Tag Archives: running

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

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.

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.

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.

 
 
 
 
 

Assumption: perceived hunger level is a valid measure. – #training #swimming #running #health #food #diet #nutrition #fitness #carfree #biking #centuryride

If you are like me, you are hungry most of the time, and well able to eat a sufficient amount of food to produce the effect of obesity.

While this may seem like a trivial observation, it is not. It is  
merely commonplace. Some careful thinking yields helpful insights.
 
How many calories are needed? 
 
I think most people have the urge to eat far more calories than they
actually need to sustain a basic level of life. There is this 
unfortunate tendency to mystify the basal metabolic rate, but it is
dead easy to measure. Just measure the average weight loss during 
a sustained fast, and calculate the equivalent number of calories.
For a man of average size the number is around 1500 calories. This
is the number of calories that are needed to sustain basic life  
function. 
 
Why do we desire more than the minimum required amount of food? 
 
Obesity is clearly not the solution, but rather the problem. The 
only reasonable answer to this question is that we need to be doing
the amount of work that is commensurate with the amount of calories
that we desire to consume. In essence, our hunger is our incentive
to work. 
 
How much work is required?
 
Unfortunately, most people have no concept of the
amount of work that is required to burn off this many calories. An
afternoon in the gym may only burn only a few hundred calores, but by 
the measure of hunger, we must burn calories by the thousand.  
Consistently applied effort will yield the desired result. 
How hungry are you? Why be hungry all the time? Eat what you want, 
then work it off. 
 
There is obviously much more that can be said about this subject.
Hopefully people will share their insights. I'll be posting more about it later on.
 
Regards,

proclus

Longevity, strength, and fasting – #longevity #strength #weight #fasting #calorie #athletes #running #runners #exercise

 

Sorry to report that this may be somwhat of a bad edit. The information is important, but I wish I had more time with this draft. Urgent need to post key info. More later.

Regards,
proclus
http://www.gnu-darwin.org/

 

Clearly, losing weight should not be the goal for everyone. Want to extend your life? Avoid too much sitting. – [Harv Womens Health Watch. 2014] – PubMed – NCBI http://1.usa.gov/1qc7EFM Some evidence that physical activity and fasting (CR) are similarly linked to longevity. – NCBI http://1.usa.gov/1qywgr5

We should consider the problem that enhanced longevity has not been the aim of training research. Much room for improvement. Much more work can be done, because strength and endurance capacity improvements are linked to enhanced longevity. The cohort of athletic types is now sufficiently large to produce meaningful longevity data. Much of the work is already done. We have excruciatingly detailed data on how to produce strength improvements,but not much on related longevity improvements. Why? It may not be necessary to conduct a protracted longevity study to get the answers we are looking for.
 

I think what is needed is a focus on best practices among those who are already engaged in life extension. Comparing to the general population is of limited utility, because this method cannot identify best practices. Perhaps the calorie utilization of a fasting person is a better baseline. It is easy to measure.
 

It can get a little nutty when people go buy a 1000 calorie super meal after burning a couple hundred at the gym. It could literally take you hours of intense to burn off that super size meal. I'm thinking of winding down the tweets, but I'll say this. I've been a dedicated bicycle commuter for over 30 years… Virtually nothing has opened my eyes to exercise and metabolism like the did. I'm not going back. I'd imagine that first time marathon runners have a similar feeling…. Burning several times the necessary daily calories in a single run makes a lasting impression. There is someone who told you that too much is unhealthful. They were trying to deceive you.

 

Some have said that I'm not a real deep thinker ;-). Others say that talking too much about is actually counter-productive. These days I'm more suspicious. Maybe we should be talking about more instead of less. Is it bragging or encouragement? Some say you shouldn't bother running many miles, if you are too slow. These days we know that is probably bad advice. The idea is that more people will benefit from if we talk about it more. It's not just for athletes. It is time to hear from the people whose ideas were classified by US gov. Enough of the secrets! We should no longer tolerate that research is funded by the people who want to keep the results to themselves. Sadly I had to tell one woman that she could not lose any weight by stair climbing alone. Let's turn on the lights! I've just had it with the BS factory. info is for everyone, not just professional athletes. I did 2 trips in 3 days. 2 days later I'm back to normal, better than normal. Why can't we communicate this? One problem is abit of collusion between highly competitive people and other people who are looking for any excuse to avoid working out. People aggregate to the minimum requirements and get sub-standard results as expected. The whole minimum requirements concept is deceptive. More produces better results. This is what we should be teaching. So who is pushing the minimum requirements meme? US MSM.  Is anyone left who is surprised that they are lying to us? They will have their elite athlete rock stars tho. What would happen to all those pharma consumers, if people exercised more than the minimum requirements? It is time to apply information sharing to training research.