Exercise — Non-Exercise Activity Thermogenesis (NEAT)

Key Takeaways Three ways to expend energy: Rest: about 60-70%, relatively fixed. Digest: about 10%, relatively fixed. Activity: 15-30%, variable.  Activity consists of two components. Exercise = intentional activities. Non-exercise = unplanned physical activities. Increasing non-exercise activity is easier than

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Testing – Sensitivity and Specificity

Takeaways: There is a trade-off to where you set the sensitivity for a test. You’ll either have more false positives or false negatives. When you test for a disease, a more sensitivity test means: Improve your chance of catching a

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Exercise — Energy Systems and Exercise Zones.

Key Takeaways: Aim for regular moderate intensity exercise: Uses and builds low twitch muscle fibers. These fibers have the highest number of mitochondria – you want more of them. These fibers also help clear lactate. More low twitch fibers =

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Exercise — High Intensity Work-Outs

High Intensity Training As you get older -> diminishing exercise capacity -> more robust and hard exercise. Dynamic endurance (interval training) – acidosis, oxygen debt – no warm-up…: Running. Speed and strength. Beach, hill or track. 2 session per week.

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Summary Stress: adaptive response to situations that pose demands, constraints or opportunities. Homeostasis: low stress. Stressors challenge homeostasis: stress response. Return to homeostasis: recovery, return to low stress. Or inability to return to homeostasis: exhaustion, chronic stress. Stressors: wide variety.

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Stress — Breath Work

Breathing: (“The Oxygen Advantage“) Exercise lowers oxygen (hypoxia) and increases CO2 (hypercapnia). Oxygen needs to supplied (by breathing in). CO2 needs to be removed (by breathing out). The level of CO2 in your body drives both the intake and uptake

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What to avoid or do less Stress. Within 2-3 hours of sleeping: dinner, exercise. Late night: snacks, caffeine, alcohol and electronics (blue light, stress). What to improve or do more Consistent sleep schedule. Sleep close to sunset (9-10 PM); wake

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