!Hello! In today's podcast episode, I have the wonderful help of Doctor Juan Viña again, a Physician, Professor of Biochemistry and Molecular Biology at the University of Medicine of Valencia, and on top of that, the most VIP person, my father :) In today's episode, we will learn: What different types of muscle fibers do we have and what are their main biochemical characteristics that justify their existence? Can muscle fiber types or the percentage of each type we have be modified? How do the muscle fibers of skeletal muscle (like the biceps or quadriceps) differ metabolically from the muscle fibers of the heart? Are there biochemical markers in the blood for muscle damage when, for example, we suffer a heart attack? If so, what are they, why do they increase, and what is their usefulness. I hope you like it, and if you have any extra questions, you know you can find me on my Instagram @isabelvina where I share daily content On my YouTube channel https://www.youtube.com/channel/UC-dfdxLBcvfztBvRAKZSXGQ And the supplements formulated by me at https://ivbwellness.comFor more information, you know you can find me on my Instagram @isabelvina where I share daily content My TikTok @isabelvinabasOn my YouTube channel YouTube ChannelAnd the supplements formulated by me on my website My Website

Hola!! In today's episode, we have the pleasure of speaking with Dr. María José Rubira, a specialist in rheumatology and aesthetic medicine, to discuss a topic that interests more and more people: moderate aesthetic medicine, focused on natural results with the minimum possible risks. We will explore how this discipline has evolved and how it can help us feel better about ourselves safely and effectively. During our conversation, we will address key questions such as: What is aesthetic medicine really, and how does it differ from plastic surgery? What are the current trends in aesthetic treatments, and how have they changed compared to previous decades? What motivates people to be interested in these types of procedures? Do the reasons change with age or gender? What is the famous 'aesthetic footprint,' and what are the potential risks of non-absorbable materials? Are there different types of hyaluronic acid, and how do you choose the most suitable one based on needs? Is it better to start with aesthetic treatments preventatively or wait until more visible signs appear? What role do non-injectable treatments, such as laser, radiofrequency, or focused ultrasound, play in an aesthetic care routine? Finally, how would Dr. Rubira like the work of aesthetic doctors to be recognized in today's society? If you've ever been curious about aesthetic medicine or are considering a treatment, this episode is for you.Dr. Rubira's INSTAGRAM @dra.rubiraCLINIC IN MADRIDClinica Doctora Rubira Calle Salustiano olózaga ,14 Phone 655039744 / 914184000CLINIC IN MURCIAClínica COC Calle Teniente General G. Mellado, 9 Phone 675859158 / 968210141For more information, you know you can find me on my Instagram @isabelvina where I share daily content My TikTok @isabelvinabasOn my YouTube channel YouTube ChannelAnd the supplements formulated by me on my website My Website

!Hello! In today's episode, I'll explain how fructose, unlike glucose, is a unique molecule in terms of metabolism. And it's precisely this metabolic peculiarity that makes us extremely susceptible to excess fructose. Excessive fructose intake, defined as >25-30g of fructose per day, is not reached with whole fruit... BUT it is reached with hidden fructose in products, even those labeled as "healthy". I hope you find it very useful :) For more information, you know you can find me on Instagram @isabelvina where I share daily content. On my YouTube channel https://www.youtube.com/channel/UC-dfdxLBcvfztBvRAKZSXGQ And the supplements formulated by me https://ivbwellness.com For more information, you know you can find me on Instagram @isabelvina where I share daily content. My TikTok @isabelvinabas On my YouTube channel And the supplements I've formulated are on my website . My website

Hello!In today's podcast episode, I explain what components make up total energy expenditure, such as:-Basal metabolic rate-Energy expenditure associated with daily physical activities-Energy expenditure associated with physical exercise-Thermal effect associated with food-Adaptive thermogenesisAdditionally, I'll tell you which hormones influence basal metabolic rate and how we can optimize them if we wish.I hope you enjoy it :)For more information, you know you can find me on my Instagram @isabelvina where I share daily content.On my YouTube channel https://www.youtube.com/channel/UC-dfdxLBcvfztBvRAKZSXGQAnd the supplements formulated by me https://ivbwellness.comFor more information, you know you can find me on my Instagram @isabelvina where I share daily content.My TikTok @isabelvinabasOn my YouTube channel YouTube ChannelAnd the supplements formulated by me on my website My Website

