Category: Academy

Both the quality of sleep and the amount of time we spend sleeping have been at the forefront of health considerations for quite some time. Recommendations from the CDC suggest adults should get no less than 7 hours of sleep over a 24-hour period.

Adolescents, on the other hand, should get anywhere from 8-10 hours in the same span of time (though two-thirds report getting less than eight hours of sleep each night). And when long-term sleep duration is less than 7 hours per night, the risk of being diagnosed with a chronic health condition like diabetes, asthma, cancer, depression, and even arthritis begins to rise.

While many of us claim to get enough sleep each night, often times we’re simply recalling the amount of time we’ve spent lying in bed. But as most of us know, there’s a stark difference between resting in bed perusing the internet and laying in bed fast asleep. To understand the many facets of sleep quality and quantity, it pays to know a thing or two about sleep efficiency. Let’s learn how to improve sleep through this concept.

The Basics of Sleep Efficiency

Sleep efficiency is the ratio of time spent asleep at night compared to the amount of time spent in bed. For example, if a woman spends 10 hours in bed but only sleeps for 8 of those hours, her sleep efficiency for that night would be 80%. This is calculated by taking the amount of time asleep and dividing it by the amount of time spent in bed, multiplied by 100%. The formula for sleep efficiency would look something like this:

(Time spent asleep / Time spent in bed) × 100 = Sleep efficiency

If, for example, a college student spent 5 hours in bed but only slept for 2 of those hours, their sleep efficiency would be the equivalent of (2 hours asleep / 5 hours in bed) × 100 = 40%.

An individual that spends the majority of their time asleep while in bed is said to be sleep efficient and to possess a high sleep efficiency. But an individual that spends a large portion of time awake while in bed is not considered sleep efficient and possesses a low sleep efficiency, a trait common amongst those with insomnia or other sleep disorders.

As most of us know from years of personal experience, efficient sleep is characterized by very few nighttime interruptions and greater amounts of energy throughout the day. Inefficient sleep, meanwhile, is characterized by sleep disruption that leaves us feeling tired or restless. To ensure good sleep efficiency, the total amount of time spent in bed should be solely devoted to the total sleep time, rather than any amount of time being devoted to waking activities.

Different Sleep Efficiency Rates

Sleep efficiency rates have a tendency to vary from person to person. As a result, sleep efficiency rates are categorized to determine what a healthy rate is and what can be improved upon.

For instance, a sleep efficiency anywhere above 90% is considered very good. A sleep efficiency of 85%-90% is considered normal. Any sleep efficiency rating below 85% is poor, and the individual should strive for more efficient sleep. Sleep efficiency ratings below 75% are poor and can be indicative of sleeping disorders like insomnia. These rates have been outlined in detail below.

• 90% or higher = very good sleep efficiency
• 85%-90% = normal sleep efficiency
• < 85% = poor sleep efficiency
• < 75% = sleeping disorders may arise

Getting to Know the Stages of the Sleep Cycle

In order to fully understand how healthy sleep occurs (and how we can obtain it), it pays to know the sleep cycle stages that we each experience as we drift off into dreamland. These sleep stages can be broken down into five distinct categories, each one characterized by factors that include heart rate, brain waves, and the movement of the eyes when the eyelids are closed.

Stage 1

Stage 1 of the sleep cycle is characterized by light sleep as you drift in and out. Your eyes move slowly, your muscle activity is slow, and you would be easy to wake if someone tried.

Stage 2

In stage 2 of the sleep cycle, your body commences the necessary preparations for deep sleep. Eye movements and brain waves start to slow down, your body temperature drops, and your heart rate slows.

Stage 3

In the third stage you have finally reached deep sleep. Extremely slow brain waves called delta waves are intermixed with smaller, faster brain waves. The movement of your eyes begins to increase as well.

Stage 4

In stage four, you stay in deep sleep and your brain almost exclusively produces slow delta waves, guiding you toward the fifth and final stage of sleep.

Stage 5

Stage 5 is referred to as the rapid eye movement stage, or REM stage for short. During REM sleep, your eyes are closed but they continue to move rapidly from side-to-side. This is due to both intense dreams and the brain activity that occurs in this stage. It is also during this stage and stage 4 that restorative sleep occurs as the body and mind heals itself after a day of being up and awake.

Now that we know how sleep efficiency rates work and what the stages of the sleep cycle are, it’s time to discuss some of the ways we can seek to improve our sleep efficiency.

Create a Healthy Sleeping Environment

Attempting to fall asleep in an unhealthy sleeping environment is a recipe for disaster. If the lights are shining, music is playing, or your phone is within reach, chances are your sleep efficiency rate will decline as you lay in bed without truly falling asleep. This is when sleep deprivation can take hold if you’re not careful, as nights lying awake in bed will stop you from getting the amount of sleep you need.

To combat these potential negative distractions, turn the lights out and ensure the room is completely dark, thus creating an environment suitable for proper sleep. Cover or remove any lights that blink, flash, or interrupt your nightly routine. From there, leave your phone in a separate room — phone screens have a tendency to produce stimulating brain waves that can keep you awake, along with sounds and tones that act as triggering mental alarms. Be sure your bed and your bedroom are spaces free from sleeping distractions so you can spend your total time sleeping in a space devoted solely to sleep.

Follow a Sleep Schedule

While our day-to-day schedules may change, it’s important to maintain the “internal process that regulates the sleep-wake cycle and repeats roughly every 24 hours,” as noted by Sparta Science We refer to this internal process as our circadian rhythm. Try to follow this rhythm naturally by following the same sleep patterns every single night.

Practice the same healthy habits before bed that prepare your mind for sleep, such as reading a book or drinking water, and go to bed at the same time each night if possible. Try to wake up at the same time each morning as well. Following a sleep schedule can lead to increased sleep efficiency rates and an increased sense of well-being as the body grows acclimated to sleeping and waking at specific times. Though you may not know it, your body benefits greatly from this sense of routine.

Consult a Sleep Specialist

While we’d all like to fall asleep quickly and stay asleep throughout the night, some of us simply aren’t capable of doing so. Conditions that include sleep apnea, insomnia, and even narcolepsy are all common roadblocks to a healthy night’s sleep.

If you think you may have one of these conditions, seek help from a sleep specialist. For instance, those suffering from insomnia would benefit from undergoing cognitive behavioral therapy for insomnia, or CBTI. Others may need medication, or they may be able to solve their problem with something as simple as a new mattress.

If you find yourself repeatedly struggling to attain a healthy night’s sleep or if your sleep efficiency rates are consistently low, consider reaching out to a healthcare professional who can lend a hand.

Take a Few Extra Steps for Better Sleep

While creating a healthy sleeping environment, sticking to a sleep schedule, and even consulting a specialist are some of the most important ways we can improve sleep efficiency, there are a few extra steps we can take along the way.

For instance, consider creating a sleep diary that you contribute to each morning after waking up. Take time to log how your sleep felt throughout the night, what worked to help you fall asleep, what posed a distraction, and what you can do to ensure you either maintain or create sleep patterns that will contribute to better sleep efficiency rates in the future.

You can also use one of the many apps designed to help you log and track your sleep over days, months, or even years. In these apps you can document when you notice sleepiness during the day, how your sleep felt, and with the help of a sleep tracker, even the total time of actual sleep versus time spent awake in bed. From there you can fine-tune your habits and achieve the best possible rates of sleep efficiency.

We All Need Sleep

Sleep is one of the most underrated yet important things we can focus on to ensure we’re maintaining our personal health. By calculating our sleep efficiency and improving upon that figure if need be, we’re providing our body with the care it craves and deserves.

If your sleep efficiency rating is low, use the tactics listed above to make improvements. And if need be, don’t hesitate to reach out to a specialist for help. While each of us may sleep differently, it remains something we all need, every day.

It seems that each week there is new technology being released that allows individuals to access even more data related to their fitness.

From watches that track your movement based on satellite positioning, to cell phones that are able to read a person’s heart rate just by the touch of a finger, there is no piece of information that goes unturned. Finding a fitness tracker isn’t the problem, sometimes the hard part is determining what readings are beneficial are which are not. Helping to narrow in on biometrics that are conducive to your specific fitness goals can help save not only money, but the headache of figuring out the functions of your tracker. One of the more up and coming fitness tracking devices are Pulse Oximeters. This relatively new (to the fitness/health sector) fitness trackers brings up these similar types of questions: what are Pulse Oximeters, and is this something that will help increase my fitness, or bring me closer to attaining my fitness goals?

SpO2

By definition, SpO2 is a measurement of the peripheral capillary oxygen saturation. Peripheral is pertaining to our bodies veins and arteries. This measurement is an estimate of the amount of oxygen in our blood expressed as a percentage of the amount of oxygenated hemoglobin to total hemoglobin. Hemoglobin is the protein that carries oxygen in the blood. Most people have heard of hemoglobin in relation to the blood disorder, anemia.

Effects of Low Oxygen Saturation:

When you body’s oxygen saturation percentage dips below 95%, you will begin to experience the effects of hypoxemia. Hypoxemia means that there is a low amount of oxygen in the blood; this leads to hypoxia, or low oxygen in the tissues. These conditions can lead to a person experiencing shortness of breath, headaches, fainting, and even confusion.

How SpO2 is Measured:

Pulse Oximetry is used to measure the blood’s oxygen saturation. This technique of measurement is a non-invasive calculation of the peripheral oxygen saturation. This technique also provides a measure of the individual’s cardio-respiratory function. Pulse Oximetry used to be used in only clinical practice for patients. Now biometric tracking devices are using it with a target audience of the fitness and sports performance populations. Pulse oximeters are useful in the hospital setting, but who really benefits from them in fitness applications?

Applications of Pulse Oximetry Measurement in Fitness:

While Pulse Oximetry may not have many applications in the general fitness population, it can have useful application in sport specific situations. These types of situations include when people are working out at levels hovering below, at, or above their VO2 max. Measuring your SpO2 can be beneficial during these specific workouts to show athletes and their coaches a specific work rate an athlete can sustain before their bodies begin to require more oxygen than is being produced. When individuals are able to look back at their data after a workout, they will be able to see the trend lines of their oxygen saturation percentage dropping. When the oxygen percentage begins to show a declining trend, this means that you are working above your body’s limit.

How can this be applicable? When knowing your body’s’ limits, you can tailor workouts to increasing your body’s VO2 Max by “pushing” your own limits.

For example, a cyclist could ride multiple two minute intervals increasing their power until they hit a point when their oxygen saturation begins to drop. This application does not only apply to cyclists alone, but many different disciplines of sport across the board that require an athlete to hit high, sustainable limits for a certain length of time; runners, cross country skiing, and swimmers are a few examples.

Another application for using pulse oximetry can be in high altitude events. People who partake in high altitude climbing can use SpO2 biometrics to help track their bodies limits and oxygen levels. A climber can use this measurement to also help them moderate their effort levels during an ascent. If they saw that during a certain part of their effort, ie: increasing altitude, that the oxygen percentage is decreasing; they could determine if that specific workload was in a sustainable range. If their O2 saturation levels were decreasing this can help them to reevaluate their effort. It may mean decreasing their rate of ascension or that continuing the climb may not be in the best interest of their body’s health.

Data is constantly evolving in the fitness industry and the ability to produce marginal improvements is constantly being tested. The  fairly new market of Pulse Oximeters for gathering fitness data is just one of the many new products to be introduced. There are clinical and sport specific applications where it’s information proves beneficial. Determining if you are part of this population of individuals can help you determine if investing in the measurement of your oxygen saturation is necessary.

When we think of “working out” typically we think of going to a gym, or at least of lifting weights. This can be true, but not all the time. A workout can be achieved anywhere with practically anything, including: your very own bodyweight! This is where incorporating calisthenic routines into your workout plan may be appealing since you can do these workouts from the comfort of your own home. No gym, or gym equipment required. First things first; what even are calisthenics?

Any exercise that does not involve the use of added weight, and solely body weight is considered to be a “calisthenic” exercise. In a world today filled with crossfit, bodybuilding, and olympic lifting it may not seem like calisthenics may be receiving the limelight, and this is true. Many of the popular workout routines of today are not focused around solely using bodyweight. Does mean they are bad? No! They are just targeting a different form of exercise and a different exercise response. Does this mean they are the best? Not exactly. Again, it depends on what the individual is looking to achieve through a workout. If you are looking to try to bench press 2 times your bodyweight, then hitting the weight room is a great idea. If you are looking for a great workout that’s quick and easy to do, then maybe calisthenics is the right choice for you! Calisthenics can be beneficial in a variety of ways, extending beyond the benefit of being able to perform them anywhere. They can help you to improve flexibility, muscular endurance, and strength.

Benefits of Calisthenic Exercises:

Calisthenics are known as one of the oldest forms of training. They attract many people due to simply the ease of working out anywhere with no equipment needed. Below are a few additional reasons why calisthenics may be the newest addition to your fitness training.

Endurance:

Performing a calisthenic workout in the form of a circuit is a great way to build muscular endurance. Performing a circuit 3-5 times through with limited rest will build up your body’s resistance to fatigue, kind of like a cardiovascular exercise. Continuing to perform these types of circuits with days of rest between can challenge your body to be able to handle more rounds of repetition prior to muscular exhaustion. Implementing a routine that works the entire body can help to build a muscular endurance for all of your muscle groups, including your cardiovascular system.

