Summary Encourage wide focus, curiosity. Create conditions for learning. Support social learning (exploring). Guide shift to developing productive skills and habits (exploiting). Provide clear, consistent, mild discipline. Allow for plenty of free play. Limit activities. No quitting on a bad
Key Source: FoundMyFitness Takeaways Zinc homeostasis is important for many facets of human health. Immune function, protein synthesis, wound healing, DNA synthesis, and cell division. Most people get enough zinc. If not: DNA damage, immune dysregulation, etc. Zinc supplementation can
Takeaways 15-20 minutes of sun. Oily fish, egg yolks. Summary Obtained from diet or synthesized in the skin. After exposure to UV B light. Vitamin D levels fluctuate seasonally. Reliance on dietary sources of vitamin D is greatest during the
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
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
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 =
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.
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.
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
Avoid or do less. Reduce harm by removing things, rather than adding to it. May not make sense to add supplements: Figure out. Measure, test to identify specific (genetic) requirements (see “Tests“). Determine proper brand of supplement (reputation, ingredients, etc.).