Hello! In today's episode I'm talking about the "new" weight loss drugs: semaglutide (Ozemp*c/Wegob*) and tirzepatide (Mounjar*) So, in this episode I'll tell you about the fundamental mechanisms by which they achieve losses of 15-18% of body weight What are the main disadvantages? How much of the weight lost is muscle and how to mitigate muscle loss. What happens if you stop using the drug: Do you regain all the lost weight? I'll tell you about this and much more in the episode :) I hope you learn a lot so you know more, fear less, and choose better :) For more information, you know you can find me on Instagram @isabelvina where I share daily content. On my YouTube channel https://www.youtube.com/channel/UC-dfdxLBcvfztBvRAKZSXGQ And the supplements formulated by me https://ivbwellness.com For more information, you know you can find me on Instagram @isabelvina where I share daily content. My TikTok @isabelvinabas On my YouTube channel And the supplements I've formulated are on my website . My website

Hola, in today's podcast, I bring you none other than Doctor Juan Viña Ribes, a physician and professor of Biochemistry and Molecular Biology at the University of Valencia, as well as a researcher with numerous publications and active research lines. And, last but not least, he also happens to be my father and my mentor in medicine. In this episode, we will soak up his knowledge about proteins. Among the topics we will cover are What are proteins and why are they important for our body What are essential amino acids and why is it important to get them from your diet? What is protein turnover and why is it important for our body? What happens to the amino acids we don't use immediately after eating protein? Do they turn into fat? What role does creatine play in muscle metabolism and how is it related to energy production? What is homocysteine and why can high blood levels be dangerous for cardiovascular health? How effective is the combination of plant-based proteins for people following a diet without animal products For more information, you know you can find me on my Instagram @isabelvina where I share daily content On my YouTube channel https://www.youtube.com/channel/UC-dfdxLBcvfztBvRAKZSXGQ And the supplements formulated by me at https://ivbwellness.comFor more information, you know you can find me on my Instagram @isabelvina where I share daily content My TikTok @isabelvinabasOn my YouTube channel YouTube ChannelAnd the supplements formulated by me on my website My Website

Hola!! On today's podcast, I have the honor and pleasure of conversing with @andrearitzer, a licensed psychologist and specialist in sports science and physical activity.In today's episode, we'll discuss what motivated Andrea to study psychology and how her daily experience as a physical education teacher led her to seek a fusion between body and mind.Additionally, we'll chat about the key moment when Andrea decided to extend her life-enjoyment approach to others and dedicate herself to helping people improve their quality of life.Andrea will also share her love for Pilates and yoga, disciplines that captivated her from the very first practice. We'll explore what she considers unique and special about these practices in the current landscape of physical exercise and well-being.Finally, we'll discuss Andrea's promoted wellness philosophy, focused on enjoying exercise and breaking away from the idea that it's necessary to train for hours or with pain to be fit.I'm leaving Andrea's website here:https://andrearitzer.com.arThank you so much, and I'll see you next weekend : )For more information, you know you can find me on my Instagram @isabelvina where I share daily content.My TikTok @isabelvinabasOn my YouTube channel YouTube ChannelAnd the supplements formulated by me on my website My Website

¡Hola! En el podcast de hoy os explico:Qué es la retención de liquidos a la que nos referimos cuando decimos que estamos " hinchados"Por qué el agua intar celular no tiene nada que ver con la extracelular y por tanto no influye en la retención de liquidos visibleCuáles son las causas mas frecuentes de retención de liquidos: dieteticas y hormonales.Qué alimentos son los mas beneficiosos en cuánto a ayudarnos a eliminar el exceso de liquidosCompuestos herbáceos que nos pueden ayudar con la retención de liquidosOjala os guste :) Para mas información ya sabéis que me tenéis en mi instagram @isabelvina dónde te comparto contenido diario En mi canal de YouTube https://www.youtube.com/channel/UC-dfdxLBcvfztBvRAKZSXGQY los suplementos formulados por mi https://ivbwellness.comPara mas información ya sabéis que me tenéis en mi instagram @isabelvina dónde te comparto contenido diario Mi TikTok @isabelvinabasEn mi canal de YouTube Canal YoutubeY los suplementos formulados por mi en mi web Mi web

