Fowler Fitness
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Instagram Q & A 9/13/2024
🕑 Added 2024-09-13 15:30:46 +0000 UTCQ: Thoughts on water/dry fasting for autophagy and overall health benefits?
A:
Want me to let you in on a little secret?
Regulating the circadian rhythm blows fasting (and exercise) entirely out of the water in the 'autophagy' department. Look into the rheostatic balance between circadian rhythm and autophagy in metabolism and disease. The selective mediation of autophagy in different organs by the circadian rhythm is controlled by clock genes at multiple levels, including the related genes themselves, post translational modifications, autophagosome formation autophagic flux yada yada. Go back to what I wrote about clock oscillators. Seems absolutely chaotic until you realize that the 'master clock' runs the show and takes the guess work out of the equation. Same with body 'knowing' what organs need autophagy (vs say taking a supplement that's going to indiscriminately work). Oh also, molecular hydrogen can selectively mediate autophagy in different organs as well. That's another reason why I'm a big fan of it
Q: What do you recommend doing for people who have trouble binge eating
A: circadian rhythm regulation. CR is influenced by external cues like food intake and the timing of it, but it's also a bi directional systems. Meaning a regulated CR will also impact things like satiety. So I'd recommend getting on a consistent eating schedule where you start and finish eating at the same time each day. Regardless of how much you eat in general. Misalignment of food intake causes chronodisruption, which is associated with metabolic issues, obesity, and disordered eating in general. That's also going mean getting morning sun (especially first thing in the morning to set the 'clock), and blocking blue light entirely at night. That's truthfully the most importance piece here, evening-type individuals, who show differences in daily behaviors related to their circadian rhythms are more prone to disrupted eating patterns like skipping meals, eating at night etc. CR intervention orround eat ang alastestrely symptoms of night eating syndrome as well as binge eating,
Q: Thoughts on DADA supplementation for performance
A: There's no point in playing around with that. Theres too many unknowns. Just for what? Some minute delay in fatigue? If you want to get into the weeds of arcane and or obscure compounds for endurance and work capacity, just maybe look into something like metaprot or injectable L carnatine (I know you specifically asked me a question about that as well, so that's a from me as long as you understand sterility etc) Both of those are safer and have more published data in humans. Theres still discretion that has to be exercised anytime you step foot into that territory. But I'd much prefer people to stick with things that are generally safe. I have a full list of things up on patreon (article is titled supplements for endurance athletes I believe) that blow DADA out of the water.
Q: Circandian rhythm off tendons? Any impact on healing time
A:
Yes. Different tissues in the body have their own circadian clocks which are local oscillators that regulate bio rhythms.
Those clocks are synchronized by the master clock in the suprachiasmatic nucleus (probably misspelled that) of the brain. Which is basically coordinated timing across the body. That synchronization will be influenced by external cues like light and temperature, and timing of food. But yes you do have distinct local clocks which allows each tissue to optimize its own timing for various processes like metabolism, repair, hormone release etc. that specialization enhances overall physiological adaptability. go back to what i talked about in regards to equilibrium and dissociative structures. Micro-chaos at the individual level but it has a purpose when you zoom out. So yes. Applies to tendons, mitophagy (removing damag mitochondria) and collagen production.
Q: How close/far should you stand to a red light therapy panel?
A:
Depends on what you're using it for.
For injuries and systemic health benefits, you need it pressed directly against the skin.- the harder it's pressed into the skin, the deeper it will penetrate. And this is why I only recommend the panels I have in the bio, specifically Gembared. because they're low EMF - which is a big consideration when using skin contact. For skin, health itself (or cosmetic use) you actually want to use it as a distance. That's one reason where using it 12-16 inches away is actually superior. Same goes for eye and circadian. Benefits. I have full red light buyers guide up on the patreon covering what device to get.
Q: Does cartilage not regrow/ regenerate because it is avascular? Or other reasons?
A:
It's one of them, yes. That doesn't mean that cartilage can't or doesn't regenerate though. It just tends to be more difficult, especially when you're doing things that are insulting the area.
I have some things up in the injury guide for cartliage on patreon. A major mechanism that ties into it is that mitochondrial metabolism is often impaired in those tissue. chondrocytes also more readily accumulate mitochondria that are dysfunctional because of the impaired ability to remove damaged organelles. There are some things like urrolithin a that I've seen be useful for people. PEMF therapy used long term is also freakin amazing for cartilage regeneration but it needs to be used very consistently. That helps a lot with micro-vascularization.
Shockwave therapy as well
Q: Do you have any protocols for hyperthyroidism/Grave's?
A:
No. As I mentioned, I don't release 'protocols' for chronic illnesses because they require a nuance, individualized approach with a practitioner working on on one. I do share things on the patreon that provide some directive, and if I think something is low-risk and high-yield, I'll mention it. One of those things in red light therapy. There are specifically some good papers using RLT on the thyroid for autoimmune conditions because it's able to absorb a lot of IR photons being so close to the skin. I have some specific recs on there for how to do it. Thyroid peptide bio-regulators also have few downsides but shouldn't be used if someone is on thyroid medication.
Q: Stand on Paul Carter or Henselmans/Israetel
A: I don't really get involved in that shit to be completely honest. Mainly because both ends of the continuum (be it advocating for high vs low volume etc and or looking at really any form of published 'evidence' on what the 'best' way to train is) don't really understand the bigger picture. I made a post a while back titled 'When it comes to training for hypertrophy, think Swiss Army knife not steak knife'
— I've said it before and I'll say it again - the best program is the one you're not currently on. Meaning that more often than not, training really boils down more to the act of changing variables than it does the specific variables themselves Boundaries (specifics, rules, details) are necessary in order for us to productively streamline key elements of the training/adaptive process, but we need to be careful that our own rules do not become pathological barriers to progress itself. At some point, whatever you're doing is going to stop working. And you're going to have to change it. Would really suck it you modeled your entire training career around only one way to do something, huh? Context and individual circumstances actually determine what's optimal. Not one or two studies done in a vacuum.
This is why these things are inherently difficult to study. And it's why there's so much pointless infighting.
Comments
Michaël Salgado Espino
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