How to View Exercise

The following page explains how to view exercise to reach optimal health and lifespan.

Lists below are abbreviated for reading ease. All info is scientifically supported. Sources and more details are in the References section.

SECTIONS: Intro . Food . Liquid . Supplements . Miscellaneous . Recommended . References

(Grds = Goodreads book page. Imdb = IMDb movie page. Ama = Amazon. You = Youtube.)

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Intro

Before jumping into exercise strategies, here’s a brief review of basic facts about exercise, how important it is for physical and mental health, and how simple and easy it is to do.

Facts

. Exercise is medicine - it boosts happiness energy cognition memory self-confidence goal-setting productivity immunity skin and sexual satisfaction.[1]

. Exercise also improves sleep and is better than drugs at treating depression.[2]

. The four types of exercise everyone should do: aerobic strength balance stretching.[3]

. And the four things everyone should focus on: they’re below, you gotta find them, now get to work.[4] 😜

Little life hacks can make a big difference.

Let’s look at those now…

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Food

Good

. PBD — ups power endurance recovery immunity.[5]

. Citrus — reduces muscle fatigue lactic soreness.[6]

. Ginger — cramps pain nausea, dried better fresh.[7]

. Berries — blueberry strawberry cherry: awesome.[8]

. Raisins — forget sports drinks & gels, eat raisins.[9]

. Alkaline — diet ups anaerobic performance 21%.[10]

. Nitrates — beet spinach greens: faster less tired.[11]

. Spinach — cut soreness 50% much faster recov..[12]

. Chlorella — ups immunity during intense training.[13]

. Nutr.yeast — excellent for post-workout recovery.[14]

. Fenugreek — significantly improve body strength.[15]

. Grape juice — red or purple 15% more endurance.[16]

. Watercress — prevents exercise oxidative stress.[17]

. Peppermint — opens airways raises oxygenation.[18]

. Mushrooms — strength stamina sleep and more.[19]

. Watermelon — for post-workout soreness relief.[20]

. Tart cherries — less pain, more agility strength.[21]

Bad

. Keto — shrinks muscles, lots bad side effects.[22]

. Paleo — bad for exercise insulin & cholesterol.[23]

. Sat fat — bad for motivation brain inflammat..[24]

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Liquid

. Wine — decreases aerobic capacity 45%.[25]

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Supplements

. HGH — worse exercise aches aging and..[26]

. HMB — useless for exercise, ups mTOR..[27]

. Creatine — small dose safe, check purity.[28]

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Miscellaneous

General

. Form — athlean-x a solid free info source.[29]

. Bones — aerobics good, weights are best.[30]

. Tendons — do slow isometric movements.[31]

. Heart rate — goal <80bpm, exercise impro..[32]

. Frequency — maximum 1hr/day & 5hrs/wk.[33]

. Soreness — blueberries and cherries good.[34]

. Timing — for fat-burn fasted 6hr and after..[35]

Specific

. Yoga — for flexibility balance stress sleep.[36]

. Steps — do what you can, what you enjoy.[37]

. Sauna — detox lead from body: 15@200.[38]

. Aerobic — so beneficial at cellular level.[39]

. Weights — progressive overload is key.[40]

. Swimming — great just not cold water.[41]

. Fat-burning — brief high-intensity best.[42]

Endnotes

. Diet or exercise — what’s most important?[43]

. Where to start — focus on four things: do..[44]

. And prayer — prayer changes molecules(!).[45]

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References

KEY: age:greger>age . ch:chapter . cc:clevelandclinic.org . da:draxe.com . nf:nutritionfacts.org . nih:nih.gov . x:x.com . yt:youtube.com

[1] Source: da/exercise & nf/medicine & age/ch:exercise.

[2] Exercise improves sleep and is better than drugs at treating depression - although it is rarely prescribed (nf/depression).

[3] Source: nih/types-of-exercise.

[4] Focus on four things: see Endnotes > Where to start.

[5] PBD: aka plant based diet, ups blood flow VO2 max power endurance quicker recovery reduce inflammation, especially important for endurance athlete immune system; body-wise improve weight fat insulin glycemic control stress, feeling-wise reduce hunger depression increase happiness attitude (nf/pbd & nf/pbd & nf/VO2 & age/ch:exercise), more fruits veggies more power less frailty (nf/foods) … Roman Gladiators & Legionnaires were pbd; pbd same strength as omnivore 5x greater cv fitness (nf/gladiator & nf/athletes & watch Game Changers).

[6] Citrus: reduces lactic acid muscle fatigue soreness improves exercise performance (nf/citrus).

[7] Ginger: decreases muscle cramps nausea, for pain relief better safer than drugs, accelerate recovery from high-load weight lifting, dried ginger more effective than fresh (nf/ginger).

[8] Berries: blueberries pre-workout blunt exercise stress increase VO2 max/performance, doubles NK cells (nf/blueberry @1:06-2:00 & nf/NK); blue/strawberries cut inflammation 50% (nf/inflammation); cherries post-workout preserve strength reduce soreness speed recovery (nf/cherries).

[9] Raisins: just as good at boosting athletic performance as expensive sport drinks/gels (nf/raisins).

[10] Alkaline: diet ups anaerobic performance 21% less lactic better VO2 max level/duration & leanness/body fat mass (nf/alkaline, see also Cancer #40).

[11] Nitrates: in beets spinach greens enhance exercise performance, blood levels 20% higher in vegetarian 40% higher in vegan; best foods: beets arugula rhubarb cilantro basil lettuce more (nf/nitrates @2:50-3:07 & nf/foods); beets pre-run faster time less exertion, nitric oxide supplements bad (nf/beets).

