Google's New Smart Lens Will Not Initially Focus On Diabetes

Novartis just announced that although it is working with Google on a smart contact lens which can monitor glucose levels, the initial trials of this technology will focus on presbyopia or age-related far sightedness.  Human trials are due to begin in 2016.

Novartis to start human tests with Google lens in 2016


Enjoy!

Optimal Performance Requires Optimal Sleep

There are lots of tools available today which can help you track and manage your sleep quality.  My two favorites right now are offered by Whoop and Oura Ring.  Both provide recommendations as to how much sleep you will need based on several factors, including the activities of the present day.  The goal is to work toward achieving optimal sleep as often as possible.

The key is to understand when you need to be awake and then determine the appropriate time to go to bed to make sure you get adequate sleep.

HOW TO FIGURE OUT YOUR MOST PRODUCTIVE TIME OF DAY BASED ON YOUR SLEEP HABITS


Enjoy!



Chuck

Balancing Exercise and Sleep

Exercise and sleep are big contributors to your health.  Several fitness experts weigh in on how to find the right balance between these two factors. It is a good read.

Balancing Exercise and Sleep


Enjoy!


Chuck

Is running dose dependent, just like any other "drug"?

I have given a lot of thought to the health benefits of exercise over the years, but also worried that like many other things in life, there has to be a limit, at which point exercise stops being beneficial and could otherwise harm your health (one of the biggest concern for high mileage runners is burning out, otherwise known as Overtraining Syndrome.  See my blog post on Overtraining Syndrome for more background).

There has been a lot of speculation as to the potential downside to high mileage running, but until now, no good research. The below article covers a fairly recent study, which is a good start, although is likely somewhat flawed. By way of example, there is no mention of diet or other lifestyle choices which could have led to the higher rate of cardiac damage.

The Potential Cardiac Dangers of Extreme Exercise

As an aside, another long range study of ultramarathon runners is being carrier out as part of the Western States Endurance Run - Research.  This organization sends out surveys to runners who have complete ultramarathons from time to time.  They will likely turn out some good information on endurance sports and hearth health down the road.

Enjoy!


Chuck

Update:  The NY Times just published the Ask Well Blog, Ask Well: How Many Miles a Week Should I Run?  This comes to a somewhat similar conclusion about how much running is beneficial.

How sound impacts sleep

The below Huffington Blog post addresses some of the impacts sound can have on your sleep.  It is important to keep your sleeping space dark, cool and quiet.

How Sound Impacts Your Sleep Cycle

Enjoy!

Drink up - Study Links Daily Coffee Habit To Longevity

Coffee is one of the top "drugs" in America.  It is good to see it get some love for the many health benefits it contains. So drink up.

Study Links Daily Coffee Habit To Longevity

Enjoy!


Chuck

What happens to your body during an ultramarathon

Below is another article/graphic, which lays out some of the physical challenges brought on by running long distances.

What happens to your body during an ultra marathon


Enjoy!


Chuck

The Case for High-Intensity Training for Older Runners

The below article on Competitor.com is an excerpt from Joe Friel's book, Fast After 50.  There is strong evidence that structured anaerobic training is key to maintaining racing fitness in your 50's and beyond. I highly recommend the below article, as well as the book to all who are still competing after 50 years of age.

The Case for High-Intensity Training for Older Runners

Enjoy!


Chuck

Your Body During a 100-Miler

Below is a good article on at least some of the impacts 100-mile races have on your body.  There are many more, including hormone disruption and the risk of long term degredation of kidney function. Each person needs to find the running dose which works with them and please listen to your body.


Your Body During a 100-Miler


Cheers!



Chuck

Dr. Christopher Winter: Sleep and its Impact on Cognitive Function

A great interview with Dr. Christopher Winter on sleep, thanks to the fine folks at Smart Drugs Smart.

http://smartdrugsmarts.com/dr-christopher-winter-discusses-sleep-impact-cognitive-funtion


Enjoy!

WHAT HAPPENS IN YOUR BRAIN DURING THE TWO CRITICAL STAGES OF SLEEP

Below provides a good overview of the importance of sleep, and in particular, slow-wave-sleep (deep sleep) and REM sleep. 

http://www.fastcompany.com/3052403/know-it-all/what-happens-in-your-brain-during-the-two-critical-stages-of-sleep

The best device I have used to date for tracking not only the quantity of sleep, but also the quality of your is the WHOOP system.  There are several good overviews of the WHOOP system, such as the article, Boston-based company to sell next-generation wristband to athletes.

Enjoy!

Another good reason why you should blend butter into your morning coffee

Below is yet another great article which lays out the benefits of butter made from the milk of grass-fed cows. Katy and I consume a lot of butter each day, including blending a tablespoon or two into our morning coffee along with MCT Oil.

