Increase METs level for longevity – #fitness #running #exercise #he alth #workout #biking #nutrition #aging #longevity #fitfam #lifespan #gym # pollen #pets #asthma #allergy #allergies #survival #diet #run #healthylivin g #fitnessfriday #fasting #carfree #angina #Intervals

I’ve been pointing out much data about METs lately. Intervals are likely the best way to increase your METs level.

Here is a good Mayo Clinic article about it.
http://buff.ly/1yZ2MEU

MassGen:Decreased red blood cell clearance appears to predict development and worsening of serious diseases http://bit.ly/1Dazgwy

Frontiers | Red blood cells in sports: Effects of exercise and training on oxygen supply by red blood cells http://bit.ly/1Gf8JCX

Overall, athletes have a larger and younger population of RBCs. Based on the MassGen article, this could be a disease avoidance strategy. Mitochondrial and RBC counts do not improve significantly overnight.

I’ve presented some strategies for improving RBC and mitochondria counts in this
article.
http://proclus.tumblr.com/post/103683212002/lets-bone-up-for-winter-fitness-running

It seems clear that a decrease in RBC turnover is related directly to inactivity, so get moving.

Here is a related article for the ladies. – Iron status and exercise http://bit.ly/1ID0C3o

The theory is cold adaptation and physical activity boosts mitochondrial and RBC counts, leading to enhanced performance.

Here is another related article. Cold temperatures, strength, and aerobic capacity http://bit.ly/1HDlfxf

High athleticism is a good strategy for turning over those old, broken RBCs.

Treadmill Performance Predicts Mortality- Google Search
http://bit.ly/17XXVMY

We really did need a new formula. Yale nomogram is givning me zero CVD risk. If you have no angina and you workout in the high athletic range, then Yale nomogram predicts no CVD risk.

This table is very handy, and provides many correlations.
http://buff.ly/1Iwr1CZ

There are many ways to scale your workout to these tables. Pulse rate and calories per hour are quite useful. There are many great web calculators and graphs to help get at these numbers. If you are running or biking up steep hills, use a stair calorie calculator. Another great trick is to use the Google bike maps to obtain changes in altitude.

Why be satisfied with single digit risk, when you can reduce it to near zero? The FIT treadmill test graphs are still behind a paywall, but the Yale nomogram will be adequate in the interim.

http://www.google.com/imgres?imgurl=http://www.nejm.org/na101/home/literatum/publisher/mms/journals/content/nejm/1991/nejm_1991.325.issue-12/nejm199109193251204/production/images/medium/nejm199109193251204_f1.gif&imgrefurl=http://www.nejm.org/doi/full/10.1056/NEJM199109193251204&h=348&w=500&tbnid=Olx2QdYff73kvM:&zoom=1&docid=sqogIvpVnp73QM&itg=1&ei=75c6VemvKuqIsQSGgoHIDQ&tbm=isch&ved=0CC8QMygTMBM

If you have no angina, draw a line from “None” to your METs level to obtain CVD risk. If you exceed the max, use a ruler to extrapolate to your value. ;-)

One of the most fascinating thing about the FIT equation is the possibility of predicting future longevity. Such extrapolations are expected to be accurate within a range of about 20 years. When used as a lower limit, the predictive power is much higher. Coming advances favor longer lifespan. Research indicates higher METs levels correlate with lower rates of death from ALL CAUSES.

Longevity nutrition is the key to pushing the lifespan envelope at this time. The benefit of diverse approaches can add together. The benefit longevity nutrition adds to the benefit of athletic training.

BTW, here is a good article about allergy and asthma prevention.

First step on allergies: Clean up the indoor atmosphere
http://bsun.md/1Hy2gWQ

Now is the right time for more spring cleaning, which is also healthy work. Another way to beat allergies is to go out for a big workout.

RT: US #drone strikes kill US, Italian hostages in #Pakistan – #syria #isis #ypg #is #iran #tcot #pjnet #kurdistan #iraq #yemen #kobane

RT: US #drone strikes kill US, Italian hostages in #Pakistan – #syria #isis #ypg #is #iran #kurdistan #iraq #yemen #kobane

Happy Spring!

IMG_20150411_150330

Michael L. Love

Good morning all. Michael L. Love March 2015

Good morning all.

