Measuring Heart Rate Variability is Easy: Here's Why You Should

Heart rate variability (HRV) as a simple way to measure readiness to train. It's also an ideal biomarker for tracking your workout progress, which allows you to avoid overtraining and running into low cortisol issues. Because of the benefits of HRV, I get everyone I work with—athlete or not—to take...

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Iron Overload and Oxidative Stress

Transcript Hi there, this is Chris from Nourish Balance Thrive. I thought I’d make this short video to explain some of the biochemistry investigation I've been doing recently on our high-level athletes. This particular example comes from a former Ironman who developed atrial fibrillation and had an ablation in 2014....

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Creatine + Beta-Alanine Cyclocross Experiment Update

A surprising number of people have been asking me how the creatine and beta-alanine experiment has been going. After seeing a huge increase in my 60-second power, I decided to suspend the experiment until after the cross season is over. I'll continue taking both supplements until I'm finished racing, and...

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4 Steps to Eliminate Excess Estrogen

Is chemical castration happening to our global population right before our eyes? Is the diet that we have all been told to eat, making us fat, sick and tired? Do companies use chemicals in their products that they know can harm us, or reduce our vitality? I may be bold,...

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Are Your Red Blood Cells Delivering Oxygen as Well as They Could?

My weekly trip to the lab inside Sutter Health wasn't much fun. Fluorescent lights, the waiting room, people with the flu. Needles and blood. The only thing to look forward to was technician Tracy's welcoming smile. "How was your weekend?" she always asked. Often my reply would be "won another...

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Creatine + Beta-Alanine Cyclocross Experiment Week 4

I scored 10/10 on Dr. Tommy Wood's Morning Glory Recovery scale this morning, and so being forced to abort today's session was both surprising and disappointing. The confounding variables were slightly elevated HRV and a low resting heart rate of 39. Usually, I know within the first 30 seconds of...

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How To Reverse Secondary Amenorrhea on a Real Food Diet

Do you wonder when—and if—you should try to get your period back? Is losing your menstrual cycle a health issue that will have lasting effects on your hormones and happiness, or is it the price every woman pays for being skinny? You know the answer, but you may not have...

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Creatine + Beta-Alanine Cyclocross Experiment Week 3

It's week three of my creatine and beta-alanine for cyclocross experiment, and I think the washout period and retest (without supplements) is going to have to wait until after cross season. Results: 60 second power up by +11.60% (from baseline) For an explanation of why I'm doing this, see this post....

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Creatine + Beta-Alanine Cyclocross Experiment Week 2

It's week two of my creatine and beta-alanine for cyclocross experiment, and I think I'm seeing some decent improvement in my 60-second power after just one week of supplementation. For an explanation of why I'm doing this, see last week's post. I've started compiling the results in a spreadsheet. If you're...

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Creatine + Beta-Alanine Cyclocross Experiment Week 1

Cyclocross is fantastic fun, but as a slow-twitch dominant athlete I've never had great results. The races are usually 45 or 60 minutes in duration and despite the appearance of a time trial, the large number of corners make cross a series of short sprints. About two years ago I...

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Do This Experiment

I'm not a huge fan of counting calories, but at some level they are useful for quantifying the amount of food you eat. If you regularly create a large deficit of calories, your body will respond accordingly by reducing energy expenditure.  In the worst cases, I've seen (particularly women) eating...

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How to Get to Know Your Microbiome

Summary: I've just finished building a website that generates a phylogenetic tree in a PDF document from the results of your µBiome data. A tree makes it easier to understand the structure of the data and opens up the possibility of automating analysis. Three years ago I enjoyed a remarkable...

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