Why Grass-Fed Butter Is One of the Healthiest Fats on the Planet

Enjoy!

Leaky gut and poor health

Determining if a client has a leaky gut was one of the first things I was taught to look for as part of my functional health training.  Below is a great overview of what is meant by leaky gut and why it is likely to lead to poor health.

http://solvingleakygut.com/

Enjoy,

Chuck

HOST MAY BE PROACTIVE IN DIETARY MODULATION OF GUT MICROBIOTA, SAYS CATHERINE LOZUPONE

Below is an interesting view on the connection between diet and a healthy microbiome. The theory is that the diet, although important, is not necessarily the only driver of gut health.  The author goes on to state that one's immune system determines the mix of bacteria.  This in turn would imply that there is no one diet which works for everyone.

HOST MAY BE PROACTIVE IN DIETARY MODULATION OF GUT MICROBIOTA, SAYS CATHERINE LOZUPONE

Ten sources of endocrine disruptors

As I have mentioned many times before, one's health is based on more than one particular lifestyle modification.  In other words, you need to focus on Diet, Rest, Exercise, Stress, and Supplements (DRESS).

One form of Stress are endocrine disruptors.  These environmental inputs impact your health due to their ability to mimic various hormones such as estrogen. The end result is hormonal dis-regulation, which in turn wreaks havoc on your health.

Below is an article which covers ten of the most common sources of endocrine disruptors.

10 Sneaky Sources Of Endocrine Disruptors + How To Avoid Them

To better health!


Chuck

Treating a bad ankle roll

Katy, the dogs and I headed over to Gorham, NH on Saturday, June 20th.  It was a beautiful day for a hike/mountain run from Gorham to the peak of Mount Moriah and back.  Katy and I try to make this trip at least twice per year.

We had gotten a late start, so fell short of our goal to tag Moriah. All was fine on the way down, at least until we were within a couple hundred feet from the end of the trail.  I was flying along on the final pine needle covered section with fading sunlight, when all of a sudden I rolled my left ankle so badly that I heard a crack.  This was the first time in my life that I was not able to run after turning an ankle.  Boy did it hurt.

I started the recommended Rest, Ice, Compression, and Elevation (RICE) treatment as soon as we got home. I continued this for the first week as both my left foot and upper leg started swelling.

I also spent a lot of time with my left foot in a bucket of ice. I also started taking large doses of curcumin and made more use of our whole body vibration plate.

The swelling had lessened in my lower leg and foot over the first two weeks, but my ankle was still quite swollen. The below is from July 3rd, which was almost two weeks after the incident.

Katy decided it was about time to take X-rays and try her Class IV therapy laser.

Katy prepping the X-ray.

The X-rays showed two fragments, but neither Katy nor my sister the Radiologist felt these fragments were of concern. There was quite a lot of swell, shown, no surprise there.

Next up was the laser therapy.

The protocol called for 10 watts for about 7 minutes.

I was shocked to find that the swelling was reduced the morning following the laser therapy.

I have had two additional laser sessions and will continue with the ice, vibration, and curcumin.

I have also gone to three acupuncture sessions in an attempt to reduce the swelling, which is still persisting after four weeks.

The good news is I was actually able to complete a trail run with Katy yesterday without any pain.

More updates later.

Enjoy!

[UPDATE 07-20-15: I went in to see Dr. Brian Knighton, Freeport Medical Center, today.  Dr. Knighton diagnosed my persistent swelling as being due to tendinitis of my anterior tibialis. This is not the tendon which typically gets injured from ankle sprains, but it was in my case. So more RICE and stretching exercises are in order.]

The ultimate light bulb for maintaining a healthy circadian rhythm

Silk is a new Kickstarter project.  This bulb is very similar to the Philips Hue, but differs in that it can change the color spectrum throughout the day, to help maintain a healthy circadian rhythm. This is a very cool idea.

These Bulbs Mimic the Sun All Day To Help You Sleep Better At Night

Enjoy!

P.S. Non-programable options for helping to hack your circadium rythm are available from Definitely Digital.

Overtraining Syndrome

I suffered through a mild case of Overtraining Syndrome (OTS) in the fall of 2010.  I know first hand how crappy this can make one feel.  Luckily, I am an age-grouper and found it reasonably easy to cut way back on my running mileage and racing. I also moved to a high fat diet and followed the supplementation advice of my doctor.  Both of these helped me feel normal and healthy, and to resume running, albeit at a much lower volume.

Everyone is different, but I encourage my crazy high mileage running friends to listen their bodies and to take time off throughout the year to allow for adequate recovery.