Michael L. Love March 2015

Longevity and risk – #fitness #health #aging #lifespan #airtravel #longevity #germanwings #biking #wellness #running #nutrition #healtth #carfree

People who get immersed in the longevity pursuit inevitably must consider risk and death rates. Here is my contribution to that genre. I’m looking at death rates today. I was stunned to learn that bad nutrition causes about as many deaths as violence does. One of the most deadly things people can do is to get in their cars and drive down the street.

Cardiovascular disease (CVD) kills more people than cancer, though the total is comparable for each. Wikipedia has some older statistics where the cardiovascular (CV) risk is much higher than cancer, http://t.co/u7tm1a3VU7 . Falls are another major cause of death. It is known that you can substantially reduce the risk of falling with balance and agility exercises. Some claim that the police kill many more people than the crooks. According to the CDC report, this is a dubious claim. Looks like Wikipedia table has problems wrt. infectious diseases; a major cause of death. Check CDC pdf. http://www.cdc.gov/nchs/data/nvsr/nvsr62/nvsr62_06.pdf . The 2010 CDC report has a particular interpretation. I’m sure someone has an explanation for this. http://www.cdc.gov/nchs/data/nvsr/nvsr61/nvsr61_04.pdf . It is not always clear that newer data is better data. The wine gets better with age, as they say ;-). Wikipedia stops at 5% risk. If 95% of your cohort dies before you, you are sure to get A grade, but you will be just as dead. ;-)

It is distressing that after 40 years of explanations, people still don’t know that you can reduce your CV risk to near zero, and that the risk of many other causes of death go down commensurately with CV risk. WHO has a chart that puts it all into stark perspective. http://www.who.int/mediacentre/factsheets/fs310/en/ . A problem with risk assessments is that they fail to account for the consistent application of beneficial behaviors. We are lumped in with those doing unwise things year after year. For example, a good driver does not substantially increase his risk of causing an accident by driving more, just as non-smokers do not accrue risk of dying from a smoking-related illness by adding more non-smoking years. If you are making wise choices, you should not base your risk assessment on the unwise choices of other people. About 50% of people die of CVD, cancer, or related problems, but you can reduce this risk to near zero. Why wouldn’t people want this?

The motor and air travel industries achieve their impressive statistics by reducing risk for large groups of people. If you are a bad pilot or driver, you have destroyed the advantage of those great statistics. OTOH, the industry has defined the risk very narrowly to get their great statistics. Industry statistics do not take into account the health consequences of air travel, such as radiation and bad layovers. Consider the contrast with bicycling, which enhances your health in countless ways. Air travel does the opposite of that. Similar arguments can be made for motor travel. My advice is to drive sparingly to maintain ability, avoid air travel altogether, and find more healthful ways to get around, like biking or running.

Regards,

proclus

http://www.gnu-darwin.org/

Some notes about #Iron and #Fitness. – #fitness #running #biking #iron #lifespan #aerobic #nutrition #exercise #prepping #longevity #health #food #carfree #run #polyphenols #flavonoids

High RBC counts should help with the retention of iron.

NIH:Study shows iron supplementation after blood donation shortens hemoglobin recovery time http://1.usa.gov/1Ah75iV

I recommend stopping iron supplementation after the suggested number of weeks. People who give blood regularly will likely know if they are in the low or high iron group.

Did great on the hills, so probably right about blood donation, etc. I think the added capacity means more iron free hemoglobin sites available.  It would be great to have supplementation guidelines for well-conditioned athetes, so that they don’t overshoot. Too iron much is bad. It’s also likely best to leave a surplus of iron free hemoglobin sites, to clear free iron after RBC turnover.

Given all those caveats, well-conditioned athletes likely have sufficient excess heme to benefit greatly from additional iron. The possibility of providing for additional oxygen transport is very alluring. I can’t rule out the possibility that the two iron pills also helped on the hills. If you don’t believe 2 pills could help, then crunch the numbers. You will see for yourself.

I see some evidence of over-ingestion of in the athletic community. This is bad folks. Please avoid. Those studying exercise cardiomyopathy should check for over-ingestion of iron, etc. As a reminder, too much iron is problematic. The NIH used a low dose. 