Omega-3 and Cardiovascular Health: What the Evidence Really Says About Atrial Fibrillation Hello, I am Dr. Isabel Viña Bas, physician and Scientific Director at IVB Wellness Lab. Relatively recently, a news story generated quite a stir among those who take omega-3 dietary supplements: can omega-3 increase the risk of atrial fibrillation? Following a study published in British Medical Journal, several headlines suggested that taking omega-3s could be harmful to the heart, even for healthy individuals. But in science, sticking to the headline means only getting half the story. A study is just one piece of a much larger puzzle, and to interpret it correctly, you have to look at how it was conducted, who was studied, what was actually measured, and what its limitations were. In this case, moreover, there is much more evidence regarding the Omega-3 and Cardiovascular Health than fits in a headline. The idea I want you to take away from the start is the same one I always repeat in consultations: more is not better, better is better. With the Omega-3 this applies What did the study that linked fish oil consumption to atrial fibrillation say? The study that sparked the controversy was published in British Medical Journal fish oil supplements with four different scenarios: prevention in healthy individuals, established cardiovascular disease (including atrial fibrillation), major events such as heart attack or stroke, and mortality. And here comes the first important nuance, the one that almost no headline picked up on: the study did not conclude that omega-3 increased the risk of heart attack, stroke, or cardiovascular death in healthy people. In those who they already had cardiovascular disease, omega-3 appeared to be associated with certain benefits; in healthy individuals, the effect on stroke, heart attack, angina, or cardiovascular death was neutral. What did make headlines was something else: in healthy individuals, an association was observed with a higher risk of atrial fibrillation. And this is where it pays to sweep under the rug and look at how that supposed omega-3 consumption had been measured. How was omega-3 intake actually measured in this study? This is, for me, one of the most eye-opening parts of the entire analysis. Upon entering the study, participants were only asked if took omega-3 supplements. La respuesta era sí o no, sin más matiz. They did not record which type of omega-3 they took, whether it came from fish oil or algae, the total amount consumed, how much EPA and DHA the product provided, or whether they maintained that intake throughout the 10–12 years of follow-up. And this last point is especially important: someone who reported taking omega-3 at the baseline could have stopped years later, and someone who started without taking it could have added it later on. Therefore, we cannot assume that the behavior declared at the beginning remained the same throughout the entire follow-up. This is one of the limitations that, for me, carries the most weight when drawing general conclusions about omega-3 consumption. We also didn't know how much EPA and DHA each person was taking, and this is key because EPA and DHA are the two active omega-3s So, does omega-3 increase the risk of atrial fibrillation? the dose. El omega-3 participa en la conducción del impulso eléctrico del corazón. El EPA y el DHA favorecen el funcionamiento de la bomba sodio-potasio ATPasa, presente en las células cardíacas, necesaria para generar y mantener el gradiente eléctrico que permite que el corazón se contraiga. too fast electrical conduction. According to the episode's explanation, dose-response studies suggest that up to 1.5 grams of omega-3 daily This explains why some results seem contradictory at first glance. We are not dealing with a molecule that is simply good or bad for the heart; we are dealing with a substance whose effect it also depends on the quantity, like a curve where increasing the dose helps up to a point, after which it stops adding value and can even work against you. Omega-3 in people with cardiovascular disease: a different effect than in healthy people Here, for me, is one of the most interesting parts of the study. In people with cardiovascular disease, omega-3 consumption was associated with a protective effect against certain events. It may seem contradictory to the association with atrial fibrillation observed in healthy individuals, but that is precisely why we cannot analyze an isolated result without considering the person's context and the amount of omega-3 involved. The study showed that, in people with cardiovascular disease, omega-3 could be beneficial, while in healthy people the effect on stroke, heart attack, or cardiovascular death was neutral, with that added association to atrial fibrillation. Subsequent evidence helps put more pieces of this puzzle together. What do other studies say about omega-3 and cardiovascular health? The episode also analyzes another study published in British Medical Journal in 2020, conducted in nearly half a million people, which evaluated the relationship between the regular consumption of omega-3 and cardiovascular events. Here, regular consumption of omega-3 was associated with lower cardiovascular risk, a lower risk of all-cause mortality and a small benefit against myocardial infarction, stroke, and other cardiovascular events. And, unlike the study that made headlines, that increased risk of atrial fibrillation was not observed in healthy individuals. This does not mean that one study invalidates the other. What it allows us to understand is that the scientific evidence is more complex than a headline, and that the various studies, their characteristics, and their limitations must be evaluated together. It is also the underlying reason why I place so much emphasis on not focusing solely on major events and reviewing markers such as the lipoprotein(a), a frequently overlooked cardiovascular risk factor. What amount of omega-3 (EPA and DHA) actually protects cardiovascular health? Another of the studies mentioned in the episode is the VITAL study, which analyzed supplementation with 840 mg of EPA and DHA These results add another piece to the body of evidence