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Welcome to Pro-Activity!
The weekly blog is sent via weekly email and archived here. Topics range a wide spectrum of prevention and health tactics, following best evidence research as a framework.
Relish Resistance
Relish Resistance
Apr 3
On January 9th, we identified a key theme for 2026. It started with the intriguing idea that physiological energy flow - our ability to efficiently harness and transform energy, such as from the food we eat, into our actions - was at the very heart of human health. Summarizing some of this paper, we discussed 3 connected systems: the energy apparatus (metabolic system), the communication apparatus (nervous system, hormones, etc.), and the physical apparatus (cells, tissues, and organs), and how each requires resistance to stay strong. Two new studies published this week suggest that the right kind of resistance, even in very small doses, should be a priority.
The first study confirms the critical nature of the "physical structure" in supporting a healthy energy apparatus, particularly our growing realization that muscle is important not only for movement but also for metabolism. While decades of study have focused on the "bad" of excess body fat, far less has looked at the other side of the coin: the "good" of adequate muscle mass. Thankfully, this is changing. When a team from Brazil studied a dataset of over 5,000 adults older than 50 for 14 years, they found both factors mattered, but when it came to the risk of dying during the study, one of the two carried more weight.
Individuals with both excess belly fat (central adiposity) and low muscle mass had a shockingly high, 83% increased risk of dying during the study compared to individuals with neither risk factor. However, when the team reviewed the trajectory of individuals with only one of the two risks, things became even clearer. Those who had low muscle mass alone (no excess belly fat) still had a 40% increased risk of dying during the study period, while those with the opposite profile, excess belly fat alone (but adequate muscle mass), had a statistically insignificant 9% increase in risk. Muscle, as it turns out, mattered more, which requires resistance.
The second was a more global review of physical activity patterns at the population level, but it confirmed something equally important: the resistance needed to keep our energy flowing well can be found almost anywhere, and the effective dose is incredibly small. In a population of nearly 100,000 individuals wearing activity trackers, the risk of developing 8 different diseases was significantly lower for those who engaged in higher intensity physical activity - the body's reaction to resistance - compared to those who did not, even when total physical activity was the same.
Specifically, the research team found that when as little as 4% of total physical activity minutes, as little as a few minutes per day, were performed at higher intensities, the risk dropped between 29% and 61%. Interestingly, the intensity-driven effect was especially pronounced for the immune and inflammatory diseases studied (e.g., arthritis). Major cardiovascular events, atrial fibrillation, chronic respiratory disease, and dementia all followed a similar pattern, though to a lesser extent. The remaining diseases studied responded more evenly; intensity still outperformed, but only slightly.
Start small and be realistic. Not everyone is ready to turn this dial up. However, for those who are or can get there over the course of time, whether you prefer moving weights, hammering hills on a bike, or lugging a backpack to inspiring views, relishing resistance may be your best next step.
Have a great weekend,
Mike E.
The Biochemistry of Back Pain
The Biochemistry of Back Pain
Mar 27
If you read the summary and imagine a lab where mice walk around in back braces, that's not quite it—but, unsurprisingly, the headline was an attention grabber. It read: "Scientists discover a hormone that might stop lower back pain at the source." The concept opened a door to another dimension of back pain management that we rarely discuss. For those having trouble finding relief, this could be a very interesting new avenue. Let's start by setting the stage.
The first and possibly most important concept is that pain, while a universal experience commonly depicted as our threat detection system, is almost always temporary. When we remove the threat, things typically return to the baseline. However, sometimes when aches linger long enough, a more lasting imprint develops, and the warning bells continue to alert. This is both a source of great frustration for the person experiencing it and a complex puzzle for any professionals consulted to unwind it. Lower back pain, the world's most disabling condition, is known to be particularly tricky in this way. While many people find relief through combinations of physical activity, efforts to improve sleep quality, and systematic reductions in stressors that rev up the nervous system (like smoking or emotional distress), a small group still struggles to find a formula that works for them. For these people, changes in nutrition may offer a growing source of hope.
