🏋️‍♀️Science of Diet and Exercise Journal👩‍🎓

It sucks that we still have rampant misogyny & basically, it sounds like you are being asked to be more "girly"(?) That is so difficult when you know that you get people to take more notice when you are assertive(as distinct from aggressive). I think we all get sick to death of walking this fine line. I was told I played golf like a man by one of the women & I think she meant it as an insult. I'm still not sure.
 
I did not get to be a test subject for the metabolic flexibility testing. but every sing one of the younger students had metabolic issues despite being young and fit.

Outside of the lab working out the correct training intensity will be far from accurate but there is a commercial device that uses some of the principles we use in the lab to test substrate usage at rest and is a lot cheaper than a full metabolic cart.
 
Why do you think that is, Tru?
they are young and active but the testing is supposed to pick up problems 10 years or so before insulin resistance kicks in.

Most of these young adults have a very poor diet, which does not have an obvious health effect now but will in the future. Also the exercise they are doing in the HIIT anaerobic exercise which is great for using calories over all but is not great for mitochondria health.
 
I will also add that in the class discussion the dietary way to combat it was low carb diet or keto and Intermittent fasting with 2 meals per day. OMAD leads to muscle loss. I am adding a Lumen to my wish list
 
That is frightening. Most young people I know have awful diets. I had to look up a Lumen. It looks like a very useful tool to have. I'm not sure that I would be able to put it to good use but I'm sure you would.
 
The Lumen obviously can't give all the data of a lab test which allows us to work out the best exercise intensity to fight the problem but it does measure the CO2 in the expired air at rest which is used to determine the percentage of fat : glycogen (carb) use at rest. In a person with a healthy metabolism the primary source should be fat by a long way. What you have just consumed can have an effect and for the testing in the lab we had to abstain from caffeine for the day to be able to get good clean results.

Caffeine has been shown to increase calorie burn BUT caffeine raises catecholamines (stress hormones), these hormones change the substrate used for energy from fat to glycogen. Which is fine for a short period of time to improve performance but a chronic rise causes lots of problems including increases in abdominal fat.

If the body does not have the metabolic flexibility to swap between burning fat and carbs at the appropriate times we have a long term problem in the making.
 
In a person with a healthy metabolism the primary source should be fat by a long way.
Been thinking about that and when I eat a lot of suger for longer periods of time I get unbearably hungry between meals. I guess fatigue and being hungry after sugar make sense in general because of the insulin spike/crash but it gets a lot more extreme when I do it a couple of days in a row. Could that be my body trying to switch over to all glucose, all the time already?
 
Been thinking about that and when I eat a lot of suger for longer periods of time I get unbearably hungry between meals. I guess fatigue and being hungry after sugar make sense in general because of the insulin spike/crash but it gets a lot more extreme when I do it a couple of days in a row. Could that be my body trying to switch over to all glucose, all the time already?

you could be right, I find it scary that 21-22 year old fit students were registering as using 65% glycogen for energy at rest rather than the 70-85% fat that should have been happening. Age makes it worse. Of course there fitness levels being better their optimal training intensity will be higher than mine.

I need to kick my own diet back into shape with possibly adding some IF into the mix. If I can get my pain levels under control for my injuries then I will be able to do more zone 2 training for my mitochondrial health, it will be hard to fix but I am stubborn and don't give up.
 
Between being stubborn and knowing that sticking with it is the best thing to do no matter what I'm sure you're going to have the best possible outcome for your situation. In the meantime I'm going to try and go for more pulses/fruit and fewer highly-processed sweets.
 
I have been rather stressed with Uni and have just not felt up to posting, completed day 1 of this years Push-up challenge, now I am going to flop on the lounge chair with some of the mead I make with my son and watch Origin and try not to wake little miss up when I yell at the TV. Son and D are out playing pickleball.
 
Drinking mead while yelling at the tv sounds like am excellent way to pass the time :rotflmao:
Best of luck with the push-up challenge: I know it means a lot to you and it must be so hard when your shoulders aren't their best.
 
now I am going to flop on the lounge chair with some of the mead I make with my son
Sounds good! Do you have a good mead recipe? I would like to make some, tried it once years ago and it turned out bad. Have not attempted since. Here in Utah we can get good raw honey from beekeepers, so I think about it.
Drinking mead while yelling at the tv sounds like am excellent way to pass the time :rotflmao:
Yep!
 
It was not a good game last night, I was horrified by a tackle made by my team leaving the opposition player unconscious before he hit the ground and lying there twitching for quite some time before regaining consciousness. all of the Australian football codes do not use padding and helmets and brutal tackles are expected, this was beyond acceptable and our player deserved the send off, leaving the team short a player for almost the whole game.

Sounds good! Do you have a good mead recipe? I would like to make some, tried it once years ago and it turned out bad. Have not attempted since. Here in Utah we can get good raw honey from beekeepers, so I think about it.

We usually make our batches in a 5 litre demijohn, the last batch was made in a 20 litre.

in a 5 litre we use 1-1.5 kg of local honey, 1/2 packet mead yeast and whatever we are using as added flavour, I really liked the lime mead we made and without going and looking at our notes from the batch from memory we used about a cup of fresh squeezed local limes (son is the brewer at a local lime farm and brewery). the 20 litres of passionfruit mead used the pulp from a full packing box of fruit we got free from a local farm.

Using 1 kg of blood plums produces a lovely blood mead.

I also prefer a sparkling mead to a dry but that outcome depends on how much honey you use and how long you let if ferment for. The short fermentation time of a sparkling session mead has around 6-8% alcohol so not much more alcoholic than a beer.

To speed up clearing we use bentonite and cold crash to stop fermentation so we are not adding sulphites or fish so it can be shared with friends with allergies.
Bentonite is a type of clay.

I was drinking the dry passionfruit mead last night and at 19% alcohol it has quite a kick to it.

We don't back sweeten because we don't chemically stop the fermentation, we either cold crash and keep refrigerated for the sparkling or have a dry mead we don't need to keep cold.
 
The number of concussions in AFL is horrendous. I was glad our younger son changed to soccer at high school, even though he had injuries, including a compressed spine, which turned out ok. Your mead sounds delicious, Tru. G yells at the footy too & throws his feet around. It's pretty funny to watch. My Dad used to as well.
 
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The target number each day relates to a metal health fact.

I will do as many reps as my shoulders can handle then finish with other exercises. The organisation has a few sample routines for those who are just everyday people with no fitness knowledge and no ability to complete the reps as push-up variations only. Exercise based challenges are often not good for the body so it is good this annual challenge not only supports a good cause, it encourages participants to stay within their physical limits so as not to do themselves harm.

If my shoulders were uninjured this would be a single set.
 
Push-ups almost done,

metabolic conditioning done, but maintaining the correct pace for long periods of time is mind numbing and ideally I should have gone for longer but 5.5km row in a bit under 40 minutes at a very steady 17 s/m is ok. the calorie burn was not important but clocked in at around 250 calories for the row (i didn't write it down)

Being able to maintain a steady stroke per minute is important to develop for those looking to improve rowing performance as is learning to apply the same force to each stroke. For my metabolic conditioning to improve my mitochondria I will be looking for improvements to stroke rate while maintaining my breathing rate below my GET.
 

This is the send off hit from last nights game.

I loathe Gus it may be better to watch without the caveman commentary.
 
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