and help to understand that the moderate doses of EPA and DHA may have a different profile than that of very high doses. Why Omega-3 Can Protect the Heart, Beyond Heart Rhythm Omega-3 may offer beneficial effects against certain cardiovascular events. This idea is also supported by a meta-analysis involving more than 80,000 people and various studies with different amounts of omega-3. The general conclusion is that omega-3 fatty acids have a cardiovascular protective role, aunque existe una relación entre dosis y riesgo de fibrilación auricular. Volvemos, de nuevo, al mismo punto: no se trata de tomar más omega-3, sino de encontrar la cantidad adecuada. How much omega-3 should we take per day? If you want to benefit from omega-3 without resorting to excessive amounts, the first step is to distinguish between a necessary minimum and higher quantities that may make sense in specific situations. At a minimum, an intake of approximately 250 mg daily of EPA + DHA, the recommended amount by the EFSA and the World Health Organization as explained in the episode. From there, intake can be increased according to individual needs. As a general strategy, I stay between 250 mg and 1.5-2 grams daily, avoiding reaching 3-4 grams per day unless there is a specific recommendation from a healthcare professional. This does not mean that everyone needs to take a food supplement. Omega-3 is also obtained through your diet, and if your diet already allows you to achieve an adequate intake, that can perfectly be your strategy. The supplementation should be understood as a tool to supplement the diet, not to replace it. How to know if we are getting enough omega-3? There is a way to find out your omega-3 level: the Omega-3 Erythrocyte Index, which measures the amount of omega-3 present on the surface of erythrocytes. According to the data from the episode, an index between approximately 8 and 12% is considered adequate. Below 8% there is a higher cardiovascular risk This measurement is not essential for everyone, but it can be useful if you want to know if your diet provides enough omega-3 or check how your body responds to a specific strategy. Can we get enough omega-3 from diet alone? Yes, and in fact this should always be one of the first strategies to consider. If you eat fish regularly, you can get EPA and DHA directly through diet. With a vegan diet, the situation is somewhat more complex. Plant-based foods mainly provide ALA (alpha-linolenic acid), which the body can convert into EPA and DHA, but with limited conversion. Those following a vegan diet need to be especially consistent with chia and flax seeds, or flaxseed oil, to achieve the necessary ALA intake, although this conversion remains limited and also depends on individual capacity. That is why, in this context, supplementation can be an option to ensure at least the minimum intake. But the underlying idea remains the same: the supplementation should not substitute ¿Qué pescado azul aporta más omega-3? Find out what fish are highest in omega-3 helps you make better choices every day. Among the options with the highest content, we find mackerel (about 1,446 mg of omega-3 per 85 g), herring (about 1,000 mg per 85 g), pink salmon and wild sockeye salmon (around 1,094 mg per 85 g), farmed Atlantic salmon (around 1,000 mg per 85 g), sardinas (unos 835 mg de EPA + DHA oily fish can cover an important part of your EPA and DHA needs. If you want to go further and choose the most suitable omega-3 form based on your health goal, tienes un análisis más detallado en el blog. And what if, in addition to eating fish, we take an omega-3 supplement? Here we return to the principle that runs throughout this article: more is not better, better is better. If one day you eat a generous portion of fish rich in omega-3, it doesn't make much sense to also add a supplement with several grams of EPA and DHA. The strategy I propose is simple: cover the necessary minimum and let the rest come from your diet. As a reference, that minimum is around 250 mg daily of EPA + DHA. From there, if you want to increase the amount you can, without needing to reach excessively high doses. If you're looking for a EPA-rich omega-3 supplement to cover that minimum without going overboard—that is the reference I use with my patients. This way, you achieve something important: using supplementation as a support, without it replacing a proper diet. Omega-3 and Your Heart: What I’d Like You to Know After reviewing the study that sparked the controversy and putting it in the context of the rest of the evidence, I'm taking away several ideas. Primero: a single study does not change everything we know about a nutrient on its own; science works like a puzzle where each piece of research adds a new piece. Second: the study that generated the headlines found an association between omega-3 and a higher risk of atrial fibrillation in healthy individuals, but with significant limitations in how it measured that intake. Third: in people with cardiovascular disease, omega-3 showed beneficial associations against certain events. Fourth: doses matter: moderate amounts seem to provide benefits, while very high doses, around 3-4 grams daily, can increase the risk of atrial fibrillation. And fifth: You don't need to take large amounts to benefit from omega-3; as a minimum guideline, 250 mg daily of EPA + DHA is recommended, generally not exceeding 1.5–2 grams daily without a specific reason. Lastly, you can obtain omega-3 through your diet, especially from fatty fish, and when your diet falls short, supplementation can help you round out that intake. Because, once again, in nutrition and in everything related to your cardiovascular health, more is not better. Better is better. It is not about accumulating omega-3 at any cost, but about reaching an adequate amount and maintaining it with a strategy consistent with your needs. Transforming your health is a matter of applying science consistently, day by day. Hope you like it :)For more information, you know you can find me on my Instagram @isabelvina where I share daily content with youMy TikTok @isabelvinabasOn my YouTube channel And the supplements formulated by me https://ivbwellness.com

