Stuff you don't have the time to read I breakdown to the biggest takeaways and what you can do to implement them today!
TRAINING:
How exercise -- interval training in particular -- helps your mitochondria stave off old age
BIG IDEA: Strength training for muscle mass, HIIT for mitochondrial capacity and anti-aging
"Strength training was effective at building muscle mass, high-intensity interval training yielded the biggest benefits at the cellular level". Benefits included mitochondrial capacity and insulin sensitivity.
"...interval training was less effective at improving muscle strength, which typically declines with aging. "If people have to pick one exercise, I would recommend high-intensity interval training, but I think it would be more beneficial if they could do 3-4 days of interval training and then a couple days of strength training"".
WHAT TO TRY TODAY: HIIT such as cardio intervals on a bike, rower or stair climber:
e.g. TABATA - 8 x 20sec on, 10 sec off (done in 4 min! Awesome)
e.g. 4-5 x 4 min intense, 2-3 min active recovery pace
e.g. 4 x 10-30 sec all out 100% cant go any harder, 4 min full recovery
Barbell Squats - Research Update: Bar Placement, ROM and Muscle Activation | Plus: What's 'Best' for Strength & Size?
BIG IDEA: Low-bar back squat (LBBS) and full ROM for muscle mass, partial squats for max strength gains, high-bar back squat (HBBS) for oly lifting
""...the “low-bar” back squat (LBBS) where you place the barbell on the lower trapezius, just over the posterior deltoid and along the spine of the scapula, and which is commonly used in competitive powerlifting as it may enable higher loads to be lifted" and maximizes the posterior displacement of the hips, and increased force through the hip joints in comparison to the knee joints". (good thing if you've got bad knees)
- "practitioners seeking to place em-phasis on the stronger hip musculature should consider placing the bar in the lower position (LBBS) to increase the distance to the center of mass.
- practitioners who want to lift the greatest load possible should likewise prefer LBBS
- practitioners who train for sports with a more upright torso position (such as the snatch and clean) should rely on the high bar placement and thus a lower distance between bar and the center of mass, which will emphasize the musculature of the knee joint"
WHAT TO TRY TODAY: LBBS for muscle mass and highest load, HBBS if you want to train for snatch and clean.
NUTRITION:
I'm A Registered Dietitian. Here's Why I Don't Count Calories
BIG IDEA: Not all calories are created equal. 160 cal of almonds has more fat, protein and fibre than 160 cal of twizzlers, leaving you feeling full for longer and with less blood sugar fluctuation
"When clients see me for weight loss, one of the most common questions they ask is, "How many calories should I be eating each day?" My response is always the same: "You're not going to count calories.""
"Let's take a closer look at where these calories come from. A serving of almonds contains 6 grams of protein, about 1 gram of sugar, lots of healthy fats, and 3.5 grams of fiber. Not to mention it's high in vitamin E and magnesium. A serving of Twizzlers contains only 1 gram of protein, 19 grams of sugar (yikes), and 0 grams of fiber. Oh, and can't forget food dyes and artificial ingredients".
Sometimes healthy foods, like nuts and seeds for instance, are high in calories and may deter a "dieter" from eating them, despite their incredible nutrient profiles. Here's the thing: It's OK to eat high-calorie foods, even if you're watching your weight. If you snack on a serving of candy versus almonds, I can guarantee that you'll be hungry again shortly after".
WHAT TO TRY TODAY: Replace sugary snacks and juices with a handful of nuts, a boiled egg or some avocado
SLEEP:
Light Bulbs That Help You Sleep
BIG IDEA: Light influences our circadian rhythm, the internal clock that tells our bodies when to sleep, when to wake up and when to eat.
The blue light emitted from bulbs, TVs, smartphones and other screens sends a signal to your brain to stop producing melatonin, hindering your ability to get to sleep or reducing the amount of deep restorative sleep.
This, in turn can affect health negatively.
"Disruptions to our circadian rhythm can affect weight loss, libido, mood and sleep patterns. And chronic sleep deprivation can increase the risk of cardiovascular disease and certain cancers".
"The glare is not limited to electronic devices. LED bulbs used in lamps and ceiling fixtures also emanate bluer light, even if it appears white. A solution, some lighting experts say, is to replace the blowtorch with the campfire, especially after sundown".
"As technology for LED lighting improves, companies are making more dynamic lighting that adjusts as you go through your day. Last spring, Apple introduced Night Shift so users can reduce the amount of blue light emitted from iPad and iPhone screens. Lighting Science has produced a line of biological bulbs that give off light meant to complement the circadian rhythm, not disrupt it. The light that emanates from the Sleepy Baby bulb, for example, does not interfere with melatonin production, the hormone that helps you and your baby sleep. The Awake and Alert bulb helps users, well, stay awake"
WHAT TO TRY TODAY: Limit exposure to blue light after dark
e.g. Use Night Shift if you have an iPhone or iPad
e.g. Install F.lux - free software for Mac or PC that reduces blue light and glare
e.g. Invest in some Lighting Science bulbs or other low blue bulbs to replace LEDs
e.g. Use blue light blocking glasses if using screens
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