Flexibility:

A lot of the movements incorporated into a calisthenic workout requires some degree of flexibility. Take for example: the lunge. To perform this exercise, your body needs movement throughout the hip to allow for the hip extension of the leg placed behind the body. You can even experience tightness through quads and hamstrings. Tightness that you may not even know of, will become evident through the addition of calisthenics to your training. Through increasing strength, your body will become adapted to increasing its flexibility to perform the movements correctly. Having proper range of motion, allows your body to utilize the correct muscle groups to perform an exercise. Inhibited muscles due to poor flexibility can develop incorrect muscle patterns! That being said, standard stretching should not be overlooked. It should be encouraged to perform dynamic stretching prior to calisthenic workouts.

Strength:

This may seem like common sense that calisthenics would build strength, but it doesn’t just apply to muscular strength! Bodyweight exercises can also help to improve bone and joint strength as well. The US Military implements the use of calisthenics in their basic training to help build strength, but to also avoid injuries. Adding calisthenics also helps to build your muscular strength without the wear and tear that weightlifting can have on your body.

Upper Body Exercises:

Some of the most commonly known exercises for your upper body include: push ups and pull ups. Though these are well known, there are various forms of these exercises that you can incorporate into a circuit. Push ups work your chest, shoulders, and tricep muscles directly. Doing various forms such as: T-Push ups, Single Arm Raise, Shoulder Tap, or Clap Push ups. These various forms can help incorporate additional muscle groups such as your abdominals. Pulls ups also help to strengthen your posterior chain (back muscles.) They also help to improve your hand grip. You can vary this exercise by either widening or narrowing your grip.  Additional forms of exercises can include: planking, inclined push-ups, and tricep dips.

Lower Body Exercises:

As the push up is famously known for an upper body exercise, the squat would be the equivalent in lower body exercises. Prior to performing a squat, it is also best to ensure that you have proper muscle activation in your glutes! Performing a few bridges can help to get your glutes firing. It is also best to squat within your range and try not to push outside your limits. Performing squats can also be doing in various forms. From a standard double leg squat, to single leg squatting with stability challenges. Adding in single leg squats can help test your coordination as well as strengthen and develop lower leg muscular function and activation. Another well known lower body calisthenic would be the lunge! This exercise can help develop strength in the quads as well as the glutes!

The gym is always a great place to increase your fitness, but don’t let it confine you. Fitness and strength can be achieved anywhere and that statement has never been made more true than through the use of Calisthenics. Not only strength building, calisthenics can help increase your cardiovascular fitness as well. Finding a calisthenic routine that works for you can help develop increased strength, flexibility, and stamina.

Of the many fluids that play an important role in the human body, none compare to the fluid that is most abundant: blood.

As a vital substance that circulates throughout the entire body, blood serves three primary functions that all contribute to personal health: transportation, protection, and regulation. Yet of the many roles that blood can fill, perhaps it’s most important role is to transport oxygen to your cells while removing carbon dioxide, which is considered waste, to be released through the lungs upon exhale.

Maintaining those oxygen levels within the blood is no easy task. If low blood oxygen levels are present, problems can arise that spell impending health complications or even death.

High blood oxygen levels, on the other hand, are rare and often only occur when using supplemental oxygen. A harmful outcome that may transpire as a result of elevated blood oxygen levels (hyperoxia) is central nervous system toxicity — a condition in which seizures, disorientation, respiratory problems, and even death can occur.

While most children and healthy adults don’t need to monitor their blood oxygen level, those with chronic health conditions such as asthma, chronic obstructive pulmonary disease (COPD), and heart disease must do so on a regular basis.

Here we’ll break down the basics of blood oxygen levels, discuss how they’re measured, and give you a better understanding of the benefits of knowing your blood oxygen saturation levels.

What Is the Blood Oxygen Level?

Blood is composed of three primary ingredients that all contribute to its various responsibilities throughout the body. These three ingredients include a liquid substance referred to as plasma, and solids referred to as white blood cells and red blood cells.

Plasma is the most abundant substance in our blood (over 50% of blood is composed of plasma), which is made up of water, salts, and proteins. White blood cells are the cells of the immune system that protect the body against infection and disease. And red blood cells are the cells that carry oxygen throughout the body.

Given this information, blood oxygen level is simply a measure of how much oxygen is being carried by red blood cells in the body. The body will closely monitor blood oxygen levels to keep them within a specific range, ensuring that every single cell receives the oxygen it requires to function properly. This information is measured in millimeters of mercury, or mm Hg for short.

Now that we know what our blood oxygen level is, let’s discuss how it’s properly measured with the technology we have available today.

How Is Blood Oxygen Level Measured?

Of the two different ways that we can measure and monitor blood oxygen levels, the most efficient way is by an arterial blood gas, or ABG for short. To perform this test, a certified phlebotomist or licensed practitioner takes a blood sample from an artery in the body (often times the radial artery in the wrist) because unlike veins, which carry deoxygenated blood, arteries only carry oxygenated blood to cells.

The sample of blood acquired by the healthcare provider undergoes processing to determine levels of oxygen and carbon dioxide in the body. Though this process is efficient and accurate, it is also invasive and potentially painful, making it a less common choice compared to using a pulse oximeter.

A pulse oximeter, or pulse ox, is a small device that attaches to the fingertip and sends a beam of infrared light into the capillaries beneath the skin. From there, it measures how much light is reflected off the gases in the blood and provides a reading that accurately estimates what percentage of the blood is saturated with oxygen.

This measurement is often referred to simply as SpO2. While using pulse oximetry is slightly less accurate, it is extremely easy and non-invasive, making it the go-to measurement option amongst medical institutions around the world.

Unlike measuring ABG through a major artery, a pulse oximeter can be attached to the fingertip, toe, or earlobe with ease. Such equipment is often for sale through local pharmacy chain stores, so patients can even monitor their blood oxygen level at home. And while research once suggested that nail polish or acrylic nails could affect a pulse oximeter reading, new research now suggests otherwise.

High, Normal, and Low Blood Oxygen Levels

A measurement of oxygen levels in the blood is called oxygen saturation. Use the guidelines below to help understand what an oxygen saturation reading might mean.

High Blood Oxygen Levels

It is uncommon for oxygen saturation levels to be high if breathing is unassisted. That being said, supplemental oxygen may be required to heighten oxygen levels or bring them back to normal under certain conditions.

For instance, mountaineers who experience high altitudes may not receive enough oxygen from the surrounding air (this is because oxygen concentration levels in the atmosphere decrease as altitude increases). Alternatively, medical conditions may impair the amount of oxygen one can absorb into the blood.

In both cases, supplemental oxygen may be utilized to maintain healthy oxygen levels in the blood, and that supplemental oxygen can lead to high blood oxygen levels. As we mentioned above, excessive and consistent high levels of oxygen in the blood may lead to complications as a result of oxygen poisoning.

Normal Blood Oxygen Levels

Normal blood oxygen levels will fall between 80 and 100 mm Hg (millimeters of Mercury). And if a pulse oximeter is used to measure blood oxygen levels, a normal reading will fall between 95-100% saturation.

Low Blood Oxygen Levels

A reading below 80 mm Hg or 95% saturation is considered low, and we refer to this abnormally low concentration of oxygen in the blood as hypoxemia. Such low levels may be the result of a lung disease such as severe COPD that inhibits oxygen flow, or it could indicate there is carbon monoxide in the air, which the body will mistakenly use to replace oxygen.

To determine what factors are causing low blood oxygen levels, speak to a healthcare provider. Low blood oxygen levels can be an indication of serious complications within the body, and should therefore be addressed as soon as possible after detection.

Symptoms of Low Blood Oxygen Levels

Many symptoms may arise as a result of low oxygen levels in the blood. These include:

• Shortness of breath
• Confusion
• Chest pain
• Nausea
• Dizziness
• Increased heart rate during simple activities or during sleep
• Visual disorders
• Lack of coordination
• Increased pulse rate
• Low blood pressure

Causes of Low Blood Oxygen Levels

Hypoxemia, or low oxygen blood levels, may be caused by the following primary complications. Additionally, medical conditions or environmental factors can contribute to the primary causes listed below.

• A low level of oxygen concentration in the air like you would experience at high altitude
• Poor lung conditions that cause a failure to inhale fully and send oxygen to cells and tissues, frequently caused by pneumonia, COPD, acute respiratory distress syndrome (ARDS), or sleep apnea
• Inability of the circulatory system to send blood through the lungs where it can collect oxygen, frequently associated with anemia, heart disease, certain medications

Treatment for Low Blood Oxygen

Treatment for low oxygen levels involves receiving supplemental oxygen to maintain normal oxygen levels. This form of intervention can be performed at home and is referred to as home oxygen therapy, or HOT for short.

Home supplemental oxygen is considered a medication and must, therefore, be prescribed by a doctor. As always, be sure to follow medical advice and consult a medical professional before utilizing any treatment options.

Additionally, lifestyle changes may positively benefit oxygen levels if levels happen to be low. For instance, consistent exercise and a healthy diet play an integral role in combating heart disease, which in-turn affects oxygen saturation levels in the body.

Monitoring Your Blood Oxygen Levels

While most people don’t need to monitor their blood oxygen saturation levels, those with health problems that cause low states of oxygen saturation would be wise to check their levels consistently. Doing so only requires a pulse oximeter, which can often be purchased at the nearest drug store.

Combating low oxygen levels through lifestyle changes, like adopting a healthier diet, starting a new exercise routine, or understanding your sleep habits can take to improve quality of life. When the lungs are happy and oxygen can circulate throughout the body, countless health benefits are in store.

Rarely does one explore the world of physical fitness and exercise training without hearing the puzzling phrase “VO2 max.” Utilized by both professional athletes and casual competitors alike, VO2 max is believed to be one of the greatest indicators of an individual’s endurance.

But what exactly is it? And if elevated levels of it lead to a higher quality of life, how can we increase it? Here we break down everything you need to know about VO2 max, including how you can calculate it for yourself, what modifies it, and why it truly matters.

What Is VO2 Max?

The human body is composed of eleven complex and rather important systems, each one specifically designed to accomplish a different task.

The muscular system generates force that transforms into motion. The skeletal system acts as a framework to provide support, movement, and protection. And perhaps most importantly, the respiratory system fuels muscles with help from the circulatory system. These two work in tandem to pump oxygen-rich blood throughout the body, fueling all other systems in the process.

When we choose to exercise, the task of pumping oxygen-rich blood while removing carbon dioxide is referred to as cardiorespiratory endurance. It’s “the level at which your heart, lungs, and muscles work together when you’re exercising for an extended period of time.” And because cardiorespiratory endurance is determined by oxygen consumption, we refer to this commonly as VO2, or the maximum volume of oxygen that’s used by the body.

VO2 max, however, is a bit different from the standard VO2. Instead, it’s considered to be how fast your body can consume oxygen when you’re exerting yourself at your maximum rate, or your peak aerobic capacity. It’s measured in milliliters of oxygen used per minute per kilogram of body weight (mL/kg/min).

How Do You Calculate VO2 Max?

For professional endurance athletes like cyclists or skiers, calculating VO2 max requires sophisticated equipment and heavily monitored research environments. A standard test involves breathing oxygen via a mask while undergoing a treadmill test at a specific pace.

The pace grows more difficult as the fitness test progresses, and the participant must therefore consume a greater amount of oxygen to power the body’s muscles. Over the course of the study, the athlete’s highest VO2 max is determined, often when they’ve sustained their max heart rate for a brief period of time.

This testing can be expensive, however, and is, therefore, not suitable for everyone. As a result, physiologists have designed specific formulas that allow anyone to calculate their VO2 max at home. Doing so takes into account factors that include age, resting heart rate, and maximum heart rate. An alternative formula may look something like this:

VO2 max = 15.3 × (MHR ÷ RHR)

In this formula, MHR is your maximum heart rate, and RHR is your resting heart rate.

Though your VO2 max will be partially determined by your age and aerobic endurance, most individuals can expect their values to land within a certain range based on their age group.

For instance, sedentary men between the ages of 18-25 years can anticipate levels of 30-36 mL/kg/min. Women of the same age and physical ability can expect levels of 28-32 mL/kg/min. Meanwhile, an elite endurance athlete will often see higher VO2 max figures, often surpassing 60 mL/kg/min. But as has always been the case, this figure has a habit of declining steadily with age.

What Determines VO2 Max?

Age and heart rate are not the only factors that play a role in determining your VO2 max. Because aerobic activity is regulated by your heart’s ability to pump oxygen-rich blood to the body, the heart’s size and strength is a key component. The lungs, meanwhile, must be capable of consuming vast quantities of oxygen that diffuses into the bloodstream. A strong set of lungs will make aerobic exercise less demanding, and your VO2 max will increase as a result.

Truth be told, factors that range from cardiovascular fitness to personal training to your body’s innate ability to diffuse oxygen all play a role in governing the maximum amount of oxygen that one can consume. As a result, professional athletes are constantly pushing the limits of training to amplify their max level, utilizing exercise tests, training plans, and fitness trackers whenever possible.

Why Is VO2 Max Important?

So if VO2 max is a number that constantly shifts and changes based on a multitude of factors, why is it so important in the first place?

Simply put, VO2 max has long been considered the primary indicator of how good you’ll be at aerobic exercise, fitness, and overall physical performance. However, as science has advanced, so too has our understanding of the benefits that come from an increased VO2 max level.

Research continues to indicate that low aerobic fitness levels are connected to an increased risk of death from a litany of causes, though cardiovascular disease remains the largest threat. Therefore, higher aerobic fitness levels are associated with numerous health benefits, such as a longer lifespan, reduced risk of stroke, heart disease, diabetes, and cancer, plus improved mood, improved sleep patterns, and an overall better quality of life.

How to Increase Your VO2 Max

Perhaps the one question people most often ask after learning about VO2 max and its benefits is how they can increase it. The most effective method we utilize to accomplish this task is referred to as High Intensity Interval Training, or HIIT for short.