The below article shows just how bad it can get.

Running on Empty

Enjoy!

Chuck

Sleep's impact on weight

For those of you who feel sleep is over rated, think again....

Sleep's impact on weight

Enjoy!

Reach for another cup of coffee

Well, it looks like there is plenty of consensus based on the review of research to justify the daily consumption of coffee for health benefits. So drink up.

More Consensus on Coffee’s Benefits Than You Might Think

Enjoy!

The value of using HRV to determine recovery status

Below is yet another good article which describes the use of HRV status to gauge recovery.  As I have mentioned before, I use SweetBeatLife every morning to check my recovery.


HEART RATE VARIABILITY: THE NEW SCIENCE OF RECOVERY

Another guide to achieving better sleep

Examine.com, the researchers who provide excellent data on the effectiveness, or lack there of, for most supplements, have just published a short guide to help achieve better sleep.

The importance of sleep quality and how to improve it

Enjoy!

Coffee and Liver Health

A recent study suggests that coffee may actually lower your risk of liver cancer.  These studies should be taken with a grain of salt, but in the interim, pour yourself another cup of java.

Liver Cancer Risk: Coffee Lowers It, Alcohol And Obesity Raise It, Study Says

Enjoy!

Does Greater Fitness Increase or Decrease Longevity?

One recent study seems to support the position that individuals who follow a more rigurous exercise regime tend to score better over the long haul with regard to cardiovascular health. Note that the full results of this study have not been published.

Does Greater Fitness Increase or Decrease Longevity?

Your brain on exercise

I have read a lot of articles concerning the positive effects exercise has on your brain and mental health. Phrases such as "being in the zone" and the infamous "runner's high" come to mind.

The below article looks into the science behind what happens to your brain when you are exercising.

Enjoy!

WHAT HAPPENS TO OUR BRAINS WHEN WE EXERCISE AND HOW IT MAKES US HAPPIER

2015 Snowshoe Racing Season

This marked my fifth season of snowshoe racing.  It is a great way to stay in shape during the winter months and helps maintain contact with fellow runners during the off season.

I started off the season with the Whittaker Woods Snowshoe Scramble.  This was my second time racing on this course. This is a fast course despite killer climbs as it is run on mostly groomed trails. I ran with Jeff Litchfield and Leslie O'Dell through all the climbs and steep downhills, but started to fade once we hit the flats about one mile out from the finish. I ended up with a time of 30:46, which was good enough for 14th overall and second in the 50-59 age group.

Next up was the first of three races held at Bradbury State Park, located in Pownal, Maine.

The Squall is the shortest of the three races and is held on the east side (flatter) of the park.  I went out hard and was in good position for a strong finish, but the wheels came off once again.  I found the final mile quite painful and slow. I finished in 27:47, which meant 9th overall and first in the 50-59 age group.

The White Out, the second Bradbury race, was moved up by a day due to a forecasted blizzard for race day.  There was already a ton of snow on the ground, which led to a very soft single track course. I again went out hard and stayed right behind Jeff Walker as we made our way along the initial single track section.  I passed Jeff once we hit a fairly long section of snowmobile trail and pushed hard, allowing me to pick off a couple of more people before the finish. I felt way better this time around.  My time was 46:14 and I was 4th overall and first in the 50-59 age group.

I decided to head back to NH for the Exeter Snowshoe Hullabaloo.  This is a 100% single track course which meant a fast and highly competitive start was in order. I went out hard and ran like a scared rabbit for the entire race. I managed to pass a couple of runners and was eventually passed by one other guy.  I held close to him until the finish. An old school kind of race for sure. My final time was 34:55.  I ended up 6th overall and 1st in the 50-59 age group.

The Bradbury Blizzard was the final race of the Bradbury series and was held on the mountain side of the park. The course wound up and over the summit three times over five miles. I ended up running alone about two minutes back from the group of four leaders. I caught up to three of them after cresting the summit for the second time (they were unsure as to the course direction). I finished with a time of 43:57, 5th overall and first in the 50-59 age group. My final placement for the three race series was 4th overall, first in the 50-59 age group.

The final race of the season was the New Hampshire & Northeast Snowshoe Championships.  This race was held at The Castle in the Clouds, Moultonborough, NH. This was another 100% single track course with lots of climbing.  I was tripped right at the start, but made my way through deep snow to regain my position.  I pushed steadily and slowly picked off other runners as we made the long climb up the mountain. I ended up running most of the race with my good friend Phil Erwin, finishing together in 58:22, which was 20th overall and second in the 50-59 age group.

I am looking forward to getting back to the mountains, but still a little sad that snowshoe racing season is over.