!Hello! In today's podcast, I'll try to answer the most frequent questions you've asked me on my Instagram @isabelvina about the thyroid and diet:-Do you have to cut out gluten if you have hypothyroidism?-Can you eat broccoli, cauliflower, and other cruciferous vegetables if you have hypothyroidism?-What foods should you avoid if you have HYPERthyroidism?-What foods should you eat if you have Hypothyroidism?I hope you like it :)For more information, you know you can find me on my Instagram @isabelvina where I share daily content On my YouTube channel https://www.youtube.com/channel/UC-dfdxLBcvfztBvRAKZSXGQAnd the supplements formulated by me https://ivbwellness.comFor more information, you know you can find me on my Instagram @isabelvina where I share daily content My TikTok @isabelvinabasOn my YouTube channel YouTube ChannelAnd the supplements formulated by me on my website My website

Hello! In today's episode, I'm going to talk to you about soy, a very versatile food with a great impact on health. Throughout the episode, I'll tell you about the types of foods we can get from soy, such as soy milk, miso, textured protein, natto, tempeh, among others, and I'll explain the differences between them. We will also touch on important topics such as the quality of soy protein, whether it can help gain muscle mass similarly to animal protein, and how it influences aspects such as testosterone, fertility, and breast cancer. We will also look at the benefits of soy for those suffering from high cholesterol, gout, and the positive effects it can have during menopause. All this and more in today's episode, so let's get to it! And I hope you like it.For more information, you know you can find me on my Instagram @isabelvina where I share daily content. On my YouTube channel https://www.youtube.com/channel/UC-dfdxLBcvfztBvRAKZSXGQAnd the supplements formulated by me at https://ivbwellness.comFor more information, you know you can find me on my Instagram @isabelvina where I share daily content. My TikTok @isabelvinabasOn my YouTube channel YouTube ChannelAnd the supplements formulated by me on my website My website

!Hello! In today's podcast, you'll learn all about vitamin B12, an essential vitamin for our bodies that plays a crucial role in DNA and RNA synthesis, as well as in fatty acid metabolism. We'll explore the four main forms of vitamin B12: methylcobalamin and 5-deoxyadenosylcobalamin, which are the active forms in our bodies, and cyanocobalamin and hydroxocobalamin, which are commonly found in supplements. I'll also tell you how B12 helps convert homocysteine into methionine, which is fundamental for the production of S-adenosylmethionine (SAMe), a key molecule for carnitine, dopamine, and melatonin synthesis, and for the production of myelin that protects our nerves.I'll talk about the effects of B12 deficiency on our neurological and hematological health, and how certain medications and conditions can affect its absorption. Additionally, I'll explain why it's important to measure B12 and homocysteine levels in the body to prevent health problems. I hope you like it :) For more information, you know you can find me on my Instagram @isabelvina where I share daily content On my YouTube channel https://www.youtube.com/channel/UC-dfdxLBcvfztBvRAKZSXGQAnd the supplements formulated by me https://ivbwellness.comFor more information, you know you can find me on my Instagram @isabelvina where I share daily content My TikTok @isabelvinabasOn my YouTube channel YouTube ChannelAnd the supplements formulated by me on my website My website