Tag Archives: lifespan

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

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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.

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.

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.

More exercise is almost always better. – #fitness #exercise #aerobic #training #nutrition #longevity #lifespan

  We need to hear less about minimum exercise requirements and more about how more exercise is better. Every wonder why aerobic capacity seems to be not transferable from one sport to another. People need to consider the range. It's really a misconception, but non-transferable capacity is consistent with most people's experience. Why? I know of no theory that could possibly explain why capacity doesn't transfer between sports. Now you have probably surmised that I have discovered the answer to this conundrum. I think I have the reason. Advanced aerobic training is required to create a capacity that is transferable to other sports. This is observable in the triathletes. The failure to realize this resides in the common misconception that there is a minimum amount of necessary exercise. This is false. As a result of this misconception, people's musculature is under-developed, and they falsely perceive that aerobic capacity isn't transferred. More exercise is almost always better.