“Evidence has been mounting that these common chronic conditions—including Alzheimer’s, cancer, arthritis, asthma, gout, psoriasis, anemia, Parkinson’s disease, multiple sclerosis, diabetes, and depression among them—are indeed triggered by low-grade, long-term inflammation. But it took that large-scale human clinical trial to dispel any lingering doubt: the immune system’s inflammatory response is killing people by degrees…
…The metabolic stress that is a hallmark of modern life, the stress that the body has not evolved to handle, is constant eating, he continues. When people eat, energy and nutrients enter the body rapidly, are processed, produce in turn a lot of by-products, and then need to be reduced to ‘functional substances that are distributed throughout the body, and then disappear very quickly. Many cells and tissues actually undergo a huge amount of stress during this process,’ he explains, ‘as they store appropriate nutrients and dispose of harmful intermediates.’ Part of this process also involves mounting an immune response. ‘The pancreas, for example, must secrete four to five hundred milliliters of enzymes every day’ to be able to manage the incoming energy load with every meal. ‘If you place these organs under constant stress, they start malfunctioning.’ The consequence is that ‘right now, one out of every 10 individuals has diabetes. One out of every four individuals has fatty liver disease. And if you reach a certain age, one out of every three individuals will develop neurodegenerative disease.”
—Jonathan Shaw, “Raw and Red-Hot.” Harvard Magazine. May/June 2019.
When some one enters a gym for the first time, what are they looking for? If they are young, the driving force is often performance. Athletes want to be better at their chosen sport, and the gym provides a training ground in which to improve.
For the non-athlete entering the gym later in life, the focus may be on a particular goal – such as losing weight, cardiovascular fitness, or strength, but these too are performance goals. A desire for improvement is the motivation.
But, there is an interesting disconnect between the user of the gym and the gym owner. The concern of the gym owner, particularly if the gym owner is a corporation, is to reduce their risk of liability and reduce costs.
Enter any “fitness center” offered as an amenity by a corporation and you will find a wide variety machines that are designed, primarily, to prevent people from injuring themselves. These machines encourage repetitive, defined movements that limit the range of motion and the potential for injury. Free weights, if they are available at all, are confined to low weight dumbbells.
The simple fact is exercise machines are less effective forms of exercise than exercising with free weights. Yet, machines are the only options on offer because they are safer, and machines are cheaper than paying for staff to help people learn to exercise with free weights safely.
As a result of this typical safe gym environment, we almost never hear the simple truth. The overall best exercise for improving fitness is lifting heavy weights over a complete range of motion. If you wish to improve your health and fitness, deadlifts and squats are the single best way to do it. People using the gym need to learn how to do these exercises safely. A good gym trains people to do effective exercises safely. A bad gym provides machines to do less effective exercises that are safe and cost effective. Almost all the gyms we have are bad.
Background: Maintaining a minimum fitness standard is a challenge, particularly as we age. American Heart Association (AHA) recommendations focused on HIIT strength training and running suggests two sessions of HIIT strength training and three sessions of running for twenty-five minutes each.
HIIT program criteria:
- It can be done anywhere.
- It requires no equipment.
- It takes less than 20 minutes.
This program is an experiment to see what kind of results can be obtained from HIIT training using one program with one exercise in combination with an easy program of running. It is as simple a plan to meet AHA recommendations for physical activity as I could come up with that incorporates strength training and meets a minimum running goal of 10 miles a week, which is a very low weekly mileage for runners.
Methods: Use the Bats! HIIT Interval Timer. Set up eleven phases. Work, break and rest are in seconds. Blk is for block or number of sets. #/Blk is number of timed intervals per set. Min. is total number of minutes required to complete.
Initial plan is to do this program Tuesday and Friday. After HIIT training, do an easy run/walk of 25 minutes. On Monday and Thursday, do a minimum run/walk of four miles or approximately 40/80 minutes, respectively. Wednesdays, Saturdays and Sundays are rest days.
Experiment will be considered a success if Phase 10 is done four weeks in a row. If I go for four weeks without doing the strength training or reach December 31, 2018 without completing Phase 10 for four weeks, I will consider the experiment over. On completion, I’ll write up a post mortem with results and conclusion and if I want to try it again, how it should be modified.
Results: For four months, I followed this program. I got to phase 3. At the end, I completed 6 burpees for 12 sets for a total of 72 burpees in 18 minutes for 6 weeks. There were dramatic improvements in cardiovascular fitness. Strength was improved. I also gained 15 pounds, which was the reason I stopped doing it.
Discussion: If I were to do this again, I’d focus on the number of burpees per work set and bring down the number per set and add sets over time. For example, I’d start with doing 1 burpee per minute for 10 minutes. As able, I’d add 2 minutes a session until I was at 20 minutes, then I’d drop down to 2 burpees per minute for 10 minutes and repeat the process.
I found that I could do 1 burpee every 3 seconds. So, you could work up to 10 burpees every minute and still have a 30 second recovery period per set. If you did that for 20 minutes, it would be 200 burpees. This is enough fitness for the vast majority of people.
The program above, in contrast, required doubling the amount when you go to the next level. It was very difficult. There needs to be a more gradual adaptation. Using the program outlined in the discussion section, I suspect it would probably take two years to start at 10 burpees in 10 minutes and work up to 200 burpees in 20 minutes.
Two sessions per week is reasonable. As long as you were doing the more gradual program, you might be safe doing as many as three.
The major issue is that doing this kind of exercise is going to fundamentally change your body composition and your weight is going to go up. I think it is worth doing. But, if your goal is to lose weight, then you’ll need to do that first and then do this program when you are ready to build your strength and fitness.
Conclusions: Properly modified per the discussion session, this technique is worth exploration as a way to maintain fitness and strength. But, it should not be confused with a weight loss program. This program will put weight on you, a lot of it.
“Over the last 4–5 years, my main hobby has been to get that by hacking my body and mind using a logical, science-based approach…
…People like me will be able to pay for this out of pocket and use off-label prescriptions from private doctors who focus on upgrading and prevention rather than merely healing. Downstream the extra mood, energy, focus, health, willpower and social skills — enhanced over decades — will accrue further and further advantages to people who upgrade themselves, which will lead to a cycle of further concentration of wealth.”
—Serge Faguet, “I’m 32 and spent $200k on biohacking. Became calmer, thinner, extroverted, healthier & happier.” hackernoon.com. September 25, 2017.
N of 1 experimentation is valuable. The problem in this case is he is arguing hockey stick, compounding returns when the more likely scenario is that he’s going to give himself some form of chronic illness over the long-term. You’re only 32. Do you believe 40 years of thyroid supplementation isn’t going to lead to a health problem?
There is useful advice in write-ups such as this one. Thinking about sleep hygiene, eliminating sugar from your diet, intermittent fasting, weight-training built around deadlifts and squats, HITT training for cardio, meditation/cognitive therapy are probably all good ideas.
The place it goes off the rails is with medications and supplements. A low dose of 5mg of lithium is probably alright. If you take ~100-150mg as he is, you better have normal kidney function. Magnesium supplementation is also probably a good idea, since most of us aren’t eating big leafy vegetables at the same rate our ancestors did.
I could even get behind the very occasional therapeutic use of psychoactive compounds such as MDMA, psilocybin mushrooms, LSD, etc. If they were used to to augment a program of meditation and periodic hours in an isolation tank.
But hormone therapy? Playing sorcerer’s apprentice with your hormones strikes me as a singularly bad idea.