as they can.
The community talk at St Luke’s the week before brought along about ten engaged locals, and some of them have since come to look around. Thank you to everyone who came.
Longevity Lab
Our first guest has now tried the Thermal Wellness Pod. Marketing for the Pod and for IV therapy is under way, and we are watching the first bookings come in.
Clinical Update
The Advara echocardiography service reached 50 cases in Hobart and surrounds on this visit. That is a good milestone for bringing high quality heart imaging closer to home and helping with access for patients a far out of town as Tasman Peninsula.
I also met the team at CSL Seqirus to talk through the issues for a presentation next week on iron infusions and fish oil.
I recorded a podcast with Dr Elena Chikarina from London. More on that when it is ready….she was lovely and has plenty of good advice.
Conversations are also under way about how to help get Cholesterol Explained into coronary care units. That would put a good book in front of patients at the moment they are most open to learning.
Healthy Life Network
The Healthy Life Network monthly magazine is taking shape. Introductory details are close, and I will share them as soon as they are ready.
Podcast/YouTube Highlight
This week’s episode is EP463: Steve Kaplan, The Stents I Didn’t Get.
If you have ever wondered about the decisions that sit behind a heart procedure, or the ones that never get made, this one is worth your time. Please share it with someone who would find it useful.
đź”— Listen here
Featured Reminders
Here are a few products and tools that Chelle and I personally use and have discussed on the podcast.
These are affiliate links and are commercial in nature. They provide a genuine win for both sides. You receive access at a discount through your association with the Healthy Life Network, and I receive a financial benefit if you choose to purchase through them.
I only share products I personally use or believe may be of benefit, and you should always make your own informed decision.
NuCalm: www.nucalm.com, code DrWarrickNuCalm, 15% off for life, plus a seven day free trial. We use it daily for sleep and for nervous system reset.
Fatty15: partners.fatty15.com/WARRICKBISHOP, a fascinating story of science, dolphins and healthy cells.
PEMF (BestCellf): www.bestcellf.com.au/?ref=HealingMats, amazing technology that seems to help, even though we don’t fully understand it.
Community: Healthy Life Network, join free here https://healthyheartnetwork.com/page/community
Cholesterol Explained: https://drwarrickbishop.com/bookstore/8/cholesterol-explained
Quiz Corner
Last week’s question: Name three important lifestyle factors for anyone on a cancer journey to consider.
Answer: There is no single list, and everyone’s situation is different, but the factors with the strongest support are these.
Physical activity. Staying as active as your treatment and energy allow, including some strength work, is linked with better wellbeing and function during and after treatment.
Nutrition and a healthy weight. Eating enough, getting enough protein, and favouring real food over processed food.
Avoiding tobacco and limiting alcohol. Both are linked to worse outcomes for many cancers.
Also worth a mention are sleep, managing stress, and the support of family and friends. Please talk with your treating team before changing your diet, exercise or supplements, because what is right for one person on treatment may not be right for another.
This week’s question: Name one thing with good evidence for building healthy mitochondria. Clue, it is in this week’s Did You Know. I will share the answer next week.
Final Reflection
If there is a thread through this week, it is this.
Good health is built from many ordinary things done regularly. Strength training, decent sleep, good company, and time to rest.
None of them are dramatic, and all of them add up.
Warm regards, Dr Warrick
Helping people live as well as possible for as long as possible
Disclaimer: Dr Bishop is unable to provide individual patient advice over the internet due to the complexity and importance of health related issues. Australian guidelines prevent professional specialist advice being offered without an appropriate referral.