This form of training places an increased demand on maximal oxygen uptake as a means of producing a higher max level. Because HIIT workouts require the body to deliver a greater volume of oxygen due to increased demands from exercise, how much oxygen is consumed relates directly to what the body can achieve.

Common HIIT plans begin with a steady warm-up followed by intense bouts of cardio with a high demand placed on exercise intensity. These bouts of cardio may include intermittent sprints, hill climbs, and various other tasks that incorporate long intervals. When the workout is complete, a cool down often takes place to reduce lactic acid buildup in the muscle, which has long been known as the cause of muscle soreness. Individuals that utilize this form of training can expect their VO2 max score to increase steadily over time.

If HIIT workouts sound too daunting, however, regular exercise that increases heart rate and blood volume can be just as effective. The key is simply to maintain these bouts of exercise over long periods of time. But the more fit an individual becomes, the more difficult it becomes for them to increase their VO2 max.

Increasing VO2 Max for a Healthier Life

While VO2 max may seem like a figure used solely by professional endurance athletes, in reality, it serves us in many other ways. Used not only as a predictor of overall performance, it’s also an indicator of one’s overall health and can even be utilized as a tool to help predict health risks to come.

This seemingly simple number has changed the manner by which we assess one’s aerobic abilities as research continues to push our understanding of what maximal oxygen consumption truly means.

As with most exercise-related statistics, however, your VO2 max is only as important as the physical work you perform to increase it. Following general exercise guidelines or personalized exercise prescriptions will alter your max level over time, and in turn, lead to a better overall quality of life. As it turns out, VO2 max is far more than just another number.

If you’re interested in fitness and nutrition, you’ve likely heard the term macronutrients, aka macros. It seems everyone is concerned about counting macros and calculating their daily intake. So what are macronutrients? Macros are the fundamental nutritional compounds your body needs to function: protein, carbohydrates, and fats.

While some macronutrients get a bad reputation (looking at you, carbs), the truth is that they’re all essential for mental and physical functioning. Depriving your body of any one macronutrient can greatly reduce your performance both in your fitness routine and in everyday life.

Plus, understanding the unique roles of carbohydrates, proteins, and fats in the body can help you better understand and meet your nutritional needs. Here’s what macronutrients are, and how you can fuel your body properly with each one.

What Are Macronutrients?

Humans need large amounts of macronutrients in order to survive. This is because they provide energy, which the body needs to perform life-sustaining tasks like circulation, hormone production, energy synthesis, and digestion.

The energy provided by macronutrients is measured in calories. This is in contrast to micronutrients, which are vitamins and minerals obtained from food.

So how many calories do macronutrients offer? Carbohydrates and protein contribute four calories per gram. This means that one gram of protein equates to four calories. Fats contribute nine calories per gram.

Each type of macronutrient should be consumed in balance, according to your specific needs.

Age, gender, and physical activity level all influence how many macronutrients you need per day.

Counting Calories vs. Macronutrients

The traditional method of losing weight has been to count calories and reduce overall intake of fats and carbohydrates. This makes sense: when calorie intake is lower than calories expended, the body burns fat and weight is lost.

However, counting calories doesn’t account much for the nutritional value of food. For example, a cookie may contain the same amount of calories as a salad, but the macro content of the salad would likely be much healthier because it provides essential fats and proteins.

More and more, people are counting macronutrients to lose weight while still fueling the body properly. The IIFYM (If It Fits Your Macros) diet is one regimen that focuses on macronutrients instead of calories.

Founded by Anthony Collova, IIFYM helps people calculate the number of calories from protein, carbs, and fats they need to lose weight. These calculations are based on basal metabolic rate, activity level, and weight goals. Then, a plan is created to determine a macro limit and meet that limit daily. Here’s a look at each how each macronutrient works in the body.

Carbohydrates

Carbohydrates are the primary source of energy in the human body. They provide at least 50% of total calories per day. The two main types of carbohydrates are simple and complex.

Simple carbohydrates are composed of small molecules like monosaccharides and disaccharides, which increase blood sugar quickly. In contrast, complex carbohydrates like starches and fiber increase blood glucose levels slowly over time.

Many people tend to look to low-carb diets to lose weight, but most nutritionists stress the importance of including some healthy carbohydrate sources in the diet. When counting macros in your diet, it’s best to reach for complex carbohydrates instead of simple carbohydrates. These keep you fuller for longer, which reduces instances of excess hunger (which leads to calorie consumption and weight gain).

Proteins

Protein is made up of amino acids, which help build muscle, transport nutrients, and prevent illness, among many other functions. The body requires 20 different amino acids for optimal functioning, 11 of which are created by the body. The other 9 must be obtained through protein sources in food, including meat, dairy, soy, and grains.

Essential amino acids include lysine, tryptophan, phenylalanine, leucine, isoleucine, valine, methionine, threonine and histidine. Ample protein can be found in both animal and plant products, and eating a varied diet can ensure that you get all the required amino acids. This is important to understand because it’s a common misconception that animal sources are the only protein providers.

In fact, high-protein plant foods include seeds, quinoa, beets, avocado, and raw greens. Legumes such as lentils, chickpeas, and black beans are great sources of protein as well. Enough protein can be obtained from a vegetarian or even vegan diet as long as you follow a healthy and macronutrient-dense regimen.

Fats

Fats are considered macronutrients because they’re vital for maintaining cell function, boosting brain development, protecting the organs, and boosting nutritional intake from other foods. Fats are composed of fatty acids and glycerol. Essential fatty acids include linoleic acid, an omega-6 fatty acid, and a-Linoleic acid, an omega-3 fatty acid. These are both considered essential because humans can’t synthesize them naturally, meaning they must be obtained from food.

According to the Linus Pauling Institute at Oregon State, “Both omega-6 and omega-3 fatty acids are important structural components of cell membranes, serve as precursors to bioactive lipid mediators, and provide a source of energy.” And both are available from fat as the macronutrient.

Understanding Types of Fats

You’ve probably heard about healthy fats vs. unhealthy fats, the latter of which are found mostly in animal products and processed foods. Eating fat doesn’t always translate to increasing your body fat, however.

Rather, it’s important to understand that unhealthy fats are trans fats, which can lead to weight gain when consumed in large quantities. Consuming too many grams of unhealthy fat per day can also affect a person’s long-term health — increasing the risk of heart disease and stroke while reducing immune system functioning.

What about a low-fat diet? Since 20% of your diet should be comprised of healthy fats, a low-fat diet may not allow for the ample amount of healthy fats required. Focusing only on low-fat foods may also not allow for enough consumption of healthy foods.

Even if you do follow a low-fat diet, it’s important to obtain most of your fats from lean, unsaturated sources. Examples include avocados, almonds, walnuts, and seeds. Oils are also a source of healthy fats, and vegetable oils like olive oil and coconut oil can be incorporated into cooking to boost healthy fat intake and support weight loss.

Understanding Macronutrients and Making Healthy Food Choices

Macronutrients are the building blocks of the human diet. Carbohydrates, protein, and fats are all considered essential because they keep our body healthy and functioning properly.

Carbohydrates work to provide us with energy, so we can fuel bodily systems like digestion and hormone production. Proteins also give us energy, and they help us manage the repair and growth of tissue so we can continue to perform at optimum levels. Fats, though often associated with negative implications, are essential for both our brain and organs.

Counting macronutrients instead of calories may be a smarter way to stay on top of your nutrition and maintain a healthy weight. By making macronutrient-rich food choices, you can better energize your body and ward of instances of deficiency and disease.

For some people, getting a good night’s sleep is as simple as cozying up in bed and closing their eyes. For others, restful sleep can be elusive. Poor sleep can be the result of a sleep disorder like sleep apnea or of behaviors  like drinking coffee or alcohol before bed. Whatever the cause, it can be frustrating when you can’t fall asleep or consistently wake up exhausted and hitting the snooze button.

For people who have difficulty sleeping, it’s important to make lifestyle changes that help promote better sleep. Exercise is a common recommendation for people who suffer from poor sleep. However, some argue that exercise timing is important and that working out before bed may actually lead to worse sleep. We’ll go over whether working out before bed leads to poor sleep and give you advice on the best times to get active.

Does Working Out Before Bed Lead to Worse Sleep?

When we exercise, our bodies work harder and require more oxygen and energy to function at these higher intensities. As a result, our heart rates increase and our bodies increase adrenaline levels, which can make us feel wired. These effects are among the many reasons we exercise. High-intensity workouts such as HIIT (high-intensity interval training), cardio, and powerlifting help support weight loss, burn fat, and give us an energy boost.

But when it’s bedtime, we want to feel relaxed and sleepy. Logical reasoning would suggest that exercise before bed would make sleep worse, but it’s a bit more complicated than that. It’s true that some people suffer from poor sleep when working out before bed. These people tend to feel wired after exercising and have difficulty relaxing and getting restful shut-eye.

For the majority of exercisers, however, research indicates that working out before bed isn’t harmful to sleep. A 2011 study found that vigorous late-night exercise did not lead to decreased sleep quality. They did identify an increase in heart rate during the first few sleep hours, though this did not seem to affect overall sleep quality.

The National Sleep Foundation conducted a 2013 Exercise and Sleep Poll where 1,000 participants were analyzed for sleep quality and exercise. The poll found that, compared to people who didn’t exercise at all, 83% of the study participants reported improved sleep when they exercised at any time of the day. The study found no difference in sleep quality for participants who exercised right before bed.

New studies indicate that exercise can improve sleep for most individuals and particularly for people who suffer from insomnia. A meta-analysis published in 2018 by PeerJ examined nine studies and found that exercise improved sleep quality without adverse side effects. Participants reported decreased problems with daytime impairment and sleep disruptions.

If you’re someone who finds themselves wired after working out late at night, move your exercises earlier if possible. But for the majority of the population, research indicates that working out before bed isn’t detrimental to sleep.

If you’re worried about getting good quality sleep, start by monitoring your sleep habits with a wearable tracker like Biostrap. It’s also a good idea to talk with a qualified healthcare professional or a sleep medicine expert. A medical professional can help you understand your sleep situation and offer tips on how to get a better night’s rest. They may also provide information on the best times to workout to support your sleep.

The Best Times to Workout

Whether you find that late-night workouts interfere with getting ZZZs or you simply want to avoid issues with sleep when exercising, there are other times of day when you can get moving. Here are some of the best times you can exercise to support overall health and improve sleep.

Morning Workouts

It can be hard to wake up early and hit the gym or the trails, especially if you have to get your household out the door or head to work. However, getting up just a little earlier to fit in a workout can offer significant rewards. First off, people who opt for morning workouts tend to be more consistent. You’re less likely to forgo a workout first thing in the morning compared to the afternoon when your day has gotten busier.

Waking up early and at the same time also helps to regulate your body’s natural sleep/wake cycle, known as the circadian rhythm. This neurological process helps send signals to your body about when it’s time to be alert and when it’s time to wind down for sleep. By waking up early, your body will get into a natural rhythm of sleeping and waking, improving sleep overall.

Afternoon or Lunch Workouts

For people whose mornings are already chaotic, early workouts may not be the best choice. Instead, try working in an exercise routine during your lunch break or in the late afternoon. You’ll still have several hours before bedtime so you won’t disrupt sleep even if you tend to feel wired after working out.

As you workout, your body temperature increases, signaling your system to stay awake and alert. As a result, afternoon workouts can give you an energy boost that helps you power through the afternoon. Plus, the core body temperature begins to fall again around four to five hours after a workout, helping to signal your brain that it’s time for sleep.

Anytime

The bottom line is, regular exercise has been linked to better sleep in general. That means any exercise is better than no exercise at all. If the only time you can fit exercise in is in the evenings, that’s ok.

For nighttime workouts, try to focus on less strenuous exercises that don’t get your blood pumping as intensely as cardio. Instead, try incorporating a walk into your evening routine, lift a few weights for strength training, or do a calmer activity such as yoga or pilates.

The time of day that you should exercise is really based on your specific sleep needs. Some people will find they need to do early morning workouts to maximize deep sleep while others don’t have adverse effects from nighttime workouts.

Sleep is a complicated process involving multiple physiological and psychological components so there isn’t one specific workout time that works for everyone. To identify the best time to workout and track how it affects your sleep, a wearable tracker device can help.

Monitor Sleep and Workouts With Biostrap

Biostrap is a wearable tracker that enables you to track heart rate variability and oxygen saturation levels, and offers physical activity classification capabilities to help you get the most out of your workouts. With this data, you can monitor your metrics and build workouts to help you achieve your fitness goals.

The wearable also features a comprehensive sleep lab tool that captures biometric readings every two minutes. You’ll get in-depth information on arm and leg movements, snoring, and other sleep disturbances so you can adjust your habits to improve sleep. You can even print out your sleep lab report to bring along to your doctor if you’re looking for new ways to improve your workout schedule, address sleep problems, and get a good night’s sleep.

Our body relies on three primary macronutrients that provide us with a constant source of essential energy. These macronutrients, or macros for short, include carbohydrates, proteins, and fats. As we’ve discussed in the past, different macronutrients will offer varying levels of caloric energy. While both carbs and proteins have four calories of energy per gram, fats have nine.

Much like a car burns fuel for energy, we burn these calories for energy whether we’re sitting or running down the block. And we’re even more like the automobile’s fuel system than you might assume.

Of the three macronutrients we utilize for energy, carbs act as the primary source because they’re broken down into a usable substance called glucose. And much like a car produces emissions when it burns fuel, our body produces a byproduct of its own when burning glucose. We call that substance lactate, or lactic acid.