While, as recently as 2017, the guidelines for non-invasive treatment for low back pain have not included nutritional recommendations, a growing list of studies, as pointed out here in a review published last year, suggests they should. Exactly why healthy eating improves pain, however, is less clear. Some research points to a definite connection between pro-inflammatory diets and pain sensitivity; it seems foods that drive inflammation go hand-in-hand with pain sensitivity. Yet, it was alcohol intake that was identified as the strongest predictor in another study. Some experts argue that, as shown here, this idea puts the proverbial "cart before the horse" because pain (like depression) could be as much the cause of poor eating as the effect of it. Realistically, it is almost certainly bidirectional and therefore self-reinforcing: poor dietary choices sensitize our nervous system, which, when threatened or chronically irritated, drives us toward comfort foods as shown here. So, the link is clear, but the mechanism is murky, which leads us to the current study and the potential roles of calcium and vitamin D.
A research team affiliated with Johns Hopkins University administered parathyroid hormone to mice with various spinal conditions known to induce pain, ranging from degenerative changes to instability. In something that sounds a bit like science fiction, they found that the bony tissues began to show signs of healing. But that wasn't all. Like a watchdog that has decided there is no visible threat, the nerve-endings in the area began to pull back, allowing for pain desensitization and thus the freedom and desire to move more. Considering other related findings, calcium and vitamin D may play central roles in the biochemistry of back pain. Here's the logic:
Since (1) reducing inflammation through dietary improvements has been shown to improve chronic pain, (2) calcium sensing receptors are closely linked with inflammation, (3) parathyroid hormone (which worked this time) is tightly linked with calcium and vitamin D regulation and (4) vitamin D supplementation has shown promising results for back pain sufferers who are deficient, it is clear these nutrients matter. However, since it is still very early days and risks may prove to outweigh rewards, the most practical application we can all benefit from now is understanding that foods naturally high in calcium and enough sunshine to stimulate vitamin D production (but not too much) may have very real impacts on aches and pains, especially when coupled with movements that promote flexibility and strength. Luckily enough, gardening season, which features all 3, is here or very close...try the leafy greens.
Have a great weekend,
Mike E.
In the News: Coffee and Stress
In the News: Coffee and Stress
Mar 20
Every few months, a cool new study on how coffee impacts health surfaces. Since September 2024, when we authored our first blog dedicated to the global morning favorite, the storyline has been mostly positive: drinking 2-3 cups of coffee daily appears to offer health benefits. This week, we found two additional large studies that reinforce the claim, but first, a bit about the ripple effects of parent stress on children's health.
As we've discussed many times before, in small doses, stress can stimulate growth when managed well or resolved quickly. In the longer term, however, it can fester, wear us down, and lead to poorer health choices. For example, in 2022, a research team showed that diets tend to suffer during times of stress, priming a downward health spiral as psychological (mind) effects broaden to physiological (body) effects as well. One of the trickiest parts, however, is that stress is also "contagious". Research confirms that witnessing someone experience a stressful moment can cause us to feel agitated as well.
While this is especially true for those high in empathy (measure your EQ here), it stands to reason that the spillover potential is also high in close relationships, such as those between parent and child. Two studies published earlier this week support this idea. The first showed that adults who experienced harsh economic stress during childhood—enough that it impacted their family's ability to provide healthy food—had definitive signs of malnutrition later in life: stunted growth and poorer body composition. The second brought slightly better news: that while a parent's stress doesn't need to reach such an extreme level to affect their child, healthy management can keep the negative effects in check. While stressed-out parents correlated with poorer nutritional outcomes in children, adding mindfulness training was enough to neutralize the risk. This, indirectly, brings us to coffee and how it might be a longer lever than we realize.
We've discussed the physiological benefits of coffee consumption before. Coffee drinkers who consume two to three cups per day benefit from its high antioxidant content and known anti-inflammatory properties. The effect appears to apply to a variety of diseases, including Parkinson's disease, lung cancer, and, according to another new study, if we skip the sugar, cardiovascular health. However, where things really get interesting is in the brain. A massive new study tracking dementia and cognitive decline in over 130,000 people for more than 40 years showed an 18% risk reduction for those who regularly drank coffee (or tea). Caffeine appeared to play a key role, as decaf coffee drinkers did not experience the same benefit.
