Category: Health

Health and Fitness learnings for October: “Walking is an incredible glucose disposal signal”

Why raw carrots are so good for gut health:
-antibacterial against pathogens
-can bind excess bile, estrogen
https://x.com/outdoctrination/status/1839752469460508861?s=46

One hour on plane with window open = 20 minutes in a tanning bed
Always close window shades when flying — reduces UV exposure since most airplane windows are not properly UV filtering

People who regularly used saunas reduced:
-Sudden cardiac death by 63%
-All-cause mortality by 40%
-Dementia by 66%
-Alzheimer’s disease by 65%

When drinking, eat lots of saturated fat — meats, cheese, eggs, coconut, butter, milk
https://x.com/alpacaaurelius/status/1847551531295658347?s=46

NAD (750mg IV loading dose; not absorbed well orally) works almost inexplicably to help go from a sick state to a well state very quickly; loading dose with 1x per month maintenance dose “If I had to pick one thing for people, engaging in NAD would be it.” – Craig Koniver

You will always feel young so long as you can run sprints, regardless of your age. Best anti-aging exercise you can do

This isn’t just about canned soup—the same principle likely applies to other canned products, including soda, sparkling water, and other canned foods. It’s important to recognize that many aluminum cans are lined with plastics containing chemicals like BPA.

Deep stretch lifts are usually best:
-Full ROM
-5-10% more muscle growth

“Walking is incredible glucose disposal signal”

Sauna can help excrete microplastics
https://x.com/BioavailableNd/status/1849606697175875726

Drinking vinegar before / while eating can reduce glucose spikes by 50% or more: https://www.instagram.com/p/DBW6aqGuhLD/

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Here are learnings from August & September

Health and Fitness learnings for August and September: “Leg strength = longevity”

Drink more ginger tea
* Low thyroid function: ginger tea.
* Constipation: ginger tea.
* Menstrual cramps: ginger tea
* Cold hands and feet: ginger tea.
* Low immunity: ginger tea.
* Joint pain: ginger tea.
https://x.com/bioavailablend/status/1837838703080665121?s=46

Brown rice could be bad for you due to high arsenic levels

When muscles contract, they secrete chemicals into the bloodstream. Among these chemicals are myokines, which have been referred to as “hope molecules”. These small proteins travel to the brain, cross the blood-brain barrier, and act as an antidepressant

Terrible to drive car with A/C re-circulating air
https://x.com/caesararum/status/1833496983505707283?s=46

Lose up to 2L of water on 10h flight — medical recommendation is 8oz water per hour of flight (one glass per hour)

Leg strength = longevity
* Weak legs = less mobility
* Bones are mineral factory for brain
* Older adult injury = falling, strong legs help

As a general principle, just avoid fried foods including french fries (acrylamide)

Cider vinegar: It’s better for you than Ozempic. It’s cheaper than Ozempic and it reduces your appetite. Have a shot of #cidervinegar every day.

Literature strongly suggests that speed and strength are the primary levers to longevity.

“Dips are upper body squats”

“Dead Hangs: I think these might have been the transformer, as I’ve only been doing them a few months. Get a pull-up bar and hang.”

It’s been interesting to follow the recent research on how one’s body adapts to exercise. It tends to return to a baseline of how much calories it burns. Thus, it means that your body is both 1) getting better at using the energy it has to burn, and 2) it’s routing the energy from well-intentioned systems that are actually harmful (like your immune system having too much energy and thus resulting in remaining chronically inflamed).

Sprite is one of the better hangover cures because it breaks down acetaldehyde https://www.instagram.com/p/C-TGBzeSAGV/

July’s health and fitness learnings:
https://kevinhabits.com/health/health-and-fitness-learnings-for-july-by-age-30-95-of-people-will-never-sprint-again

Health and Fitness learnings for July: “By age 30, 95% of people will never sprint again”

A growing literature has demonstrated that tea intake is beneficial to human health, including mood improvement (e.g., anti-stress), risk reduction of cognitive decline, cardiovascular disease prevention, lower cancer incidence, and reduced mortality.
These benefits of tea are derived primarily from the effects of its constituents: catechin, L-theanine, and caffeine

// drink more tea

By age 30, 95% of people will never sprint again (!): https://www.instagram.com/reel/C8jaqu3NLSp/

// wild if true; another reason to do HIIT

“CT scan is mammogram for the heart”

Moving muscles for 10m after meal — 30-35% glucose reduction

// Chinese saying 饭后百步走活到九十九

“Muscle is the organ of longevity”: https://www.instagram.com/reel/C9SFiLQOuEp/

Rinsing your mouth with water immediately after eating or drinking can help neutralize acidity, remove residual sugar and clear away the kinds of bacteria that cause cavities and bad breath.

// easy habit to incorporate

Chuando @ 53yo: He prioritizes 8+ hours of sleep & avoids food 5-6 hours before sleep for optimal rest.