[12] Spinach: eat regular lower exercise muscle damage cut delayed onset soreness 50% faster recovery (nf/spinach @0:35-2:36).

[13] Chlorella: strengthens IgA & immune system from high-intensity training (nf/chlorella).

[14] Nutritional yeast: post-strenuous exercise decreases fatigue tension confusion anger increases mood vigor ups immunity cuts respiratory infection 50% (nf/nutr-yeast).

[15] Fenugreek: significantly improves upper & lower body strength ups leg press 100lbs anti-cancer too (nf/fenugreek).

[16] Grape juice: red/purple ergogenic raises athletic endurance 15% (nf/grape-juice @2:54-4:35).

[17] Watercress: prevents exercise oxidative stress (nf/watercress).

[18] Peppermint: opens airways increases oxygenation improves vigor/athletic performance, too much limits libido yikes (nf/peppermint).

[19] Mushrooms: improve energy endurance brain/heart health immunity regulates blood sugar slows aging & free radical damage; cordyceps fight oxidative stress ups ATP adenosine & strength endurance stamina helps sleep (da/mushrooms & da/cordyceps).

[20] Watermelon: relieves post-workout muscle soreness, avoid painkiller pills (nf/watermelon).

[21] Tart cherries: relieve arthritis muscle pain fibromyalgia (nih/cherry), tart cherry juice cuts delayed onset soreness 50% improves maximum voluntary isometric contraction (MVIC, or strength) sprint agility performance (nf/cherry @2:54-3:44).

[22] Keto: ergolytic aka athletic performance impairing, for high- and low-intensity output significantly ups fatigue & moodiness; shrinks muscles: 8wk strength training keto loses muscle non-keto gains muscle; keto side effects: muscle & bone loss fractures growth stunting kidney stones pancreatitis heart disease death (nf/keto).

[23] Paleo: negates exercise benefits also bad for insulin & cholesterol, pbd fixes insulin in 4d cholesterol 3wks (nf/paleo).

[24] Saturated fat: linked to less activity bad for inflammation brain mood metabolism motivation (age/ch:exercise).

[25] Wine: reservatrol in wine/supplements blunts positive effects of exercise decreases aerobic capacity 45% (nf/wine).

[26] HGH: human growth hormone aka somatropin side effects: water retention swelling worse exercise capacity aching joints carpal tunnel male breast development elevated blood sugar diabetes accelerates aging (nf/HGH).

[27] HMB: aka beta-hydroxy-beta-methylbutyrate, with exercise does not improve muscle mass strength or physical performance, activates mTOR, do not use (nf/HMB).

[28] Creatine: long-term studies lacking, weight gain from water retention, small dose safe check purity (nf/creatine); tip: micronized easier to digest & better solubility.

[29] Form: Athlean-X free youtube channel from physical therapist & strength coach, solid break down of proper form to save joints strengthen muscles/tendons improve athleticism, search any movement/routine probably good vid on it.

[30] Bones: weight-bearing exercise prevents loss, aerobics running jumping good, moderate/high intensity weight training best (nf/bones).

[31] Tendons: strengthen heal with slow isometric. time x tension x volume: 30sec 70%max 3-6sets. key is 24hr pain recovery (yt/tendons & sample exercises: yt/isometrics).

[32] Heart rate: resting heart rate goal 50-80 bpm, exercise improves; eating beans good as exercise, you know the saying 'beans beans they're good for your heart..' lol (nf/heart).

[33] Frequency: maximum 1hr/day & 5hrs/wk (nf/frequency).

[34] Soreness: blueberries & cherries reduce (nf/soreness).

[35] Timing: fasted or fed exercise? for calories/fat-burning: goal 6hrs fasted, exercising before breakfast is best (nf/timing), and after meal walk is good (nf/timing).

[36] Yoga: good for muscles mind flexibility balance stress pain sleep, to avoid injury don’t push your body too far (da/yoga & nf/yoga).

[37] Steps: step tracking obsession born 1965 pedometer (nf/steps); steps not as important as movement, just move regularly. if you prefer swimming cycling or another type of movement then do what you enjoy and will be consistent with. you do you.

[38] Sauna: detoxes lead from body, 15min 200° works (nf/sauna).

[39] Aerobic exercise induces autophagy lowers inflammation repairs DNA (age/ch:exercise).

[40] Weights, aka strength/resistance training: focus on form not weight (see Form above); progressive overload: key for strength growth & endurance (da/weights); tip: don’t think about moving weights, think about challenging muscles.

[41] Swimming: good for joints muscles heart lungs, however if done in cold water it stimulates appetite and usually leads to weight gain (cc/swimming & nf/cold).

[42] Fat burning: most efficient is brief high-intensity movement; best workouts/sports: HIIT running cycling swimming soccer basketball & more; fat-burning happens long after workout, be smart start slow stay consistent add over time (da/fat-burning).

[43] Diet or exercise: both important for weight management but diet is most important (nf/diet & nf/diet, see also Food and ORAC).

[44] Where to start? focus on four things: 1) do what you enjoy. 2) be consistent. 3) eat hydrate rest well. 4) repeat. … see nih/enjoy & nih/ideas & da/rest.

[45] Prayer: watch how water and rice change; words have the power of life & death (Pro 18:21), speak life over your health.

* End note: if you made it this far, nice job. And if you want more, here's: How to View Food.

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Whatever brings you to this page, I wish you great health and hope on your journey.

Be strong and believe. You can do all things (Phi 4:13).

Peace and Love,
Ben