Here is another link to the NIH blood supplementation article
http://1.usa.gov/1Ah75iV

Along with the caveat, I’m also grateful that iron supplements are readily available to anyone, without a prescription. The human body does all the marvelous iron chemistry w/ 4.2 grams of the stuff total.  It is likely that microgram levels of iron supplementation could have a large effect over the course of time. To put this in perspective, the body has a more than a full kilogram of calcium. Unlike iron, calcium has relatively low toxicity

I strongly recommend the cast iron griddles to protect your supply. Don’t overcook on the iron griddles tho. That’s another big problem! Google has a list of iron food sources. It’s possible to get alot from the food without eating much meat. http://bit.ly/1Afu93e

If you go easy on the meat, you have even more reason to go easy on the liver. If blood leaks into the space around the muscles,& breaks down, it releases free iron. This free iron could perpetuated any problems with free radicals, perhaps giving rise to a burning sensation in the gap areas. Be cautious about iron, etc, but make good use of it. Maintaining a high level of conditioning is another good iron strategy. Rich blood hoards more iron. It could speed you on your way and put some air under your feet ;-).

I have other strategies for improving oxygen transport. Be sure and check out my articles about winter training and cold adaptation. 

Winter bicycling may have some major #health benefits. – Cold temperatures, strength, and aerobic capacity #biking 

http://bit.ly/1gMlnON 

Let’s bone up for winter. – #fitness #running #biking #exercise #nutrition #carfree #lifespan #fasting #longevity #food #training

http://proclus.tumblr.com/post/103683212002/lets-bone-up-for-winter-fitness-running

Why do #vaccination workers get killed South Asia? Because the US used fake #vaccines on people there. #measles #is #iraq #isil #isis #tcot

Why do #vaccination workers get killed South Asia? Because the US used fake #vaccines on people there. #measles #is #iraq #isil #isis #tcot

30 years of the longevity pursuit. – #biking #running #fitness #exercise #carfree #nutrition #lifespan #parsley #longevity #diet #fasting #aging

For years, I’ve considered parsley flavonoid to be my top find, but the additive effects of running could vastly overshadow that. It’s fortunate, when one thing builds upon another. Without a lifelong habit of biking, the running would have been more difficult. Biking and bicycle commuting are the foundation of the whole thing, something I learned on my LDS mission.
Michael L. Love: A personal statement
http://bit.ly/SfAep0
This Mormon upbringing gave me a familiarity with fasting and its benefits, which preceded much of the research. I also decided on the life sciences path on my mission.The reason was explicit. I was interested in longevity.
Hi I’m Michael L. Love | Mormon | 1X8C – http://Mormon.org
http://www.mormon.org/me/1x8c
It is necessary to have many beneficial things already in place to observe the additive benefit of running.
Most people who know me would likely agree that I’ve given my life to this work. Fortunately, it is a pleasant undertaking. Longevity, nutrition, fitness: Who doesn’t want these? After 30 years of this, it is great to see it all panning out so well. Some might consider it a selfish undertaking, but not so. I’ll eagerly continue to share all of the beneficial tips. Sharing longevity tips is likely a great way to leave a lasting impact.
Running-induced gum line improvements and implications –
http://bit.ly/1tdi9My
Let’s bone up for winter.
http://bit.ly/1voloQ7

Running-induced gum line improvements and implications – #fitness #longevity #lifespan #running #aging #exercise #nutrition #biking #carfree #runners #polyphenols #polyphenol #health #flavonoids #nfat

I was abit shocked the other day to find some improvement along the gum line, so checked… http://bit.ly/183Qu7s . It’s no surprise that running would improve gum lines. Many of you will probably know that gum health is predictive for cardiovascular disease. The gums were already exceptionally healthy, which is why I was so shocked by the improvement. Running works. People used to say that the gums could not be regenerated. We now know better. There are some reports of gum soreness from running, but it is likely transient, and some adverse microorganisms probably can’t hack the training. Immune withdrawal and changes in the microflora also likely explain some of this discomfort. I’d suggest some disinfectant mouthwash. Massage it into the gum line with your tongue.
They are still studying the correlation between gum line and system inflammation: Clin Chim Acta:Degree of gingivitis correlates to systemic inflammation… It reminds me of the warnings that we have had about systemic inflammation, but also of NSAID and COXIB abuse. One would infer then that running reduces systemic inflammation. CR aficionados might recognize this – Cyclosporine-induced gingival overgrowth correlates with NFAT-reg… According to Wikipedia,”NFAT is also involved in the development of cardiac, skeletal muscle”. One supposes that physical activity suppresses NFAT in T-cells to reduce free radical load. Essentially, running would reduce adverse immune invasion in the gum line. and in other places as well, which explains many of the pleasant effects. This is also likely related to the beneficial adaptations in cardiac and skeletal muscle, and opposed to aberrant remodeling, such as fibrosis. It is not difficult to imagine how the CR-memetic flavonoids and polyphenols might amplify this beneficial effect of running. These molecules are known to affect NFAT activity.