A substance commonly associated with exercise intensity, lactic acid is produced as the body processes glucose, and it often causes muscle soreness as it builds up in the blood.

Yet despite all the pain lactic acid may cause, it can actually be used as fuel if we remain within our lactate threshold. So what is this threshold exactly? And how can we train it? Let’s take a closer look at the benefits of the lactate threshold.

What Is Lactic Acid?

Before we can jump into the benefits of training our lactate threshold, let’s take a step back and discuss lactic acid, or lactate, in greater detail.

Imagine for a moment what it feels like to go for a long, intense run. Heart rate is elevated, breathing is heavy, and the body’s muscles are growing sore. We press on despite the pain, enduring this high-intensity exercise because of the countless benefits.

As we’re suffering on the surface, glucose is being turned into energy deep within our cells through a process known as glycolysis. And as energy is made in the form of ATP, our body produces a substance called lactic acid that’s deposited into the blood as a waste product.

Normally our body can manage these blood lactate levels and utilize lactic acid as fuel. But if we happen to push our pace too hard or run at a steady pace for a long time, eventually our lactic acid levels will rise.

At some point, our body won’t be able to convert the waste product that is lactic acid back into energy. This is when we’ve reached our lactate threshold. At this point, lactic acid will flood the body via the blood and negatively impact muscles, diminishing strength and causing soreness.

So, What Is Lactate Threshold?

Lactate threshold is the fastest pace we can run without creating more lactic acid than our body is capable of using for fuel. And because this pace often falls near our 10K or half marathon pace, we can perform exercises like interval training that utilize training zones as a means of improving our lactate threshold. Many training programs will incorporate endurance training that’s designed to make us run just below or at our threshold pace.

Why Is Lactate Threshold Important?

So why is this sore and tiring response to blood lactate accumulation so important in the first place? In reality, it’s because running at or below the pace where we begin producing excess lactate can actually increase our lactate threshold over time.

We can train our body to respond differently to lactate by performing physical activity that reaches the threshold. Elite athletes or endurance sport athletes (such as cyclists and triathletes) often utilize training plans and blood samples that provide an accurate measurement of blood lactate concentrations and thresholds. But the rest of us must figure out our lactate threshold on our own.

Determining Our Lactate Threshold

There are two principal ways by which we can determine our lactate threshold.

Blood Testing

The most concrete yet expensive way to do this is by taking a series of blood samples while exercising at increasing intensity. This test would take place at an exercise physiology laboratory that houses expensive equipment and is, therefore, not readily available to the general public.

During this lactate threshold test, athletes exercise on a treadmill or stationary bike while increasing exercise intensity at precise intervals until exhaustion sets in.

Doctors or researchers take a blood sample during specific stages of the test. . And from there, blood lactate levels are measured at various speeds and power outputs. Results are then plotted to illustrate lactate levels during these specific moments in time.

Yet what makes our lactate threshold so fascinating is the notion that it can change. If we live a sedentary lifestyle and measure our lactate threshold, chances are it will be rather low (meaning our threshold is low).

But if we participate in endurance exercises for the next few months, a new reading will produce a higher threshold. This means it will take more effort for our body to max out and pass the threshold.

At-Home Testing

The other tests we can administer aren’t nearly as sophisticated or expensive as the blood test. One test utilizes VO2 max to identify a training pace that will maintain lactate threshold.

For instance, if an individual can run a 6:49 mile pace, their VO2 max will be 42 and their lactate threshold will be 7:52. This means lactate will be reused as energy above a 7:52 pace, but will spill over into our blood if we run quicker than this pace. Consider utilizing a VDOT (VDOT is shorthand for “V-dot-O2 max”) chart for more information.

Another test we can utilize is called the Conconi test. During this test, a heart rate monitor will record our heart rate every five seconds as we begin running. We’ll then increase speed every 200 meters.

The goal isn’t to maintain a constant speed, but to continue increasing the pace until it becomes extremely challenging. When we plot our heart rate against our speed, the point on the graph at which our heart rate goes beyond our speed will roughly correlate to the lactate threshold.

A final method that sports medicine encourages is called the 30-minute test. During this test, a 30-minute flat out time trial takes place, and this is one of the most accurate tests that doesn’t require expensive equipment.

Start this test with a warm up before running on a track at the fastest sustainable pace. Obtain a heart rate reading 10 minutes into the test, and then again after the test has ended. Adding the recorded heart rate at the 10-minute mark and the 30-minute mark will produce the lactate threshold heart rate. Average pace for the entire test is considered the lactate threshold pace.

Who Benefits From Lactate Threshold Testing?

Understanding the dynamics of lactate threshold testing is by no means reserved solely for the endurance athletes and triathletes of the world. We can all increase athletic performance by way of lactate threshold training to ensure our bodies are operating in peak physical shape. And for those who compete in endurance events such as triathlons or ultramarathons, understanding lactate threshold levels may be the key to athletic success.

Lactate Threshold Testing: It Isn’t Just for the Pros

Lactate is a misunderstood character. While it’s true that high levels of lactate can impact our endurance, lactate can also provide us with a deeper understanding of how well-adjusted our body is to regular activity.

Our Lactate threshold is an indicator of our current state of health and can always be improved upon should we seek an opportunity to lead a healthier life. When we incorporate lactate threshold training into our workouts, we can improve both endurance and well-being along the way.

Intermittent fasting (IF) is a popular meal plan among health-conscious individuals and athletes alike. Characterized by long stretches of time without eating (followers typically fast for the entire morning and eat at noon), intermittent fasting has been shown to promote weight loss, boost energy, and elevate recovery.If you’re interested in fasting, you might also be wondering where an exercise regimen fits into the picture. Working out without eating first is called fasted cardio, and it can serve as an additional support in the path to living a more healthy, balanced life.Here’s everything you need to know about fasted cardio and how to get started.

What Is Fasted Cardio?

Most people understand that it’s important to eat before exercising. Fueling your body is essential for ensuring that you have enough energy to complete your workout. Specifically, food and water support blood glucose levels to help you reach peak performance (and recover at a healthy rate).Despite the science behind fueling up before a workout, intermittent fasting has sparked an interested fasted cardio — an exercise method that involves engaging in high-intensity cardio on an empty stomach.

Intermittent Fasting and Exercise

Intermittent fasting typically follows a 12- to 16-hour fasting period. In a 16-hour period, people will eat during an 8-hour window in the middle of the day and fast in the evening and the morning.Other people follow a fasting schedule where they eat normally for five days a week, but eat just one 500-600 calorie meal for the remaining two days. Intermittent fasting is a type of water fasting, meaning only water is consumed during the fasting period.For example, someone following a 16-hour fasting period might decide to eat between noon and 6 p.m. In this case, they would exercise anytime between waking up and eating their first meal at 12. Fasters will have their last meal at the end of the day around 6 p.m. and won’t eat again until after exercising.People who engage in high-intensity workouts during an intermittent fasting regimen are engaging in fasted cardio. To be considered fasted cardio, they would need to participate in a cardio workout such as high-intensity Interval training (HIIT) or running on a treadmill for at least thirty minutes.In contrast to fed cardio workouts, which can occur anytime during the day after at least one meal, fasted cardio typically occurs in the morning or early afternoon hours before breakfast. While it can be uncomfortable at first, many people get accustomed to the feeling of exercising without eating. Giving your body time to adjust is key to maintaining this kind of exercise plan.Research shows fasting may reduce cholesterol while lowering the risk of heart disease and diabetes. Other studies have found a link between fasting and reduced inflammation, which is a primary marker for numerous chronic diseases and autoimmune disorders.

Fasted Cardio and Fat Loss

Science points to interesting research regarding the link between fasted cardio routines and weight loss. Specifically, one study found that performing cardiovascular exercise in a fasted state promotes greater fat oxidation (when the body burns fat for fuel rather than carbohydrates).When your body doesn’t have carbohydrates (i.e. breakfast) to burn, it will instead turn to the body’s fat stores to help maintain the body’s energy levels. This research suggests that fasted cardio can stimulate fat burning, which can in turn help people lose body fat at a greater rate.Another study in the British Journal of Nutrition showed that men who ran on an empty stomach burned 20% more fat than those who ate before breakfast. Exercising on a fast continues to help the body burn fat throughout the day, too. This is promising research for people who want to fast, but don’t want to give up exercising — especially when fat loss is a primary goal.

Other Benefits of Fasted Cardio

Fasted workouts have other benefits beyond weight loss. Most importantly, fasting before exercising can boost post-workout energy levels, which aid in recovery. Some people say that they feel much more energized when they work out on an empty stomach, too.For people with low blood sugar and diagnosed diabetes, fasted cardio can be a healthy way to maintain blood glucose level. In fact, research shows that people with diabetes can retain more stable blood sugar levels if they fast before exercise.Another benefit of working out on an empty stomach is that it can reduce gastrointestinal distress. Some people don’t enjoy eating before an intense workout — especially when it entails a heavy meal within one hour of exercising. For these exercisers, it’s better to let the body burn existing fat cells rather than new carbohydrates.

Tips for Effective Fasted Cardio

Exercising on a fast has benefits for your mind and body, but not everyone feels the same when engaging in this regimen. It’s important to consider your body’s needs and the type of workout you want to engage in before choosing to pursue a fasted cardio plan.

Refuel Smartly

How you replenish your body after exercise is just as important as how you fuel up before a big workout. So what should you eat, and when should you eat it?If you’re following the standard intermittent fasting model, which adheres to 16 hours of fasting and 8 hours of eating, the best post-workout meal is something filled with carbohydrates and protein. These two things will help you stay energized and promote fast recovery — especially when consumed within an hour of finishing your workout.Other research shows that the benefits of fasted and fed exercise vary depending on the type of workout. For prolonged endurance exercise, like long runs, hikes, or bike races, eating before the activity bolsters athleticism and enables the body to maintain energy for a longer period of time.In contrast, fasting before a shorter cardio session or moderate exercise routine may boost metabolism and make weight loss more effective.

Consider Your Body’s Needs

While there are different methods of intermittent fasting that work with different lifestyles, it’s important to remember that fasting isn’t for everyone.For example, going longer than 24 hours without food can be dangerous. At this point, the body can enter starvation mode, in which it protects itself by burning stored muscle for energy. This is also why fasted cardio isn’t ideal for people looking to build muscle mass. While fasting before a workout will protect and maintain current muscle mass, those looking to bulk up and add muscle should eat before exercising.Check with your doctor before starting an intermittent fasting plan to learn whether this strategy can work for you.

Get Started With Fasted Cardio

Fasted cardio can be an effective way to lose weight and boost metabolism while adhering to a fasting regiment.Studies show that exercising on an empty stomach can accelerate fat oxidation and boost energy levels, making it a healthy addition to any weight loss plan. Still, working out while fasting isn’t the best choice for everyone. Understand your own needs and goals before getting started.

Think of your body as a well-oiled machine, working in harmonious fashion to accomplish a number of different tasks every single day. Sometimes these tasks may be as simple as typing a sentence on a keyboard — like this one — or they may demand vast quantities of explosive energy, like deadlifting or sprinting.

Our bodies do whatever it takes to complete these tasks, both big and small, successfully. We’ll find a way to run a mile down the block, even if our muscles and joints aren’t functioning just as they should. Or we’ll still type a sentence when suffering from carpal tunnel syndrome, even if the pain continues to grow. In this way, the human body is rather resilient.

But what happens beneath the surface when we’re set to perform a task the body finds challenging? For instance, if your ankle is a little sore as you run down the street, what will your body do to compensate and ensure it can still get you from point A to point B?

When our muscles or muscle groups struggle to move a joint through its full range of motion, they’ll begin using compensation patterns to get the job done anyway. Often these compensation patterns rely on different movements or different muscles groups, which can ultimately reshape the movement entirely. And while at first such patterns may seem harmless, in truth they’ll only work for so long until something inevitably breaks down. Non-contact injuries are bound to ensue as a result.

So what can we do to eliminate these compensation patterns? While many options arise, reflexive performance reset (RPR) is one of the simplest methods we can adopt to stop compensation patterns before they even start. Let’s jump into this concept (after a brief warmup, of course) to explore the intricacies of RPR in greater depth.

What Is Reflexive Performance Reset?

As we discussed in brief detail above, RPR stands for reflexive performance reset. And though the phrase may seem complex, this “reset” is actually very simple in practice.

A combination of breathing and acupressure that treats imbalances in the muscular and nervous systems, RPR seeks to evaluate your body’s current physical state before heavy exercise. As a result, the intent is to cease compensation patterns that may otherwise lead to injury or limit performance.

Originally founded by world-class sprinting coach Chris Korfist, RPR was the final evolution of a similar training technique called Be Activated, a system created by Douglas Heel that utilizes the body’s natural reflexes to wake up muscles before training.

Korfist created RPR alongside two other prominent strength coaches in the fitness community, Cal Dietz and JL Holdsworth, all of whom had witnessed numerous athletes experience implosion and injury due to a lack of physical preparation before a major competition.

Yet because the Be Activated program was tailored and taught to the top 1% of athletes and, more specifically, their medical practitioners, there was a clear need to bring this information to both the general public and everyday athletes alike. RPR was created to do just that.

The Reflexive Performance Reset Process

Now that we’ve gained an understanding of RPR, it’s time to determine how we can utilize it in our day-to-day life. To do this, we need to break down the many Wake Up Drills that encompass RPR — all of which are geared toward helping you move and feel better, during the day and even as you attempt to sleep efficiently.

You can learn these Wake Up Drills in minutes, and you can often perform them on yourself — one of the greatest benefits that comes from using this system. Before we jump into the drills below, however, remember that these simple exercises are intended to bring you closer to your body as you gain an understanding of your potentially harmful compensation patterns.