Although the jury is out on whether coffee also positively impacts psychological stress, some studies suggest it can. Using the time it takes to savor a morning cup wisely—such as to organize the day or process feelings—can significantly benefit not only personal health risk but also the risks of those close enough to “catch” our stress when things bubble over. It's a great one to ponder over a cup.
Have a great weekend,
Mike E.
We Can't (Always) Believe Our Eyes
We Can't (Always) Believe Our Eyes
Mar 13
With daylight saving time upon us and even a little tease of warmth this week, it might feel like Spring is in the air. While officially still a week away, Winter has certainly felt long enough. If you're anything like me, you're itching to open the windows or step outside and soak up some sunshine. Of course, these next few weeks also tend to be an important "on ramp" for most of us as our bodies might be a little stiffer or more likely to feel sore coming out of the Winter season, especially if our activity loads accelerate too fast. Add in heat acclimation, which is only a few weeks away, and it's easy to spot a reasonable risk trend on the horizon. Research findings from the last few decades support this idea.
For example, in 2004, one study showed a clear preventive benefit for early-season injury rates among sub-elite athletes when pre-season training loads were dialed back and the "ramp" period was given proper respect. Another from around the same time period on US Army Cadets showed a much higher risk (1-3 times) of soft-tissue injuries during Summer Basic Training, even though overall loads were generally on par with Fall and Winter groups. The authors pointed to heat's effect as one possible cause. However, in my opinion, nothing could be more interesting than what we have (and haven't) learned from "The Boys of Summer" and their gnarled-looking but highly functioning shoulders.
Not surprisingly, in Major League Baseball, where money is less of an object, it started with the hope of using high tech to predict and ultimately prevent future injuries in elite-level athletes. I mean, it makes sense. Given the amount of money invested in those same shoulders, the cost of X-rays and MRIs didn't seem like much. Unfortunately, it didn't work all that well. Within a small study published in 2002, of the professional pitchers who were asymptomatic, meaning who had shoulders that felt and functioned fine, almost 80% showed clinically significant "damage" to the cartilage of the shoulder (labrum). 5 years later, another study searched for a correlation between "degenerative changes" and other abnormal X-ray findings of the shoulder and time spent on the disabled list for 50 pitchers from the St. Louis Cardinals organization. No significant correlation existed. Then, in 2022, another study on elite-level rock climbers yielded similar results: about 80% of normally functioning and pain-free shoulders had abnormal scans...which brings us to today and the question of whether non-athletes and otherwise everyday folks have similar findings.
According to this study, published last month in the Journal of the American Medical Association, the answer is yes, and the rates are even higher. The research on approximately 600 Finnish adults aged 40 to 76 found that virtually all participants, regardless of symptoms, had abnormal findings. Specifically, almost all (96%) of those who had no pain or other symptoms, as well as almost all (98%) of those who did, had abnormal imaging findings. This was so impressive that the authors called into question the value of shoulder images for individuals over 40 years old in cases without significant physical trauma.
In the study's conclusion, they said it this way:
"In this population-based study, rotator cuff (RC) abnormalities were nearly universal after age 40 years and showed poor concordance with shoulder symptoms. These findings suggest that RC abnormalities often represent normal age-related changes rather than disease and call into question the clinical value of routine imaging for atraumatic shoulder pain."
There are more layers to peel back on this one but for now, much like what we've learned about other stiff and achey joints (and what works best to help them), when there's no major or obvious cause of the pain we feel, scary images and the negative worries they produce might not be high (or even on) the list.
Call us if you need to dive deeper.
Have a great weekend,
Mike E.
Weekends on the Move
Weekends on the Move
Mar 6
It seems simple - movement is fundamental to human health, so we should all probably MOVE often enough and vigorously enough to benefit. However, the upfront expenditure (time, effort, and energy) with no guarantee that the results will match the vision can create inertia that is hard to overcome. Whether the recommended dose (typically 30-60 minutes per day) feels too big or the grip of all-or-nothing thinking takes hold, the barriers can feel insurmountable. This is presumably a primary reason research on exercise dosing - whether small micro-doses, which we occasionally refer to as "snacks," or various combinations of duration and intensity - has become so common.