Adverse immune invasion is coming to the forefront as one of the primary effects of aging. The effect of running and these molecules gladly appears to be ADDITIVE in this case. One of the great things about running is what it teaches you about the difference between pain and discomfort. Avoid abuse of painkillers. Less inflammatory load means that runners may need less aspirin and other painkillers, not more.

Let’s bone up for winter. – #fitness #running #biking #exercise #nutrition #carfree #lifespan #fasting #longevity

The caveat of the cold adaptation training is to avoid actual hypothermia and frostbite. If you are training in the cold, you should look up the symptoms of these problems, so that you can avoid them. One solution for me is to workout near the train lines. If you need to bail, the nice warm train is not far. Bicyclers can include a blanket or additional warm clothes in the panniers. If you are running in the near athletic range, adding a light pack for cold weather is also probably a good idea. Essentially, if you have proven to yourself that you can run 10 miles every day, then adding a light pack is no big deal.

High athleticism creates diagnostic dilemmas, so in order to avoid unnecessary problems, going to the doctor should be a last resort. Try detraining before going to the doctor. One example of a diagnostic dilemma results from the fact that muscular types are sometimes misdiagnosed as obese. Another might be the presence of low levels of heart proteins, like cardiac troponin T (cTnT) in the blood, or small abberations in the ECG. Essentially, sick people are under alot of strain, and that strain sometimes looks mistakenly like the strain of healthful physical activity.

This study looks at the biomarkers of both skeletal and cardiac muscle damage. http://1.usa.gov/1xHe1oU

All of us who are working out near the high athletic level are probably aware that it is not unusual to find muscle protein in the blood. We tell people that physical activity results in beneficial cardiovascular adaptations. Let’s keep it consistent. There is almost no coronary disease in age under 40, but they get cTnT in the blood too. cTnT levels correlate with training level. If you are well-conditioned, don’t worry about low-level cTnT in the blood.

More cold weather training notes http://bit.ly/11ycqDI

There must be a way to show that cTnT release predicts beneficial adaptation in the heart muscle. The problem is that we are so often studying disease instead of health and fitness. If you have a known heart condition, caveats obviously apply, but using low-level cTnT as a diagnostic tool would lead to too many dilemmas wrt. physical activity, IMHO. The problem would be compounded by similar dilemmas surrounding the BMI calculation. Many athletes sometimes keep mild symptoms to themselves, such as mild syncope or paresthesia, and the reason is obvious. Medical dilemmas lead to errors, and erring on the side of caution can harm people who are trying to do the right thing.

BTW, I can’t wait to try my gel Cumulus running shoes. Wow! 6+ miles on the hills planned for Saturday, and lap time continues to improve. This is great progress. I only wish I could run much more! Time will tell. experience was indispensable. Many people would find the discomfort unbearable, but the pain is transient and mild, and the knees and quads recover quickly. The benefit is clear in the improved running capacity.

Regarding training advice\u2013 http://bit.ly/1sVwSdx

Here are the experiments. You can prove it to yourself. http://bit.ly/1ubxjeL

Are athletic training improvements coupled to longevity improvements? http://bit.ly/1qlIfsZ

Athletic improvements remind a person about the reasons they are trying to live healthy. Exuberance is implicit in the process. A lap for me is 1.5 miles around the lake. I’m loving it. I should have started running laps around Druid Hill Park lake years ago. Running in the hills is a big thrill!

Using this training schedule, I’ve cut 4 minutes off my lap time. Improvement continues http://asics.tv/1xsEvGQ

When I get tired of the level path around the lake, hills and fields are just up the road. I love this place, Druid Hill Park. There are also dirt roads, shale stone trails, dirt trails, curbs, and circuit training stations, and lots of deer. The view is great, especially from the dam. You can see the whole city. All, to say nothing of Baltimore Zoo, which is right in the middle of the park. Light rail stops dot the path to the northwest ridges, the Jones Falls Trail. It is runner’s paradise.