The following sections will outline the basic concepts of RPR as it pertains to staying in tune with your body before exercise. Apply this information to ensure your body is resisting compensation methods and is instead maintaining normal, healthy performance techniques.

What Do These Exercises Do?

You may now be wondering what these movements mean after taking some time to study and practice each one. After all, how exactly can rubbing different areas of your body lead to injury prevention?

Believe it or not, the beauty of RPR lies within these simple biohack-like movements, many of which feel more like a massage than a practice to mitigate injury. The objective when performing the Wake Up Drills alongside other RPR exercises is to ‘reset’ various parts of the body and take time to notice how your body is feeling in the moment.

When doing so, it may become more obvious which parts of your body you are compensating for. By doing the Wake Up Drills alongside standard warm-up routines, you can properly warm up your body to prevent injury in the first place and maybe even improve reaction time along the way.

Breathing

Begin by taking your thumbs and rubbing from the top of your sternum at your collarbone to the base of your sternum between your chest, moving at a moderate pace while paying attention to your breath.

As you breathe, take deep inhales through your nose and allow the exhales to flow out of your mouth. Once you’ve reached the base of your sternum, continue rubbing outward along your rib cage at the base of your chest on both sides.

Performing this exercise provides you with an opportunity to gain insight into your body’s current state of physical sensitivity. Take time to notice what feels good, what hurts, and how your body is potentially compensating as a result.

Psoas

Place each thumb or set of fingers one inch from your belly button on both sides of your body. From there, follow the same breathing pattern you used in the first exercise as you rub those deep-seated core muscles connecting the lumbar vertebrae to the femur. Focus on that feeling as it pertains to the immediate area, and throughout your body.

This drill aims to determine what aspects of your core are feeling healthy, and if any aspects of your core are imbalanced.

Glutes

Rub the back of the base of your skull where the tissue and the skull meet, breathing all the while. From there, find the point right under the earlobe and on the jawline, performing the same action. Press the jawline forward but only for a few seconds before rubbing down the jaw from under ear.

You may be wondering how the back of your head connects to your glutes. After all, the two locations are rather far apart on your body. In reality, however, your entire back is a complex set of connective muscles, tissues, ligaments, and bones that all work in conjunction with one another.

By starting at the base of your skull, you can determine which areas of your posterior body feel asymmetrical, all the way down to your glutes.

There are several more muscle groups to look at from quadriceps and hamstrings to lats and abdominals. If you find yourself looking for a visual aid as you proceed, refer to this online diagram that discusses in detail the proper movements for these Wake Up Drills.

Reflexive Performance Reset and You

What began as an opportunity for medical practitioners to work on elite athletes has since made its way to the general public. Reflexive Performance Reset is one of the simplest tasks you can incorporate into your daily routine, readying your body for performance mode and reducing the risk of compensation or injury along the way. And the best part of all is that it can be accomplished with you, and only you — no assistance required.

For those still seeking a bit more information on the specifics of RPR or you want to take courses that aim to educate you from start to finish, head to the Reflexive Performance Reset website for more information.

Take time to analyze your body and determine what muscles or muscle groups are experiencing constant stress. Seek medical advice from a licensed practitioner along the way if need be. Now get back to what you love doing, avoid injury, and make every training session count.

Not many of us realize it or even want to think about it, but while we are sleeping, our bodily functions are wide awake processing our dormant hours for all they are worth.

Though it may bring a yawn or two to begin thinking or learning about the inner body’s important functions that occur during sleep, knowing about them can lead to a healthier lifestyle for anyone who is falling short of oxygen saturation or normal breathing during sleep.

Most people are familiar with the term, sleep apnea, or know someone—perhaps in their own family—that suffers from this inability to sufficiently saturate their system with oxygen during sleep. The oxygen saturation in your blood (Spo2) can affect how well you sleep.

How SpO2 Works

Oxygen saturation during the day differs greatly from your SpO2 during sleep. Exercising, posture at work, emotions, and even simple conversation all involve and require a steady flow of oxygen. Breathing occurs throughout all these actions, and though people don’t think about their breathing, except perhaps during exercise routines, we know we are breathing.

When sleeping, we are unaware of how we are breathing unless we are woken up by a breathing problem, this is the case when afflicted by sleep apnea.

During normal SpO2, the tempo of your breathing slows slightly when first falling asleep, but it remains quite steady. Consequently, your body temperature dips ever so slightly as well. As you enter deep sleep and attain REM (rapid eye movement from mental processes such as dreaming), your heartbeat even slows a little. Meanwhile, the body is busy restoring vital agents and functions in our bodies while you’re checked out, producing growth hormones that restore and repair damaged tissues, such as those in our muscles. Sleep affects almost every tissue in our body, says Michael Twery, a sleep researcher for the National Institute of Health (NIH).

Twery explains in an NIH News in Health article that a good night’s sleep consists of 4-5 sleep cycles, each including deep sleep or REM—the dreaming state. “It turns out that this pattern of cycling and progression is critical to the biology of sleep,” says Twery.

According to Dr. Brandon R. Peters, who practices at Virginia Mason Hospital in Seattle, Washington, extra oxygen flows to your muscles when entering the REM phase of sleep. In a BeddrSleep.com article, he says this is the most important phase of sleeping.

As most people know, the recommended amount of sleep for the average adult remains 7 to 8 hours per night. Babies rule the sleep world, however. They require and get about 16 hours a day. Toddlers should get about 10 hours a night and teens about 9 hours. Twery insists that reaching these levels, based on age, allows the body to gain optimal benefits from sleep.‍

What Tips the Scale in Our SpO2?‍

According to the NIH and other sleep researchers, nearly 100 million people in the U.S. suffer some sleep deprivation (i.e., their amounts of sleep fall below the aforementioned recommendations). Up to 45 million in the US and one billion worldwide suffer from sleep apnea.

So, what are the reasons for these lost hours of sleep?

Simply put, the interruption of our breathing while sleeping leads to lost hours of slumber and body restoration. Stress can play the culprit as can the physical structure of your respiratory channels. A host of diseases or disorders can put a dent in our SpO2, including emphysema, asthma, anemia, and chronic pulmonary diseases.‍

The Light at the End of the Sleep Tunnel‍

Both Twery and Peters bring good news to those with low SpO2 during sleep. They point to very basic measures you can employ to correct your oxygen saturation while in la-la land.

One potential remedy consists of adopting a breathing routine. Try a series of deep breathing before going to bed. It not only relaxes, experts say, but it precipitates a rise in your blood’s oxygen levels. It works best when you are breathing in fresh air, free of too many contaminants and pollutants.

Sleeping on your side might also resolve your SpO2 problem. According to Peters, the weight of your body while sleeping on your back can compress breathing channels, including the lungs. He says it is a simple result of gravity. Side sleeping also reduces the snoring factor, a side-benefit.

Finding ways to reduce stress at work, school, or with family matters can also bolster your oxygen saturation at night.

As with most health issues, exercise ranks extremely high in curing oxygen insufficiencies during sleep. Integrate an exercise routine into your weekly schedule, but don’t exercise just before going to bed, which can deter your body from reaching a healthy or deep sleep mode. Equally, drinking alcohol just before bed can deter a healthy sleep.‍

Monitor Your Sleep Pattern While Sleeping‍

You can actually employ an extra set of eyes—ones that are open, essentially—while your own eyes are shut. Smart biometric gadgets, such as the Biostrap, a device which measures blood and its oxygen flow, can be attached to your wrist just before hitting the sack.

By employing such readily available technology, you can determine whether you might need to see a professional sleep expert regarding your SpO2. If none of the aforementioned routines or remedies work, a medical expert might recommend the use of machines that supplement your oxygen levels while sleeping.

By unveiling the mystery of your oxygen patterns during sleep, you can uncover the path to the perfect amount and type of sleep to better enjoy and enhance your lifestyle.‍

Consuming protein has become popular among athletes, bodybuilders, and active adults. Used by your body to build and repair muscle tissue, this macronutrient is an important part of bones, muscles, cartilage, and skin.

Our relationship with protein has changed over time. While it was once considered no more significant than carbs or fats, research has since shown that consuming more protein can help athletes maximize muscle growth, while protein may help others lose weight.

However, deciding when to consume protein remains somewhat confusing. While many consume protein post-exercise or as a breakfast substitute in the form of a protein shake, studies now show consuming protein before bed may provide the most benefit to your body. Let’s take a closer look at what protein is, how it benefits our bodies, and when you should consume protein to find the results you’re looking for.

What Is Protein?

Before we jump into the benefits of consuming protein before bed, let’s take a moment to look at this essential nutrient in greater detail.

As a macronutrient that’s essential for building muscle mass, protein is a necessary part of our diet easily found in animal products such as meat as well as in nuts, legumes, soy, hemp, and whey. Each gram of protein contains four calories of energy and comprises approximately 15% of an individual’s body weight.

On a chemical level, protein is made up of amino acids, which are organic compounds such as nitrogen, carbon, hydrogen, and oxygen. Once consumed, protein will fuel muscle mass, help you stay full, and promote a strong immune system.

The Institute of Medicine recommends 10-35% of your daily caloric needs come from protein. Most of us need approximately 0.8 grams of protein per kilogram of body weight. However, the actual amount of protein you need will vary based on your age, sex, and level of physical activity. For athletes, this recommendation jumps to 2 grams of protein per kilogram of body weight.

Why Consume Protein Before Bed?

When we consume protein, our bodies start to repair and build muscles. During this time, growth hormones elevate to increase muscle mass and decrease our reliance on fats.

If we consume protein before bed, evidence suggests we can then take full advantage of this growth hormone spike to truly maximize our muscle gains. A 2012 study published in Medicine & Science in Sports & Exercise found that men who ingested casein protein, a slow-digesting dairy protein, before bed experienced greater muscle protein synthesis and post-exercise overnight recovery compared to those who consumed protein immediately after a workout.

Similarly, a study from 2015 found that healthy young men who completed a 12-week resistance training program and consumed protein before bed saw greater improvements in muscle strength, muscle size, and muscle fiber size when consuming pre-sleep protein.

While both studies failed to determine if the increase in protein intake or protein ingestion before bed was the cause of muscle gains, the International Society of Sports Nutrition has since determined that casein protein before bed will increase muscle protein synthesis and metabolic rate during the night. They went on to recommend nighttime protein intake for athletes who exercise early in the morning without eating and for those who exercise in the evening after dinner.

A final study published in the Journal of Nutrition in 2015 examined the relationship between dietary protein supplementation before bed and muscle mass and strength gains in those who performed resistance exercise. Those who performed prolonged resistance-type exercise training before bed showed increased muscle strength compared to the placebo group.

Protein and Weight Loss

Research indicates having protein before bed may help with weight loss, but consider your daily caloric intake before you add protein to your nighttime routine. Your body will use protein to build muscle, but it will also see a protein shake as calories. Consuming more calories than you need in a given day will promote weight gain.

If you eat well and monitor your caloric intake, protein could prove beneficial because it boosts your metabolism and stimulates muscle growth. Increasing your metabolism will allow your body to burn calories quicker and therefore promote weight loss while you sleep.

More evidence seems to suggest protein shakes are beneficial when used as a meal replacement rather than a drink before bed. They control the portion of the meal without forcing you to skip a meal entirely. Keep in mind your total caloric intake is an important variable to consider when determining if protein shakes are right for you.

Is Protein Before Bed for Everyone?

We’re not all elite, marathon-training athletes, so we might question whether we need to consume protein before bed.

A study conducted in 2014 found that elderly individuals who consumed protein before bed had a more positive overnight, whole-body protein balance compared to those who took a placebo. This study showed that even non-active, healthy adults could benefit from protein intake before bed.

Other research, however, shows overweight and sedentary individuals who consume protein before bed may experience increased insulin levels the following morning. This could lead to weight gain (it appears true of both protein and carbohydrates). For this reason, it’s recommended that only athletes, elderly, and daily exercisers partake in pre-sleep protein ingestion.

What Kind of Protein Do You Need?

If you decide to consume protein before bed, you might wonder which protein sources to look for. There are two primary forms of consumable protein: dietary protein and supplemental protein.

Dietary proteins come from foods that contain a good source of protein. Some examples include poultry, seafood, tofu, legumes, cottage cheese, Greek yogurt, eggs, and nuts.

While supplemental proteins are healthy, it’s recommended to get your protein from dietary sources if possible. That’s because protein supplements don’t contain the same nutrients you’d find in a full meal of dietary proteins. Supplemental protein may also packed with sugars, sweeteners, and might be high in calories.

Supplemental protein often comes in powder form and derives from plants such as soybeans or hemp, or from milk-based sources (as is the case with casein protein and whey protein). While these protein powders have many benefits, they’re not strictly regulated by the Food and Drug Administration. That means they may contain unknown ingredients beyond powdered protein.

If you have trouble getting your recommended daily allowance of protein, consider implementing a protein shake into your diet. These are simple yet effective drinks that often contain enough protein to meet your daily needs.

Structure Your Protein Consumption

While protein is one of many beneficial recovery nutrients, athletes should consider a pre-sleep protein shake that incorporates carbohydrates. Because your body uses carbs for energy expenditure, consuming carbs and protein will replenish glycogen stores while facilitating muscle growth (not to mention this often tastes better as well).

Consider solid foods to satiate hunger, and add substances such as fiber to slow the digestion process even more. That way, you won’t wake up hungry in the middle of the night.

The Many Benefits of Protein Before Bed

Evidence supports utilizing protein intake as a means of promoting muscle growth and recovery. While most of us meet our daily recommended protein intake in our diets, athletes and the elderly should consider consuming protein before bed. However, this is especially true if you don’t get your daily allowance of protein from your diet alone. Use protein shakes or consume dietary proteins before bed if you stand to reap the many benefits that can take place.

