The human body is capable of big feats of endurance without a lot of training. We are innate endurance animals –
1/ Upright – stand on 2 legs
2/ Lots of surface area – good for cooling
3/ Sweating instead of panting, so we cool down more efficiently
4/ Intelligent enough to carry fuel for long periods of time
5/ Way our butt cheeks are formed are good for hip extensions, the way we push off the ground with each foot strike
The body is good at adapting to endurance but its not so good at dealing with strength, power, injury prevention, flexibility, coordination. If you can train to do those things you can do some creative and amazing feats of endurance.
You can train your body without exercise. Sauna and Steam are great for the cardiovascular system increasing blood flow and moving lymph fluid around, no joint impact so you are not draining your nervous system dramatically, cold exposure same thing – cold photo genesis. Exercise produces mitochondria biogenesis often referred to as the powerhouses of cells. They generate the energy that our body needs to do its job. Every time you get your body to produce endothelial nitric oxide it opens up capillary areas and causes vaso dilation (widening of blood vessels) which in turn produces glucose and oxygen delivery to muscle tissue. By doing that you drive a response to produce more mitochondria to increase adenosine triphoshate (ATP). If you have increased density of mitochondria it allows your body to go on performing longer, harder and faster.
When you are eating a high level of carbohydrate you are oxidising cholesterol
When you combine a high intake of cholesterol and protein with chronic elevated level of blood sugar this causes glycation.
Glycation ( sometimes called non-enzymatic glycosylation) is the result of typically covalent bonding of a protein or lipid molecule with a sugar molecule, such as fructose or glucose, without the controlling action of an enzyme. All blood sugars are reducing molecules.
Glycation can create insoluble plaques – Amyloid plaques and lead to neurofibrillary tangles.
One of the hallmarks of Alzheimer’s disease is the accumulation of amyloid plaques between nerve cells (neurons) in the brain. Amyloid is a general term for protein fragments that the body produces normally. Beta amyloid is a protein fragment snipped from an amyloid precurser protein (APP). In a healthy brain, these protein fragments are broken down and eliminated. In Alzheimer’s disease, the fragments accumulate to form hard, insoluble plaques.
In human nutrition and biology, advanced glycation end products, known as AGEs, are substances that can be a factor in the development or worsening of many degenerative diseases, such as diabetes, atherosclerosis, chronic renal failure, and Alzheimer’s disease. These harmful compounds can affect nearly every type of cell and molecule in the body and are thought to be one factor in aging (Skin degeneration and joint pain) and in some age -related chronic diseases. They are also believed to play a causative role in the blood vessel complications of diabetes mellitus. AGEs are seen as speeding up oxidative damage to cells and in altering their normal behavior.
The combination of health and performance is a marriage made in heaven. The 2 aspects to optimise this are bio hacking and testing. Testing of the blood and biomarkers – found that people looked good on the outside but were dying on the inside with
Low total and free testosterone
High sex hormone binding globulin
High levels of inflammation and oxidised cholesterol particles
There are 4 tests which in the business are known as the 4 meal deal –
Heart rate variability – First thing in the morning when you wake up, put on heart rate monitor strap, turn on mobile and go into sweetbeat app. It takes about 5 minutes for your sympahetic ( your fight or flight nervous system) and parasympathetic nervous system to level out in order for you to take an accurate reading. The higher the reading the fitter you are.
Blood test of gut – Colon, small intestine, stomach and what your pancreatic enzyme production looks like. Most athletes end up with an enzyme deficiency as they are burning through so many calories so they are asking their digestive system to pop out a lot of enzymes.
Poop test – Checks bacteria, yeast, fungus and parasites. Take 3 separate days samples (store them in the fridge) as your microbial fluctuates all the time.
Spectre cell analysis – Vitamins, minerals and heavy metals
These 4 tests goes beyond training and most athletes do not do this so they are missing out on finding whether the body and mind are functioning at their optimal level.
Optimize your day
Get people moving first thing in the morning with a light walk. This gives early morning light exposure which accounts for 20% of the variation in BMI among people studied. Light sends an extremely strong signal to your body and brain to wake up and also helps regulate your body’s circadian clock. Your circadian rhythm may impact your metabolism too. Studies show that animals with changes to their circadian rhythm gain weight even though they didn’t eat more. Messing with your body clock may alter the way your body processes the foods you eat leading to weight gain. What’s more, it may also affect your hunger and satiety signals.
In the afternoon your body temperature and reactions peak. Wine and dark chocolate provide glucose increase foods that partition into muscle tissue.
Insulin sensitive state is between 4.00 pm and 6.00 pm. Reports demonstrated the presence of GLUT4 gene in the central nervous system such as the hippocampus. Moreover, impairment in insulin- stimulated trafficking of GLUT4 in the hippocampus results in decreased metabolic activities and plasticity of hippocampus neurons, which leads to depressive like behaviour and cognitive dysfunction.
Glucose transporter type 4 , also known as GLUT4, is a protein that in humans is encoded by the GLUT4 gene. GLUT4 is the insulin regulated glucose transporter found primarily in adipose tissues and striated muscle (Skeletal and Cardiac).
L – Theanine found in green tea is clinically proven to change levels of amino acids affecting serotonin and other brain neurotransmitters in the brain and provide a better quality of sleep, recovery from exhaustion and refreshed feelings and reduce stress levels.
I would advise someone who is 20 years old, that exercise is more than just skin deep, there is so much more to the body and science shows how it works. Measure- Relax – De-stress – Recovery (a power lung will assist breathing)
Every day work hard, produce content, learn and adapt, it’s the power of consistency, people want everything too quick. Producing with excellence will really benefit people, it’s about the journey.