Biking v. running  http://bit.ly/1qGurGB

Every time I hear the word “run” or “running” now, my ears perk up. It is so common in metaphor and parlance. When the body begins to acquire new capacity, it craves for more and more. I’m looking forward to my run today. I’ve been running off and on over the years, always to a false start. This time it is different. I’m making the best progress that I’ve ever made, thanks to fasting and a great training schedule. It is expected that within a month or two, I’ll be attaining to speeds that I only ever dreamed of. Don’t worry about the competition tho. My legs are rather short, and my feet have supination. ;-)

My first century ride, 112 miles http://bit.ly/1ApeBGs

Liberty reservoir, PrettyBoy, etc, via bicycle – http://bit.ly/YO4z3J

After running in the hills the first time, I detrained for almost a week. The resulting recovery was a tremendous confidence builder. The detraining regimen is indispensable, but once you demonstrate recovery, get back to the training schedule. Distance is currently up to 6 miles. Calf strains are long gone,& I’m getting larger calf diameter. IMHO, if this trend continues, it will be another example of the beneficial effect of flavonoids and other polyphenols on muscle wear&tear.

Once I demonstrated that I could century ride on a bicycle reliably, running was the obvious next step for me. I hit the hills even harder this week, and I recovered more quickly as well. I’m really looking forward to pushing into the athletic range, in order to see if the benefits continue to accrue. The training schedule is friend. I would gladly run much too far without it. It occurs to me that failure in young athletes often results from failure adhere to a scientific training schedule. Another big pitfall is the temptation to set aside the diet that gave them success. Athletes who are successful in their youth probably learned exceptional nutrition skills from their mothers, and they should stick with that.

Assumption: perceived hunger level is a valid measure. http://bit.ly/1zRYAsa

More Interval Fasting Notes http://bit.ly/1vFF8kg

Birds, bats, and bicycles – http://bit.ly/1AfLHGV

The model is that cold weather training promotes propagation of the mitochondria, but… In my view, the nutrition recommendations are more important. http://bit.ly/1vFHgIN It’s also useful to think of cold weather training in the same way as fasting: something that burns calories w/o any physical exertion. Fasting produces a larger caloric benefit, but cold weather training might also help. So, if you are minding the nutrition recomendations, here are the cold weather training recs….

Scroll thru this blog roll for 2 winter bicycling articles. http://bit.ly/1pogMoS

Cold temperatures, strength, & aerobic capacity http://bit.ly/1HDlfxf

BTW, this is one great motivation to run. http://en.wikipedia.org/wiki/Epinephrine – Be sure and scroll down to the phenethylamines link. It’s an eye opener.

Anyone who thinks of adding mitochondrial capacity also needs to think of boosting RBC count. It appears that the flavonoids and other polyphenols improve mitochondrial count, but they also protect the mitochondria from damage. Cold weather training and fasting are ways to push those benefits farther, and they may help with the RBC count too. Sub-freezing weather is returning. I should be able to report about the added foot protection soon. I bought some winter boots for riding and hiking. I’m hoping for a large increase in the winter bicycling range, commensurate with the increase in RBC and mitochondrial counts.

Some organizations are loathe to give up their heavy weather secrets. Other agencies may withhold crucial information for reasons that are not in the benefit of others, or guide people into unfruitful paths. Over-competitive types are often all too happy to take advantage of our weaknesses. I recommend finding better associates. Ultimately, we take responsibility for our own training. Good luck with yours.

More cold weather training notes – #fitness #running #biking #exercise #lifespan #fasting #aging

 

Last night my toes were numb. Today, I feel hearty. Go figure. Happy winter! I also noticed the vibration in the fingers this morning. This is good progress. It would be worth looking at the frequency of the vibration, which is similar to shivering vibration and tongue trill. People also say you can get a taste of this, as it were, from szechuan peppers, which can also produce numbness. These peppers are ironically noted for their heat, but they are overloading the channels that are related to cold sensation. It was in the low 20s F. I also noticed the hills were a good remedy for sleepiness. Breathe harder.
 
Clearly, there is more to the numbness and sleepy sensations than just the channels. ;-) Increased urgency is also consistent with the benzoate derivatives theory. Cold produces more incomplete metabolic products. Darned irritating, especially on a bicycle, where there is more pressure on the bladder. I enjoyed a hot breakfast this morning, very much.
 
The feet stay sore longer in the cold. I was reminded my feet are mildly supinated, which probably explains why I'm running again, but so late in life. It's really a proverb. Nice thing about this situation is that I can bring a lifetime of biochemical study to the pursuit.