One of the more exciting themes to emerge is the value gained for "weekend warriors", those folks who cram an entire week's worth of physical activity into one or two days. We started paying closer attention around April 2023, when we reviewed this study on healthy step counts, which showed a significant risk-lowering benefit even when participants achieved 8,000 steps per day only 1-2 times per week. Then, 18 months later, we discussed this study, which showed significant benefit across 200 different diseases, almost as much as those who exercised steadily five to seven times per week. In April 2025, the theme returned, as we discussed a paper that showed weekend warriors, provided they didn't ramp up too fast, actually performed slightly better from a health perspective than those who chose a more distributed movement pattern. Now, in 2026, the theme is really gaining traction with 3 new studies all published in January showing great benefit.
(1) The first looked at conditions of the spine, joints, and bones. Researchers showed that physical activity significantly lowered risk, regardless of whether it was evenly distributed throughout the week or heavily concentrated (defined as accruing more than 50% of activity minutes in 2 days or less). Subjects who met movement guidelines were less likely to have arthritis, degenerative spinal conditions, and osteoporosis-related events, regardless of the pattern they adopted.
(2) Then, using the same criteria, another study examined the impact of the weekend warrior pattern on sarcopenia, the abnormal muscle loss associated with age or immobility. As it turned out, the weekend warriors not only did better than the inactive group but also significantly better than the group that got their exercise in a more steady, predictable pattern. The study authors concluded that weekend warriors tended toward more high-intensity activity, while those with a more regular daily pattern stayed at a more moderate intensity.
(3) Lastly, in a study considering the likelihood and impact of stroke in a large sample of people living with high blood pressure (stroke's number 1 risk factor), researchers found that those who accrued enough physical activity minutes to meet guidelines (75 high intensity minutes or 150 moderate intensity minutes) had a lower risk of dying during the study period - about 30% lower; a finding that wasn't super surprising. The punchline was that physical activity lowered risk by about the same amount, whether the minutes were achieved in a routine (daily) pattern or the concentrated, weekend warrior pattern.
The baseline fact remains: moving well - with minimal restrictions or limitations - often enough (about 1.5% of our time each week), can significantly lower our future risk of injury, illness, or disease. Whether we choose 81 seconds every waking hour, block off 21.6 minutes per day, or use almost any other combination, when we achieve 2.52 hours per week - even if it's all compressed into Saturday - we are far more likely to thrive.
Have a great weekend,
Mike E.
Let The Blood Flow
Let The Blood Flow
Feb 27
It seems unlikely that when Chuck Hillman sat in the mall and experienced a moment of curiosity watching his son play, he knew it would kickstart a major new finding - that physical activity significantly improved brain activity (especially in children). It seems even less likely that he knew the results would become one of the internet's most loved images, especially for those of us who promote a healthy lifestyle as a way to thrive. As he described it here in 2021, the moment pulled him in a direction away from his primary focus, the aging brain, and toward proving the strong cognitive benefit gained from moving our bodies. His team has since shown that whether we exercise habitually or perform a single bout and whether we choose moderate intensity (enough to be only slightly out of breath) or higher intensity (enough to break a sweat), the brain does better when we MOVE.
While we don't know exactly why movement is such a powerful brain stimulator, it might be as simple as increased blood flow. If this were the case, anything that helps drive blood upward against gravity could be beneficial. Muscle activation, especially of the large lower-body muscles, would certainly fit the bill. Certain exercise types (running, jumping, etc) might even be better than others (cycling, swimming) due to the higher upward pressures generated with greater impact. Interestingly, in 2018, a team from New Mexico demonstrated this phenomenon when they compared blood flow to the brain following cycling, walking, and running in a small group. All activities were helpful, but running produced the greatest improvement. Since then, a growing number of studies linking movement and brain health have emerged. These two review articles from 2025 (here and here) provide a good summary of what the last few decades of science have produced.