Ever wonder what life would be like without fat? At first, it may sound as if such a world would be healthier than the one we live in now. After all, we’ve often been told that fat is dangerous, harmful, even detrimental to our health. It contributes to type 2 diabetes, heart disease, and high cholesterol levels, right? Well, perhaps not.

To suggest that fat is unhealthy is to share only half the story. Peel back the curtain on fat and quickly we find that fats are actually an important part of our daily lives. So important, in fact, that we can’t live without them. Fats provide essential fatty acids, keep our skin soft, deliver vitamins, and act as a source of powerful fuel during energy expenditure, amongst numerous other benefits.

While it’s true that some sources of fat are bad for our health, the same can’t be said for every source of fat we receive from our diet. One group of fats that have gained attention for health benefits are referred to as medium-chain triglycerides (MCTs). As a source of healthy fat that’s easy to digest and absorb, MCTs are found primarily in oils. But before we jump into the many benefits of MCT oil, let’s take a step back and learn a bit more about the world of fats.

The Four Types of Fats

Our body utilizes three primary macronutrients as sources of fuel: carbs, proteins, and fats. While carbs and proteins contain four calories of energy per gram, fats contain nine calories per gram, making them a dense form of energy with a world of possibility. And we can break down fats even further into the four types of fats that exist: saturated fat, monounsaturated fat, polyunsaturated fat, and trans fat.

Saturated fat was once considered an unhealthy fat, but researchers have since discovered that some saturated fats, such as MCT oil, are actually good for the body. Monounsaturated fats aim to protect our heart while regulating insulin sensitivity, fat storage, weight loss, and energy levels in the body. They can be found in avocado, olive oil, and macadamia nuts.

Polyunsaturated fats are found primarily in nuts and seeds, and include Omega–3 and Omega–6 fatty acids. Omega–3 fatty acids reduce inflammation while supporting hormone levels and cell membranes. Omega–6 fatty acids support healthy brain and muscle functions, but on the downside, they promote inflammation in the body.

And finally we have trans fats, also known as the worst type of fat. Consuming trans fat has been shown to increase the risk of heart disease.

Now that we know MCT oil is a healthy saturated fat, we can discuss it in more detail.

What Are MCTs and What Is MCT Oil?

Most of the fats we consume in our foods are referred to as long-chain triglycerides, or LCTs for short. Found commonly in animal products as a form of saturated fat, LCTs are plentiful, but they’re not the easiest form of fat for our body to digest and absorb.

As a result, we’ve since discovered that medium-chain triglycerides (remember MCTs?) are a high-quality source of dietary fat that our body can digest with ease. MCTs can be absorbed into the bloodstream and utilized as a source of energy with rapid speed. And best of all, MCTs are healthier than their LCT counterparts.

So where can we find these MCTs in our daily lives? One place is within the many oils that contain a higher composition of MCTs. We refer to these many oils simply as MCT oils, grouping them together because of their collective benefits. Oils that include coconut oil, palm oil, and palm kernel oil are all classified as MCT oils. Some dairy products, like cheese, contain MCT as well.

Where Do MCTs Even Come From?

If certain oils happen to contain elevated levels of MCTs, then where do MCTs come from in the first place? To answer this question, we need to look at fats as a whole. Fats are technically referred to as triglycerides, but we can use the term fatty acid and triglyceride interchangeably. At the end of the day, triglycerides (or fatty acids) serve two main purposes: to be burned as energy or stored in the body as fat.

Named for their chemical structure and the length of their fatty acid chains, triglycerides consist of a glycerol molecule and three fatty acids grouped together. Long-chain fatty acids are composed of 13-21 carbon atoms. Short-chain fatty acids are composed of fewer than 6 carbon atoms. And medium-chain fatty acids are composed of 6-12.

The most common MCTs are capric acid (C10), caproic acid (C6), lauric acid (C12), and caprylic acid (C8). And these are the forms of fatty acid found in oils that have the ability to work wonders on our body.

Now that we’ve gained an understanding of fats, MCTs, and MCT oil, it’s time to discuss the many benefits of this healthy saturated fat.

Benefits of MCT Oil

So what are the benefits of MCT oil? For starters, MCT oil promotes weight loss by increasing specific hormones in our body that make us feel full. Some research has even suggested that taking two tablespoons of MCT oil each morning with breakfast will ensure we eat less food for lunch.

In addition to making us feel full, MCT oil can be converted into ketones, which are produced from the breakdown of fat when carb intake is low. Those following the ketogenic diet can take MCT oil to help themselves stay in the fat-burning state known as ketosis.

Aside from the promotion of weight loss, MCT oil does well to improve our brain function while managing diseases of the brain such as Alzheimer’s disease, epilepsy, and autism. One study found that a dose of MCTs improved short-term brain function in 20 people with Alzheimer’s disease that had a specific gene type.

Just as MCT oil is good for the brain, it’s one of many foods that are good for the heart as well. Because MCT oil has been shown to support weight and fat loss, an individual’s risk of heart disease may decrease as a result. Utilizing MCT oil to decrease body fat or as a source of weight management is not an uncommon practice, and more medical professionals are beginning to prescribe this as research evolves.

Even athletes may benefit from MCT oil, as MCTs can reduce lactate buildup in the muscles that would otherwise lead to soreness and swelling. As a result of this benefit, exercise performance may increase simply because the body isn’t hurting as much as it otherwise might.

As we can clearly see, MCT oil possesses many benefits that have the ability to impact a vast number of individuals across a wide spectrum of health. But are there any risks?

Potential Risks & Side Effects

Believe it or not, there are very few potential risks or side effects associated with the consumption of MCT oil. The primary risk comes from the consumption of MCT oil over prolonged periods of time, as it contains a lot of calories and can lead to weight gain. As is the case with most dietary supplements, it’s best to consume MCT oil in moderation and to consult a dietitian.

Making MCT Oil A Part of Your Daily Diet

Rarely do we encounter a dietary supplement that can impact so many individuals. From athletes to those practicing a low carb diet, MCT oil has the ability to benefit us all.

As a saturated fat that promotes satiety and decreases one’s risk of heart disease, each of us would do well to consult a licensed dietitian and determine if MCT would benefit our lives. Found in superfoods like coconut oil and avocado, MCT oil is easy to incorporate into our diets.

MCT oil is a simple biohack that can launch us into the new year with more energy, focus, and stamina.

Most people understand calories are essential for fueling the body. Circulation, digestion, and the conversion of food to fuel are all supported by daily caloric intake. What some people don’t know, however, is resting metabolic rate can make it easier to achieve weight maintenance and weight loss goals.

Some factors that influence resting metabolic rate (RMR), such as gender and age, are impossible to control. Still, other important factors are easier to influence. Here’s what you should know about resting metabolic heart rate and how it can be used to stay healthy.

What Is Resting Metabolic Rate?

You’ve probably heard a fast metabolism is helpful for weight management. But metabolism isn’t just about losing weight — it involves all the chemical reactions which keep your body alive. Rather than referring to your metabolism as fast or slow, it’s more accurate to refer to metabolism as being efficient or inefficient.

We can tell how efficient metabolism is by looking at resting metabolic rate. This is a metric used to determine the number of calories the body burns for basic functions. Specifically, resting metabolic rate focuses on what the body uses when it isn’t moving. It refers to the total energy used to keep your heart pumping, your lungs breathing, and your mind thinking. It doesn’t include energy expenditures required to engage in any kind of exercise.

A high resting metabolic rate means your metabolism is efficient, requiring more calories to achieve basic functions.

While RMR is often interchanged with basal metabolic rate (BMR), it isn’t exactly the same. While basal metabolic weight calculates the number of calories your body burns while at rest, RMR determines the amount of calories required for functioning at rest. Increasing your resting energy expenditure means you’re burning more calories at rest, which supports healthy weight management

Metabolism, Weight Maintenance, and Weight Loss

Resting metabolic rate influences healthy body weight maintenance. It helps you determine how many calories your body needs to function without putting on extra pounds. Any excess calories consumed beyond those used by RMR are stored as fat, which in turn causes weight gain. Calories lost beyond those needed to maintain weight may result in weight loss.

Knowing your RMR can help you create a healthy plan for weight maintenance, as it informs caloric needs on a daily basis. Still, RMR shouldn’t be your only metric when creating a weight-loss plan. Remember factors like age, body weight, genetics, and gender all influence your resting metabolic rate and ability to maintain or lose weight (more on these factors later). Moreover, different body types have varying muscle, fat mass, and therefore their own energy requirements.

How Do I Calculate RMR?

To calculate your resting metabolic heart rate, you’ll need to know your height and current weight. Then, depending on whether you’re male or female, you can use the following equations:

Female RMR = 655 + (4.35 × weight in pounds) + (4.7 × height in inches) – (4.7 × age in years)

Male RMR = 66 + (6.23 × weight in pounds) + (12.7 × height in inches) – (6.8 × age in years)

This number is how many calories you need to maintain weight. You can use this as a reference for how many calories you need to lose or gain weight.

Improving Your Resting Metabolic Rate

Increasing your RMR can help you burn more calories and achieve an ideal weight. But aside from shedding pounds, improving your resting metabolic rate can help you live healthier and longer.

People with higher RMR have more lean muscle on their body. This means that there’s a lower body fat percentage, which decreases the risk of heart disease, heart attack, diabetes, and high blood pressure.

Here’s what you can do to energize your metabolism and start burning more calories, faster.

Physical Activity to Boost RMR

As we’ve discussed, RMR is greatly influenced by daily activities. The number is also tied to your body composition, including your fat mass and fat-free mass (lean muscle). The more frequently you exercise, the more likely you’ll boost your metabolism and burn more calories. The types of exercises you do matter, too. For example, doctor and dietician Heather Klug suggests starting an exercise routine that slowly increases in intensity over time.

She said to try aerobic physical activity like running, swimming, or bicycling at least three times a week for half an hour. Try to make yourself breathe harder and perspire — this will indicate you’re operating above the moderate intensity level. As your body becomes accustomed to stronger workouts, raise the intensity level by going for longer or harder each week.

Promising studies suggest increasing intense physical activity can also reduce fat mass. In turn, this boosts the availability of lean muscle. Since lean muscle makes metabolism more efficient, reducing fat mass is a direct way to increase RMR.

HIIT and SIT

Another type of exercise that can increase RMR is HIIT, or high intensity interval training. HIIT workouts produce post-oxygen consumption. This means your body continues to burn calories long after you’ve finished the workout.

Switching up the intensities – rather than maintaining a consistent rate like you might when marathon running — ensures you keep burning fat for hours after your workout. This was proven in a study on Sprint Interval Training (SIT), where RMR increased with four weeks of sprinting workouts based off the HIIT model.

HIIT and SIT exercises also help you get more out of your workout with less time, said interval training expert Martin Gibala. “HIIT is an efficient strategy that offers the same amount typically associated with longer bouts of traditional cardio.”

Gibala and fellow researchers worked on a metabolic health study which shows working out at a high intensity for a shorter period of time is just as effective (if not more) than working out at a lower intensity for a longer time period. Specifically, sedentary men who engaged in traditional endurance training (like running) for 50 minutes increased their oxygen intake and overall heart health at the same rate as sedentary men who did HIIT for 10 minutes.

“The more aerobically fit you are, the better your heart can pump blood, the longer it takes you to get out of breath, and the farther and faster you’re able to bike or run or swim,” Gibala adds.

This makes your heart healthier, because it doesn’t have to work as hard to circulate blood through the body. The result? A reduction in resting metabolic rate.

Hormones, Age, and Metabolism

As mentioned, there are certain metabolic factors we can’t control. Gender is one of the major factors that influence metabolic rate, likely due to hormone distribution. For example, testosterone has an anabolic effect, meaning it supports increased muscle mass, said nutrition professor Douglas White.

Testosterone is also closely linked to body fat mass. Being overweight as a man may mean you have lower testosterone and increased estrogen, said researcher and nutritionist Atli Arnarson.

“First, belly fat contains high levels of the enzyme aromatase, which converts testosterone into estrogen, the female sex hormone,” Anarson said. “This explains why obese men have higher estrogen levels than normal-weight men.” Both aromatase and estrogen play a role in suppressing testosterone, which leads to decreased resting metabolic rate.

Age and Metabolism

You’ve likely heard that metabolism gets less efficient with age. This is also due to hormonal changes that influence how we store and lose fat, said Kristen F. Gradney, a nutritionist and spokesperson for the American Academy of Nutrition and Dietetics.

While metabolism efficiency slowly decreases between ages 30 and 40, lifestyle changes are typically the biggest culprit. The increased fat mass results when people sit more and workout less as they age.

“The best thing to do is to remain physically active, maintain muscle mass, and have a good diet. If you do those things, that progressive decline will be slower,” Gradney said. This shows that, regardless of inevitable hormonal changes, we still have some control over our metabolism.

Increasing Resting Metabolic Weight for Better Health

Resting metabolic weight is an important indicator of your metabolic efficiency overall health. Age, gender, and physical activity levels all influence a person’s calorie needs. Calculating your resting metabolic rate can help you create a metric-driven health plan that suits your specific caloric intake and energy balance needs. In turn, this can help you overcome predetermined metabolic factors such as age or gender to live a longer, healthier life.

Think of all the foods you eat on a given day. Be it a piece of toast with breakfast or a burger at lunch, the foods we consume provide our body with nutrients, energy, and more. As a result of this reality, it’s paramount that we monitor the foods we eat to ensure we’re eating well. After all, chowing on a burger at lunch may be the food your body craves, but it may not be the food your body needs.

