I’m publishing a list of the different health and fitness notes that I accumulated over the course of the month. Here’s November.
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A week of sleep deprivation can lead to profound insulin resistance
Activity — staying physically and mentally active — is most powerful cure against diabetes
To increase water in your “dopamine pool”: Eat more cheese, meat, beans (Huberman)
Sizzling Sunlight: Bask in both morning and evening sunlight. Even if it’s cloudy and cold. It’s not just about Vitamin D; it’s about regulating your natural circadian rhythms
Dark chocolate is good for leaky gut (Ben Greenfield)
Cold Plunge Mornings: A lot of people have “mental battles” in the morning and low energy but the cold plunge does the trick – after three minutes, there’s a rush of endorphins happening enabling you to train right after
The average American goes their entire life without fasting for a day.
Kind of wild to think about. Every single day for their entire life, food goes in. This was certainly not true for our primal ancestors and I struggle to think we were meant to operate this way. I still remember waking up the morning after my first fast and thinking the entire nutritional system was a scam. Constantly told we had to eat breakfast, eat 3 square meals per day, etc. Merely a marketing ploy (@DickieBush)
“By looking at sunlight through a window, it’s 50, five zero, times less effective than if that window were to be open.” – @hubermanlab
(This is because windows filter out wavelengths of blue light)
When body composition is considered more precisely, fat mass increases mortality and fat-free mass decreases mortality (Chris Masterjohn)
Positive social connections and good social interactions are number one predictor of longevity (IG prof)
All human studies included in the review were randomized controlled trials mainly conducted in high- to middle-income countries which highlighted that both oral and topical collagen supplements help to delay the aging process, with no differences arising between the two types of collagen. The evidence from the reviewed studies suggested that both collagen supplements improve skin moisture, elasticity, and hydration when orally administered. Additionally, collagen reduces the wrinkling and roughness of the skin, and existing studies have not found any side effects of its oral supplements. (paper)
And even when I’m intently concentrating on my computer, it’s somehow nice to be outside—and, yes, it seems to have made my resting heart rate go down. (Stephen Wolfram)