See you next winter!

Chuck

Slow Runners Come Out Ahead

Below is a NY Times blog post about a cohort study focused on determining the optimal level of running from a health perspective.  This particular study would seem to indicate that runners who typically run slower are healthier than those who push the pace most of the time.

I am sure this is not the last word, as there are lots of confounding variables which skew the conclusions from these types of studies.

My take is that exercise is like a drug.  You need to find the right dose and more is not always good.

Slow Runners Come Out Ahead

Bulletproof Coffee: Debunking the Hot Buttered Hype

Below is an interesting article posted by Gizmodo.  I have been drinking Bulletproof coffee for well over two years, using beans from a local roaster, BP's MCT oil (rather than the Brain Octane), and Kerrygold butter.  I drink this more for the taste and belief that there may be marginal health benefits. I otherwise have to agree with the below article.  Fear mongering is rampant in the alternative health sphere and you should always challenge the claims made. And most of all, be willing to give something a try and constantly change up your nutrition to find out what works best for your unique biology.

Bulletproof Coffee: Debunking the Hot Buttered Hype

High Fat, Low Carb Diet, One Runner's Experience

Below is a link to a well written article on a runner's experience with a high fat, low carbohydrate diet ( HFLC).  I frequently test my lipid levels and can vouch for the dramtic increase in total cholesterol, driven mainly by LDL, when pursuing a HFLC diet. As with the author, my HDL and triglyceride levels were/are extremely favorable and I have the large and more buoyant LDL particles.

I have moved to a more moderate carbohydrate diet, with my carbs in the 100-150g per day.  This has allowed me to maintain energy throughout the day, and during exercise and races.

I encourage and advise everyone to play around with the ratios of fat, carbs, and protein to find out what works best for them.

https://layeingitdown.wordpress.com/2015/01/21/my-failed-high-fat-low-carb-diet-experiment/

Enjoy!

Three Steps to Recovery

Triathlon Magazine of Canada just published a good article on recovery.  One of the key pieces of the recovery puzzle is to ensure your nervous system is balanced. As I have mentioned many times before, measuring the status of your HRV system every morning will help you better manage your training and increase your long term performance.

Three Steps to Recovery

Influences of baseline heart rate variability on repeated sprint performance in young soccer players

The below study shows that adequate recovery leads to higher performance. This demonstrates the importance of monitoring your HRV status using tools such as SweetBeatLife.

Influences of baseline heart rate variability on repeated sprint performance in young soccer players

The results of the below study confirmed the validity of iThlete's use of  ultra-short-term root mean square analysis of successive R-R intervals for providing HRV status.  The abstract is as follows:

Validity of the ithlete™ Smart Phone Application for Determining Ultra-Short-Term Heart Rate Variability

Andrew A. Flatt and Michael R. Esco

Additional article information

Abstract

The purpose of this investigation was to cross-validate the ithlete™ heart rate variability smart phone application with an electrocardiograph for determining ultra-short-term root mean square of successive R-R intervals. The root mean square of successive R-R intervals was simultaneously determined via electrocardiograph and ithlete™ at rest in twenty five healthy participants. There were no significant differences between the electrocardiograph and ithlete™ derived root mean square of successive R-R interval values (p > 0.05) and the correlation was near perfect (r = 0.99, p < 0.001). In addition, the ithlete™ revealed a Standard Error of the Estimate of 1.47 and Bland Altman plot showed that the limits of agreement ranged from 2.57 below to 2.63 above the constant error of −0.03. In conclusion, the ithlete™ appeared to provide a suitably accurate measure of root mean square of successive R-R intervals when compared to the electrocardiograph measures obtained in the laboratory The purpose of this investigation was to cross-validate the ithlete™ heart rate variability smart phone application with an electrocardiograph for determining ultra-short-term root mean square of successive R-R intervals. The root mean square of successive R-R intervals was simultaneously determined via electrocardiograph and ithlete™ at rest in twenty five healthy participants. There were no significant differences between the electrocardiograph and ithlete™ derived root mean square of successive R-R interval values (p > 0.05) and the correlation was near perfect (r = 0.99, p < 0.001). In addition, the ithlete™ revealed a Standard Error of the Estimate of 1.47 and Bland Altman plot showed that the limits of agreement ranged from 2.57 below to 2.63 above the constant error of −0.03. In conclusion, the ithlete™ appeared to provide a suitably accurate measure of root mean square of successive R-R intervals when compared to the electrocardiograph measures obtained in the laboratory within the current sample of healthy adult participants. The current study lays groundwork for future research determining the efficacy of ithlete™ for reflecting athletic training status over a chronic conditioning period.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3916914/