Here are the experiments. You can prove it to yourself. – #aging #biking #carfree #Exercise #fasting #fitness #lifespan #longevity #nutrition #running #training

 

Read the calorie labels, including the pet food. Weigh your pets. The calculation is really easy. Put more food in the dish than your animal will eat in a day. Weigh the dish before and after, and subtract. Divide the calories per day by the animal's weight,&do the same thing for all your pets, and yourself too. Behold your numbers! If you like numbers, it's easy to calculate the extra calorie calorie burn in freezing weather. Look up average thermogenics at room temp. There is zero thermogenic calorie burn at body temperature. Put the numbers on a graph, and draw a line to freezing temperature. I think that people will be pretty surprised by these numbers. After you've done these two things, the calorie numbers in the fitness trackers will make more sense. The third experiment is to measure your weight loss per day on an extended fast. Calculate the calories. Advanced folks can use a fat meter to debunk the 3000 calorie myth.

More Interval Fasting Notes – #fasting #fitness #running #biking #exercise #carfree #training #nutrition #longevity #lifespan #aging

 

It looks like fasting intervals can sum up to about 12 days per month. I don't recommend going all the way to 15 days. Even half of that should bring some benefit. Nice thing about intervals, a person should be able to start low and work up to it. For example, if you managed to fast twice for three days each month, this would be comparable to 20% calorie restriction. Like a workout, you could piece intervals together. I had to break my fast early this weekend, so I'm fasting again next weekend. It is intermittent fasting for fitness buffs. The intermittent fasting folks say that you can eat as much as you want in between fasts and still get the same benefit. Athletic types can fast without worrying that they are running too short of calories. For extended fasts, two week recovery condition applies at this time. Be safe. Nice thing about fasting recovery interval is that you can still workout. In fact, working out is recommended throughout.
 
Some may look at these calorie numbers and say that the program is to strenuous, but short-term fasting does not produce physical damage, so that a heavier calorie load is possible during fasting than during physical activity. 
 
What is an extended fast? It's like an extended workout. Fasting 3 days or more burns several thousand calories, which is comparable to running a marathon or biking a centuray ride. I was thrilled by the improvement in my running time after my last extended fast. Fasting is the athlete's secret.

Initial impressions of ATCV-1 – #atcv1 #stupidity #virus #spirulina #chlorovirus #intelligence #running #fitness #biking #exercise #diet #Fasting

 

I'm looking at ATCV-1. It is a chlorovirus. It would be interesting to see if the rate of infection is higher in the coastal areas. One wonders about the prevalence in populations that consume raw fish. Similarly, populations consuming alot of raw sea plants might also have a higher infection rate. ATCV-1 can survive freezing at -70C. Here is chlorovirus a that makes SOD. Perhaps there is a survival advantage. http://1.usa.gov/113MJLk If the virus is as virulent as in algae, it should produce noticeable irritation in the throat. It is postulated that intelligence is affected by the inflammatory load of the virus. Given the experience with HPV,I would not be surprised to find other novel infections of the throat in the future. In my view, the capsid is rather large. It is difficult to imagine what the countermeasures might be. More study, obviously. As always, I think my fitness and diet recommendations might help. It http://bit.ly/113P2Ou The first thing I would try is heavy exercise and red grapefruit. Fasting always helps me with throat irritations.

Biking v. running – #fitness #running #biking #nutrition #food #diet #tgdn #tcot #nra #exercise #carfree #biking #Maryland #CastleDoctrine #Baltimore #2a

 

do bats hibernate? – Google Search http://bit.ly/1ugNJrc
 
Bat hibernation probably explains why I have not recently been chased by hungry bats. Late in the season, fitness buffs must look awfully tasty to cold bats. When you are radiating alot of heat, you look more attractive to bats and mosquitoes as well. This is one reason I prefer biking. Angry dive bombing birds usually miss the bicyclers too. Bees and wasps provide alot of incentive to improve your uphill skills. Bicyclers also seem to have an advantage against rock-throwing citizens, tho I'd imagine the runners do OK. As a matter of fact, Baltimore is not a castle doctrine state, and running appears to be a Baltimore City tradition. So, I thought that I would improve my running skills. You should see the little vandals scamper.