“Muscle is sink for glucose disposal” — Attia

Cerebellum = 10% volume but 50% neurons! That’s why racquet sports — anything requiring extensive hand-eye coordination + movement — is so linked to longevity

// what about playing piano?

Stop eating high saturated fat foods eg, sausages, bacon, fatty meats — high association with heart disease and bad cholesterol

Weightlifting just as good as static stretching for flexibility and dynamic range! https://www.instagram.com/p/C9fHQdBOkWJ/

// emphasize more ROM / full range movements in weight lifting, especially at lower weights

Here’s last month’s health and fitness update.

Health and fitness learnings for June: The more muscle you have, the lower your all cause mortality

First foremost — absolutely incredible essay on the bioelectric revolution in biology, thanks to my friendo Cedric for sharing it in his great newsletter:

Keep in mind a crucial point: in all these experiments, the genes of the worms are never edited. You get a wildly different functional worm with the same genes. And what’s even wilder is that some of these changes are enduring: without any further drugs or modifications, the two-headed worm produces offspring that are also two-headed, indefinitely. Think about what this means: we’ve achieved a permanent change in the structure of the worm, without changing its genes. We have transcended the genetic code and are instead learning to crack the bioelectric code of the body.

Now onto the health and fitness stuff I’ve learned this past month:

In summary walking stimulates, lymphatic system gets rid of toxins, optimizes our hormones and gets rid of bad bacteria, lowers SIBO by pushing it into the large intestines where it belongs, gravity.
https://x.com/asdrawingaf/status/1798721389525934513?s=46

Almonds are good for reducing wrinkles

The study analysed data from people aged 40 to 69 and found a causal link between habitual napping and larger total brain volume – a marker of good brain health linked to a lower risk of dementia and other diseases.

More muscle you have, lower your all cause mortality
Resistance exercise is closest thing to fountain of youth
Lift weights + Eat high quality protein

Late night food can disrupt sleep because it takes energy / muscles / systems to digest the food, which delays / disrupts sleep quality;
“Meal timing appears to be a modifiable risk factor for nocturnal awakenings and disrupted sleep.”

When we learn how to do something physical, whether it’s a karate kick or snapping our fingers, the cerebellum is hard at work. The cerebellum takes up just 10 percent of the brain’s volume, but it contains half of our neurons, which means it’s a densely packed area constantly buzzing with activity.

2/3 oz daily mushrooms = 45% less cancer risk
https://x.com/lorishemek/status/1797966646725800166?s=46

People with most saunas have lowest incidence of Alzheimer’s
Mercury detox — sauna is one of most effective ways to detox

Cold plunges — dramatically increases dopamine

Walk 15 miles a week, even if you do other exercise. There’s something special about walking that is distinct from running and other cardio. Humans are made to move slowly over long distances—it’s critical to longevity.

Stop drinking sodas and sugary energy drinks. After a few weeks you won’t miss them and a few months later they’ll seem disgusting. Sugar is enemy #1—it causes inflammation, which is the root of most disease.

Check posts categorized under Health for past updates

Health and fitness learnings for May: a 10 minute walk after a meal can reduce glucose response by 30-35%

Stop Eating All Day (and snacking your kids): Most Americans eat 11 times over a 15-hour period – this is stressful for the body; the body needs time for insulin and glucose to come down

The frequency of aerobic bouts seemed to be more important for their association with health outcomes than the overall duration of daily activity. Concordantly, recent research suggests that short bouts of physical activity can have a strong health-promoting effect

“Watching the news is how you stay on top of other people’s agendas. Taking a walk is how you stay on top of yours.” — Johnny Uzan

https://x.com/ChrisMasterjohn/status/1791625562466779494 — Creatine is needed to spread the impact of mitochondrial ATP production throughout the cell, including in the nucleus, where it is needed for DNA duplication, gene expression, and DNA repair.

10m walk after meal can reduce glucose response by 30-35% (source)

As basic as this sounds, full exhalations are seldom practiced. Most of us engage only a small fraction of our total lung capacity with each breath, requiring us to do more and get less. One of the first steps in healthy breathing is to extend these breaths, to move the diaphragm up and down a bit more, and to get air out of us before taking a new one in.

Meditation (mean rating = 5.8), bright lights in the morning (5), cold shower (4.7), and masturbation abstinence (4.1) also got impressive to pretty good ratings.

Side sleeping allow better glymphatic drainage. especially right side

Spermidine has most significant documented lifespan extension
-studied in naked molerats — don’t age because they produce enormous amounts of spermidine
-most naturally found in: beans; lettuce; wheat germ

This argues that ED and CVD are different manifestations of a systemic arterial damage and, due to the smaller diameter of penile arteries, ED occurs earlier than IHD, stroke or peripheral artery disease (PAD) with an equal extent of artery damage

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