Just as important as the foods we eat, however, is the time when we choose to eat them. For instance, research has often suggested that snacking late into the night is unhealthy. So too is drinking large amounts of caffeine just before bed.

Yet only within the past few decades have we come to understand what our body craves when we complete a strenuous workout. This pivotal moment is characterized by sore muscles, sweating, heavy breathing, muscle repair, and more. It is during this time that we should pay attention to both what we eat and how long we wait before we eat it. While chugging a glass of chocolate milk may seem like a tempting option, we can now make use of recovery supplements to aid in the recovery process.

Yet the world of recovery supplements can be a confusing and daunting one. After all, how can we even be expected to understand the difference between a supplement and a multivitamin? Let’s take some time to examine the world of recovery supplements in more detail. After doing so, we’ll discuss the best post-workout supplements that offer recovery assistance in the form of muscle repair, muscle growth, and more.

Your Body Post-Workout

Before we can discuss the importance of workout recovery supplements, we must first look at the human body once it has finished a workout. To do this, let’s imagine examining the many muscles, ligaments, tendons, and nutrients that work together in harmony during exercise.

After a workout, you may notice microtears throughout the muscle tissue that contribute to muscle soreness and inflammation. Though these tears can be a painful sight, in reality they are normal and lead to muscle growth as they continue to heal.

You may also notice a depletion of specific nutrients such as glycogen and triglyceride (sugars and fats), both of which provide energy during a workout but are exhausted over time. And even important electrolytes such as magnesium, potassium, and sodium will be used up by the body, thus causing an electrolyte imbalance. Lactic acid, on the other hand, will have built up in the muscles and plays a major role in soreness and fatigue, but this will decline as your body continues to recover.

As we can see, numerous biological processes are taking place when a workout concludes. We’re tired and sore and depleted and fatigued — all at once. But this is where those workout recovery supplements come to the rescue, ready to defeat fatigue and make our body stronger than ever before.

What Are Recovery Supplements?

Now that we have a basic understanding of our body post-exercise, it’s time to discuss the simple but important role that recovery supplements play in the workout recovery process.

While pre-workout supplements aim to provide us with a boost of energy and help with endurance to make a workout last longer, post workout supplements aid in muscle recovery and muscle building. They provide many anti-inflammatory benefits as well.

The various brands that offer some form of recovery supplement number in the hundreds, but most will use the same specific ingredients. These ingredients include creatine, whey protein, glutamine, casein protein, branched-chain amino acids (BCAAs), and others that we’ll dissect in further detail below.

At the end of the day, the supplements you choose to include in your recovery routine should be approved by medical professionals and make a positive impact on your body.

The Best Recovery Supplements for Your Body

The best recovery supplements utilize specific ingredients that play a pivotal role in workout recovery. Below you’ll find the best supplements on the market, and information on why they’ve become staples amongst bodybuilding, weightlifting, and endurance athletes alike.

Creatine

Creatine is a fundamental workout recovery supplement that’s become a staple of most any recovery regimen since it’s meteoric rise in the 1990s. Also referred to as creatine monohydrate, it is thought to improve strength, increase lean muscle mass, and help muscles recover more quickly during exercise.

Like most supplements, creatine serves many benefits as we seek to build muscles over time. Though any athlete that uses creatine will benefit from it’s potential, often athletes who participate in high-intensity activities like sprinting or weight lifting will benefit the most. Endurance athletes will see fewer gains because creatine is used by the body during bouts of explosive energy, rather than prolonged periods of less intense exercise.

Though creatine is a natural substance, it should only be consumed in moderation based on measurement guidelines provided by the manufacturer. And because supplements aren’t held to the same standards by the FDA as medications are, ensuring you know what’s in your supplement is always important.

Whey Protein

Whey protein is another natural substance derived from the watery portion of milk that separates from the curds when making cheese. Much like creatine, research suggests whey protein has the ability to increase lean muscle mass, strength, and muscle size in healthy adults.

Consuming whey protein powder could also improve running speed and recovery from exercise in untrained adults. With that said, similar proteins can be found in high quality meats and whole foods such as chicken, beef, or soy.

Though safe for both children and adults to consume, excess consumption of whey protein may cause nausea, increased bowel movements, cramps, bloating, reduced appetite, and headaches. As with most post-workout recovery supplements, it pays to consume whey protein in moderation and only when necessary.

Glutamine

Glutamine is an amino acid that plays many different roles throughout the body, but it’s main purpose is to serve as a building block for protein synthesis. Like most amino acids, glutamine comes in two distinct forms: L-glutamine and D-glutamine. The form of glutamine found in foods is L-glutamine, and this is the version you should look for in your supplements. It’s also available in a vegan supplement form.

Unlike creatine and whey protein, the impact that L-glutamine can have on the body post-workout isn’t quite as clear. Some research suggests L-glutamine can improve muscle gain and exercise performance. Other research suggests L-glutamine may decrease muscle soreness and improve recovery after strenuous exercise. And other research still reports that L-glutamine has no impact on muscle mass or performance whatsoever.

Because of such varied conclusions, the impact of taking glutamine supplements post-workout may be lower when compared to other options on the list.

Casein

Casein is a dairy protein that offers recovery and reduced muscle breakdown during sleep after exercise has occurred. Much like whey protein, casein is derived from milk and is considered a complete protein source, which means it provides all the essential amino acids your body requires for recovery and repair.

But unlike whey protein, which is digested rather quickly, casein is instead digested rather slowly and is therefore perfect for consumption just before bed. As your body rests and repairs after the day’s exercise, casein protein will provide your body with nutrients to avoid any potential breakdown of muscle as the body looks to feed itself.

Branched-Chain Amino Acids (BCAAs)

Branched-chain amino acids (BCAAs) are essential proteins found in food. The three amino acids that comprise BCAAs include leucine, isoleucine, and valine (the term “branched-chain” refers to their chemical structure). Muscles burn these proteins for energy, and they are therefore used to prevent muscle breakdown during exercise. Rather than allowing the body to burn muscles for energy, it can instead burn BCAAs for fuel.

L-Carnitine

L-carnitine is a substance produced by the body that helps turn fat into energy. Research shows that L-carnitine levels are reduced in the body after exercise, so consuming L-carnitine is could increase these depleted levels.

With that said, very little research has provided a link between L-carnitine supplementation and athletic performance. Some studies show a performance increase after L-carnitine has been consumed, whereas others show no change in performance at all. As a result, it may be best to utilize other recovery supplements that have a proven track record of aiding one’s workout recovery.

Other Supplements

Though the supplements listed above comprise a large portion of recovery supplement options, still others provide benefits in countless ways. Fish oil, for instance, contains Omega–3 fatty acid and is capable of improving recovery time after working out. And glycine, mostly known as a natural sleep aid, can ensure a good night’s rest so your body can recover.

Exploring sports nutrition options with the help of a licensed personal trainer or primary care physician will ensure your needs are met, no matter what they may be.

Which Recovery Supplements Are Right for You?

Each of us chooses to engage in bouts of physical activity for various reasons. Some do so for weight loss and others for competition. At the end of the day, recovery supplements comprise but a small portion of a larger healthy lifestyle picture.

These supplements illustrate the importance of what you put into your body, and the importance of when you do so. Take ample time to research supplement options (there are many), and find the ones that work for you.

We’ve all been there before. The alarm clock suddenly blares or sunlight hits our face and we wake in a mental fog. Crawling out of bed, the world is fuzzy and that drowsy feeling makes even the simplest tasks feel like a chore. For some this happens once in a blue moon; for others it’s continuous.

If you’ve ever experienced that feeling of grogginess and disorientation upon waking, chances are you’ve encountered sleep inertia. Though it may not last long, sleep inertia is a common problem that’s solely defined by impaired cognitive and motor performance immediately after waking up.

And while it may seem harmless, those who suffer from severe sleep inertia may be at a higher risk for other problems such as impaired motor dexterity or cognitive performance. In serious cases it can warrant a trip to a sleep specialist.

So what’s there to know about sleep inertia? Why does it occur, and what can we do to treat it? Stay awake for this one and come along for a journey as we take a closer look at sleep inertia.

Sleep Disorders and Sleep Inertia

Perhaps you’ve heard of sleep disorders before. Some well-known sleep disorders include insomnia, sleep apnea, restless leg syndrome, narcolepsy, and even sleep walking. Characterized by changes in sleep patterns that negatively affect your health, sleep disorders are widespread — roughly 40 million Americans suffer from long-term sleep disorders, according to the National Institute of Neurological Disorders and Stroke.

Within the world of sleep disorders are a group of specific sleep disorders known as parasomnias. These involve unwanted events or experiences that occur while you’re falling asleep, sleeping, or waking up. From night terrors to bedwetting to unusual eye movement, parasomnias are widespread and often disruptive in nature. While sleep inertia is not a parasomnia and therefore not defined as a sleep disorder, those who suffer from a parasomnia often experience sleep inertia as well.

Sleep Inertia Causes

Now that we know how sleep inertia is classified amongst other sleep disorders, let’s take a closer at why it occurs in the first place. Of the many reasons you may experience sleep inertia, research has provided us with a few primary possibilities.

Abrupt Awakenings

When your body drifts off to sleep it transitions through stages of the sleep cycle before entering a stage known as deep sleep. In this stage, your body heals, brain waves slow down, and you get the greatest amount of rest, which contributes to how refreshed you feel in the morning.

But sometimes this stage of sleep abruptly ends. Maybe you need to catch an early flight or a loud noise wakes you from slumber. While your body would normally transition out of deep sleep and into light sleep before you wake, an abrupt awakening from deep sleep will generate far more sleep inertia. This is why it can be so painful to wake in the early morning hours after going to bed late or getting only a few hours of shut-eye.

Slower Brain Reactivation

It comes as no surprise that your brain requires a bit of time to warm up in the morning. After all, it was just in a state of rest not long ago. Yet research shows that certain areas of the brain, such as the prefrontal cortex, may take more time to reactivate in the morning. Often these areas of the brain deal with executive and cognitive functions, which explains why decision-making or motor tasks may be difficult until we’ve had a chance to get into the day.

Blood Flow

Some research suggests that cerebral blood flow (blood flow in the brain) slows down as we sleep and therefore takes time to increase in velocity after we’ve woken up.

Symptoms and Effects of Sleep Inertia

The symptoms and effects of sleep inertia vary from person to person but are often rather similar. Chances are you’re experiencing sleep inertia if you feel drowsy, lethargic, or experience morning grogginess. You may also have trouble concentrating or your reaction time may be delayed. With that said, sleep inertia usually subsides within a half hour of waking. It can disappear within 15 minutes for some, but a “full recovery” can take up to two hours.

Diagnosis and Treatment

While sleep inertia doesn’t typically affect you for extended periods of time, some individuals suffer from serious bouts of sleep inertia that may require a professional diagnosis. Diagnosing severe sleep inertia isn’t easy, but a sleep study known as a polysomnography can monitor your sleep patterns in real-time to diagnose specific sleep disorders. An electroencephalogram (EEG) will also be used to monitor the electrical activity of your brain.

A doctor may also ask about other factors that contribute to your sleep inertia such as stress, medications, other sleep disorders, depression, or the shift during which you work. Shift workers covering the night shift are more likely to experience poor sleep quality and suffer from sleep inertia.

If you happen to be diagnosed with severe sleep inertia, fear not. Often a doctor will intervene after determining whether or not you suffer from other sleep disorders. They may also recommend lifestyle changes such as consuming less alcohol or increasing sleep duration. Sleep medicine or sleep supplements such as magnesium may be prescribed to promote sleep at night.

All that said, most people won’t require such forms of intervention. To combat those infrequent bouts of sleep inertia that occur from time to time, simpler measures can be taken.

At-Home Treatment

Treating mild forms of sleep inertia can be done in the comfort of your own home without professional intervention. Below you’ll find a few reactive countermeasures that may help.

Caffeine

Consuming caffeine is a popular means of combating the effects of sleep inertia in an effort to provide that feeling of wakefulness and energy. Despite its overwhelming popularity, you should still make sure to consume caffeine with care. It can easily disrupt your ability to sleep during your regular sleep time, and therefore shouldn’t be used to tackle sleepiness before bed. Consider utilizing caffeine with other natural substances like L-theanine to ensure it doesn’t overload you with energy.

Napping

Most of us love a short nap (if time allows), but it’s important to note that the nap itself must be rather short indeed. A nap to combat drowsiness should be between 10 and 20 minutes, and it should take place in the afternoon. Taking a nap to combat prior sleep deprivation also isn’t a healthy idea, as your body desperately needs hours of sleep rather than a brief sleep episode.

Light Exposure

Light exposure is a healthy and natural means of waking your body and mind if you find yourself suffering from sleep inertia. All it takes is a dose of natural sunlight for your body to suppress melatonin levels (the hormone that regulates your sleep-wake cycles) and get you going should grogginess be an issue. It should be noted, however, that only exposure to natural sunlight will do the trick; white light or artificial light isn’t sufficient.

The Subtraction Task

Some individuals utilize what is known as the subtraction task to increase brain activity and reduce the sleep inertia period. Many apps such as Mathe Alarm Clock now offer an alarm clock that can only be turned off after you’ve completed a simple subtraction equation, thus ensuring you’re awake enough to answer the question and get out of bed.

Sleep Schedule Alterations

Consider altering your sleep schedule if you find yourself sleeping at odd hours of the day or night. Your body will naturally follow its own circadian rhythm to try and sleep at night when possible, so don’t fight that sleepy feeling when it arises. Consider utilizing a fitness tracker that also contains a sleep tracker so that you can monitor and adjust your sleep schedule as needed.