Interval Fasting – #fasting #biking #running #aging #lifespan #exercise #fitness #nutrition #longevity

A fasting man of average size will lose about 1500 calories of body weight each day. 1500 calories is equal to about 1 lb of body weight, biking for about 3 hours, or running 4 hours. I’ve noticed that fasting is alot like extreme training except you don’t get winded. Fasting makes a person tired in a similar way as hard work. Fasted muscles may be a little slow and crampy for this reason. It is alot like the after effects of exercise. These observations probably explain why is fasting better than exercise from a longevity perspective, although you really need both exercise and fasting.
Fasting gives a similar effect as exercise, but without the high oxygen exposure. It should be possible to better isolate the beneficial effects by thinking about the comparison of fasting and exercise. In this round of fasting I lost weight faster than in previous rounds, which can only be due to improved conditioning over the past years. Endurance training improves the capacity to store energy.
After fasting two days, the next morning I got my best running time ever. It would actually be a good idea, to get an estimate of improved muscle conditioning from the higher rate of weight loss during fasting. I did a little calculation. The faster time is apparently directly related to the weight loss, so this result is ambiguous, but there’s also an incentive.
The lore says that fasting is easier in the cooler months. Why not get an early start before the holidays. You can fast for peace ;-). After fasting over 3 days I realized that fasting a well-conditioned body really does result in more cramps. I also woke up with minor stinging in the calves. It is easy to conclude that the difference may be a shift in metabolic rate. The cramps went away immediately, when I broke fast. The minor stinging was resolved with a few stretch/flexes. Later that day, I broke my fast. It may be possible to speed the release of energy stores by combining exercise and fasting. The effect of this combination was manageable, and I realized that I might have gone running instead of breaking my fast.
It is not yet clear whether the combined regimen led to the increased cramping on the 4th day of the fast. Next experiment is whether additional bouts of combined fasting and exercise will eliminate the cramps. The model suggests a recovery period of 2-3 days should be sufficient, but there is also a barrier to initiating a fast. Fasting intervals could be delayed some additional days to reduce any resultant muscle loss. Of course, the muscle loss is easily reversible, and the benefits of fasting are now plainly evident. If you undertake this program, make sure to include supplementation to get the full benefit. Happy fasting!
Update: One more thing to note about interval fasting. It will likely waste your body, if you do not combine with healthy diet and exercise.  I recommend using a fitness tracker to calculate the required calorie consumption for your level of fitness training.

My position has not changed. #syria #isis #tcot #iraq #kobane #isil #pjnet #kobani #obama #ISIS #usa #unitedstates #raqqa #mittromney #kurdistan #islam #iran #codepink #beheading #bds #Obama #9/11

 

ISIS has not killed any innocent American women and children. That is what Obama does. More No terrorist organization has killed as many innocent people as the US has, not even close.  
 
 
Now they blow things up and say ISIS did.  This type of deception is so typical of US. I am outraged that anyone supports US.  It is crucial to disavow the criminal actions of US gov, and disengage from their media, their products, and their politics.  We should do whatever we can do to resist US war plans.  We hear how the US so carefully targets their enemies. Yeah, they are very careful to kill alot of innocent civilians.  We need to teach the US a lesson that people will not tolerate what they are doing.
 

Hilly 4 mile circuit for Druid Hill Park,w/ 1/2 mile marks for intervals. #Baltimore #running https://goo.gl/maps/q3TVy #baltimore #running #maryland #carfree #md #biking #run

Hilly 4 mile circuit for Druid Hill Park,w/ 1/2 mile marks for intervals.

 
 
 
 
 

Help the Progressive Caucus Limit the Iraq-Syria war – #isis #kobane #tcot #is #iraq #syria #is #islamicstate

 

Hi,

 

I signed a petition to The United States House of Representatives, The United States Senate, and President Barack Obama titled "Help the Progressive Caucus Limit the Iraq-Syria war".

 

Will you sign this petition? Click here:

 

http://petitions.moveon.org/sign/help-the-progressive?source=s.icn.em.cp&r_by=985589

 

Thanks!

Athletic

I’m burning 1000 calories on average per day with running, biking, and strength training. In addition, I commute daily to work on my bicycle for a normal aerobic workout shedule. Part of the overall number is Saturday bicycling. I burn several thousand calories with century-level rides on the bike. Guess that makes me athletic. I’ll be taking up swimming soon.

Funny, I will still need fasting to lose the table muscle. Must be a healthy eating gene in my family. :-)

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