Other Remedies

Other simple remedies include splashing water on your face or blasting cold air in an effort to wake up. If you’ve found a healthy countermeasure to get you up, don’t be afraid to use it.

Living With Sleep Inertia

More often than not, sleep inertia is an inconvenience rather than a serious issue. It occurs when we’ve had a rough night’s sleep or need to wake up early to catch a flight. To combat sleep inertia, utilize the concepts above unless your sleep inertia is more severe. Should that be the case, speak with a medical professional to discuss your options. While few of us enjoy the process of waking up, there is a lot you can do to ensure it all goes smoothly.

Does traveling wear you down? If you are like most of us, you have trouble getting enough quality sleep while traveling. People often blame jet lag, but scientists recognize first night effect and sleep debt may be the real villains.

What is First Night Effect?

Have you ever noticed that you don’t sleep well your first night in a new place? People often attribute this to jet lag, excitement, or just feeling over-tired. However, scientists recognized the “first night effect” over a decade ago. Recent research indicates that first night effect helps keep us safe in unfamiliar situations.

Have you ever heard the phrase “sleep with one eye open?” That is kind of what happens with the first night effect. According to researchers, one hemisphere of the brain remains active so you can to trouble or danger. In a way, we only half sleep our first night in an unfamiliar room. This may be part of our fight-or-flight self-preservation instinct.

“Troubled sleep in an unfamiliar environment is an act for survival over an unfamiliar and potentially dangerous environment by keeping one hemisphere partially more vigilant than the other hemisphere as a night watch, which wakes the sleeper up when unfamiliar external signals are detected.”

This phenomenon is not unknown. Scientists observed similar other animals including in birds, dolphins, and whales. During sleep, only half their brain rests.

How First Night Syndrome Contributes To Sleep Debt

One night of light sleep may not be a problem. But what happens when you fly to another state for a conference? You do not sleep well on the plane due to the first night effect and because it isn’t an ideal situation for sleep. You may change time zones. Then you stay at an unfamiliar hotel and sleep lightly once again due to first night effect. You wake up early for the conference and stay up late networking.

Burning the candle at both ends like this contributes to sleep debt. According to Harvard Health, most adults need an average of 7 – 9 hours of sleep per night for optimal health. Sleep debt accumulates when we don’t get enough sleep.

A neurotransmitter called adenosine accumulates in our bodies as a byproduct when we expend energy. Adenosine helps maintain our circadian rhythm or internal clock and signals when we need sleep. As we sleep, Adenosine levels decrease.

Too much Adenosine makes us feel drowsy, sluggish, or sleepy. You accumulate sleep debt when you deprive yourself of sleep and you start paying it off when you catch up on your sleep.

First night effect may hit you even harder if you already accumulated sleep debt. Even if well rested, the combination of travel and first night effect often creates sleep debt.

How First Night Syndrome and Sleep Debt Affect Your Biometrics

If you regularly use a Biostrap, you may notice how sleep debt tends to lower your Heart Rate Variability (HRV) readings and increases your Resting Heart Rate (RHR). Sleep is essential to our health as we recover from the stresses of life during sleep.

Tips on How to Recover From First Night Syndrome

First Night Effect seems to bother some people more than others. According to researchers, this may vary. It may depend on whether you normally sleep well and if you have any other sleep issues such as sleep apnea.

Be aware that First Night Effect and Sleep Debt are real. You may not be able to avoid First Night Effect, but you may be able to plan around it.

Try these tips to mitigate First Night Effect and Any Resulting Sleep Debt

• During travel, try to sleep in the same room if possible. Book the same hotel room, Airbnb, or stay with the same relative. Apparently, the brain has a long memory for familiar places so you may be able to avoid First Night Effect.
• Consider arriving a night early so you have a chance to catch up on your sleep. For example, if you travel to visit family for Thanksgiving, arriving a day earlier gives you time to adjust so you may be well rested on Thanksgiving day.
• Avoid stimulants like caffeine 6 hours of when you plan to sleep also consider avoiding vigorous workouts during those same hours even if exercise doesn’t normally trigger insomnia for you.
• Try to catch up on sleep debt before your trip. Be aware that catching up all at once can also make you feel groggy. Try going to bed an hour earlier or taking a 30-minute power nap in the days leading up to your trip.
• Try to spend a little time outside in natural light to help your body clock adjust.

Minimize any distractions that get in the way of sleep.

• Set your hotel thermostat to a comfortable temperature (not too hot)
• If your room isn’t fully dark consider using an eye mask
• Minimize any disturbing sounds with white noise (some people tune their hotel clock radio between stations to create white noise

With a little planning, you can stop “First Night Effect” from ruining your trip.

Sources and Resources

• Night Watch In One Brain Hemisphere During Sleep Associated With The First-night Effect In Humans by Masako Tamaki, Ji Won Bang, Takeo Watanabe, Yuka Sasaki published in Current Biology.
• Repaying Your Sleep Debt, Harvard Health
• Why We Sleep Badly on Our First Night in a New Place, published in The Atlantic
• Short-Term Stability of Sleep and Heart Rate Variability in Good Sleepers and Patients with Insomnia: For Some Measures, One Night is Enough by Benjamin Israel, MD, Daniel J. Buysse, MD, Robert T. Krafty, Ph.D., Amy Begley, MS, Jean Miewald, MS, and Martica Hall, Ph.D. published in Sleep.

There are a number of compounds that play an integral role in protecting the body’s everyday functions. One of these is a naturally-occurring compound called cytidinediphosphocholine. Also known as cytidine-5-diphosphocholine and cytidine diphosphate choline, we’ll keep things simple and refer to this compound as CDP Choline (or its generic pharmaceutical name: citicoline) for short.

CDP Choline is a rather important compound, as it plays a role in protecting the brain — one of our body’s most vital organs. But how exactly does a compound with such a long-winded name complete this important task? To find out, let’s explore CDP choline’s journey through various systems of our body and discover its ultimate purpose along the way.

Producing CDP Choline

CDP Choline can be found in every single cell within your body, and especially within the cells that make their home in your brain (neurons). But to produce CDP Choline in the first place, the compound must undergo a number of transformations along the way. And it all starts by binding a choline molecule to a cytidine molecule. Let’s explore that process in more detail.

Choline

Choline is a molecule that’s metabolized by the powerhouse of the cell, the mitochondria. When this first occurs, choline is metabolized by choline oxidase, and then again by betaine aldehyde dehydrogenase (both of which are enzymes that speed up chemical reactions in the body).

As a result, trimethylglycine is produced, which is an amino acid found in quinoa, spinach, beets, and other nourishing plant-based foods. Additionally, choline is turned into acetylcholine, a neurotransmitter that plays a pivotal role in memory, muscle movement, regulating heartbeat and other basic functions.

More importantly, however, is the fact that trimethylglycine plays an integral role in the process of methylation. During methylation, the body’s cells donate methyl groups to other processes of the body, which include maintaining neurotransmitters such as dopamine and serotonin. As a result of methylation, our genes naturally adjust during our lifetime without doing so on the genetic level. Instead they simply change physically.

Choline can be found in foods like eggs, peanuts, and meats, but it can also be purchased as a supplement ever since the National Academy of Sciences deemed it a necessary part of one’s diet in 1988.

Cytidine

Cytidine is what we call a nucleoside molecule, meaning it plays an integral role in forming the genetic information that’s stored in all living cells. Cytidine is formed through the bonding of cytosine to a ribose ring, a structural component of ribonucleic acid, or RNA. This essentially means that cytidine is a major component of ribonucleic acid.

Though it’s not quite the same as DNA, RNA still plays a major role in our body’s genetics. RNA’s duty is to convert the genetic code in our DNA, and make it more capable of protein production.

Because cytidine is a part of the whole that makes up RNA, it’s easy for us to find cytidine in foods that have a high RNA content. Think of animal products, and especially organ meats, as the type of food that would contain large quantities of RNA. Yeast just so happens to be another great source as well, so don’t feel so guilty if you decide to grab a beer.

Choline & Cytidine

Now that we’ve outlined the basics of choline and cytidine, it’s time to break down how these compounds work in harmony and how they contribute to brain health. When choline and cytidine combine, they form CDP choline, a natural constituent of the brain’s chemistry that is essential to normal, healthy brain function.

Found heavily in both the organs of animals and choline-rich foods like eggs, beef, and poultry, CDP Choline provides neuroprotection against mental conditions like Alzheimer’s disease and other types of dementia, head trauma, cerebrovascular diseases like strokes, age-related memory loss, Parkinson’s disease, attention deficit-hyperactivity disorder (ADHD), and diseases that lead to cognitive impairment.

Yet because CDP Choline isn’t present in food in high enough quantities, we can assist the body’s natural production of CDP Choline by taking it as a dietary supplement in citicoline form. Remember that citicoline is the very same thing as CDP Choline, only it is in supplemental form.

CDP Choline and Your Brain

We’ve discussed in brief the neuroprotective effects that CDP Choline has on the body, but let’s further examine these benefits in more detail, along with the common side effects that one may encounter along the way when consuming CDP Choline in supplemental form.

Uses

CDP Choline has been used for a multitude of reasons ever since it was originally developed in Japan to treat stroke patients and those suffering from brain injury. Since then, the naturally-occurring compound has made its way across the country, where Europe now uses it as a prescription drug to increase circulation within the brain tissue. It is seen by many as a nootropic, meaning it may improve cognitive function and increase dopamine levels in healthy individuals.

In the U.S., however, CDP Choline remains a dietary supplement because it has not been approved for clinical use by the Food and Drug Administration (FDA). While research using clinical trials has suggested that CDP Choline increases blood flow to the brain and bioelectrical activity patterns in those suffering from Alzheimer’s disease, there’s not enough concrete evidence showing that this is the end result for all patients.

Despite the FDA’s resistance to CDP Choline, healthcare providers do recommend it for the elderly population or for those looking to boost cognitive performance. CDP Choline seems to slow the process of memory loss in those aged 50-85 years, increase blood circulation within the brain, and prevent major damage caused by stroke.

Those who consume citicoline by mouth after suffering an ischemic stroke (cerebral ischemia) within 24 hours of the stroke itself are more likely to completely recover within 3 months. And those who take citicoline intravenously within 12 hours of a stroke and continue to do so for 7 days will also notice short term recovery.

While these are the most popular and noteworthy uses for CDP Choline, other uses have been noted as well, though many of these rely on insufficient evidence that requires further clinical review.

For instance, CDP Choline is said to help treat glaucoma by improving vision, it may reduce cocaine use in people with bipolar disorder and cocaine addiction, and it can boost memory performance alongside cognitive function and verbal memory. But again, these claims require more concrete evidence to prove their merit.

Side Effects

As is the case with most dietary supplements and medications we put in our body, CDP Choline has its own share of potential side effects that one must consider before using a citicoline supplement.

Most medical research recommends you only consume the citicoline supplement by mouth over the short term, for up to 90 days. While most individuals report no side effects when taking citicoline, others have noted trouble sleeping (insomnia), headaches, diarrhea, low or high blood pressure, nausea, blurred vision, and chest pain.

Women who are pregnant or breastfeeding should also avoid taking citicoline entirely, as research and evidence on the effects of citicoline on pregnant women and their unborn children is unreliable. If you’re considering taking the citicoline supplement, consider speaking with a healthcare professional before doing so, especially if you have any history of previous medical conditions.

CDP Choline and You

Like many dietary supplements that seek to aid one’s cognitive abilities while improving brain health, CDP Choline is a supplement that’s well-suited for certain populations, but may not be for others. Those who are elderly, suffering from a stroke, or battling addiction will likely see the greatest benefits. Others, however, would do well to consult a healthcare professional while ensuring their diet, exercise, and even sleep efficiency are up to snuff before using citicoline as a cure-all for any ailments.

When used responsibly, CDP Choline is a powerful compound with some amazing capabilities, but be sure to consult your physician and consider what effects it may have on you before consuming it in any form.

Do you ever feel that, no matter how much sleep you get, you never find yourself completely rested?

Millions of Americans are affected by this same feeling every year, often due to obstructed breathing known as sleep apnea. Usually caused by soft tissue in the back of the throat collapsing and impeding oxygen flow, obstructive sleep apnea affects a significant portion of the population. Central sleep apnea, a similar but less prevalent form of the disorder, isn’t caused by airway blockage but because the brain fails to signal the muscles to breathe.

While sleep apnea is a common disorder affecting men far more frequently than women, many people are unaware that they suffer from obstructed breathing because the halted breathing doesn’t trigger a full awakening.

So what ways are there for people to ensure they’re getting the quality sleep their body needs? The answer is monitoring your blood oxygen levels, one of the many insights provided by Biostrap technology.

One of the telltale signs that poor breathing is beginning to affect someone’s day to day performance is a lowered oxygen saturation level. Medically speaking, blood oxygen levels are expressed as a percentage of oxygenated hemoglobins, a protein found within red blood cells.

While a healthy blood oxygen level fluctuates with sea level, an oxygen saturation level of 96-97% is considered normal. Those suffering from severe obstructed breathing can see levels below 80%, but moderate effects can be seen below 90%. These depleted levels of oxygenated hemoglobins are known as hypoxemia with symptoms including breathlessness and inconsistent breathing.

Along with tracking HRV and resting heart rate, Biostrap is able to utilize the latest in pulse oximetry technology to monitor blood oxygen levels in an unintrusive manner. Using a red light to pass wavelengths that measure the absorbance of the pulsing arterial blood, Biostrap users can obtain up to date information on whether their body is getting the oxygen it needs.

Don’t waste another night with poor sleep. Take health into your own hands with Biostrap!