Now, on the other end of the spectrum, a team from the University of Southern California studying blood flow patterns in older adults with and without cognitive decline, found that those whose blood flow most closely matched the patterns of healthy adults had the least likelihood for negative changes and disease markers, such as those seen in Alzheimer's disease. The researchers believe they may have unlocked an inexpensive early indicator that can help in the realm of prevention and management. Similarly, further North in San Francisco, a different team showed in a mouse study that certain proteins, typically released from the liver as a result of exercise, helped repair the structures that protect the brain (blood-brain barrier) from inflammation-related wear. The approach even reversed some signs of cognitive decline.
Although the research is certainly not simple, the core idea is: when we get moving, we not only push blood around the system but upward as well...and protect both body and brain in the process.
Have a great weekend,
Mike E.
Five in One
Five in One
Feb 20
Sometimes we have to dig deep to find an interesting new wrinkle or twist in our ongoing story of "future thriving in present hands". This week was different; a rare scenario where each of the 5 ELEMENTS: MOVE, FUEL, RECOVER, ENDURE, CONNECT was represented in the health headlines, sometimes stand-alone, other times stacked together.
First up, in an ELEMENT stack that we've seen before: MOVE + CONNECT in order to ENDURE, a new study, given its size and scope, brought things to a whole new level. A massive "umbrella review" of 63 studies dove into exercise's impact on mental health (specifically depression and anxiety) and showed, again, that it may be our most consistent and powerful lever to help manage the conditions, precursors, and associated risks. With reductions in symptoms similar or better than what might be expected with medication and psychological interventions generalized as "talk therapies", the authors concluded that exercise prescription should be among the first treatments prescribed. The fine print suggested that aerobic exercise was the most powerful mode and that exercise done with others in a group was particularly potent, but all exercise types worked, especially when tailored to an individual's needs. The authors were quoted as saying "exercise effectively reduced depression and anxiety symptoms across all age groups, comparable with, or exceeding, traditional pharmacological or psychological interventions. Group and supervised formats gave the most substantial benefits.". Powerful stuff.
Next, under the header of FUEL, a trio of studies helped drive home the fundamentals that we so often talk about. The first was another enormous study which tracked the diets of nearly 200,000 individuals over decades (more than 5M "person years" in total) in hopes of settling the "Low carb" vs. "Low fat" debate. Ironically, as the Harvard research team found out, the answer was neither and both...because when it came to diet's role in future health, it was more than macros that mattered, with food quality proving most important. Individuals who consistently consumed diets made up of high-quality foods with an emphasis on whole plants, whether low-fat or low-carb, were far more likely to avoid heart disease. Unfortunately, individuals who consumed lower-quality foods didn't enjoy the same benefit. The editor of the Journal of the American College of Cardiology, where the study was published, made it very clear: "Whether a diet is lower in carbohydrates or fat, emphasizing plant-based foods, whole grains, and healthy fats is associated with better cardiovascular outcomes." To make the good news even better, in a first report-out on recent Nordic nutrition recommendations, which attempted to account for both human health and planetary health, foods similar to those above appear to yield a win-win, including a 23% lower risk of dying in those who adhered most closely. The final study in the FUEL category this week may explain why.
When a research team compared 3 dietary approaches, each known to lower inflammation, it was a combination of probiotics (healthy bacteria) and fiber (a prebiotic that feeds those healthy bacteria) that did best. Specifically fermented kefir mixed with diverse fiber outperformed omega-3 supplementation and fiber alone. To be clear, all three were effective, but the combination worked best at lowering markers of inflammation...just not right before bedtime.
The last study of the week, under the header of RECOVER, reinforced a habit we hold in high regard and talk about any time we can - going to bed empty. This time, it was work done at Northwestern University's medical school that showed that cutting off consumption at least 3 hours before bedtime significantly improved sleep restfulness. As evidenced by improvements in blood pressure (3.5%) and resting heart rate (5%), each a critical marker of whether we are "revved up" or "well recovered", those who shut down earlier did better. The lead of the study said: "Timing our fasting window to work with the body's natural wake-sleep rhythms can improve the coordination between the heart, metabolism, and sleep, all of which work together to protect cardiovascular health."
There's no single perfect formula that works for everyone, but there definitely is a pattern that appears to work for most. If you're not leveraging the ELEMENTS as an investment in the future, it's a great time to start.
Have a great weekend,
Mike E.
Craving Nutrients
Craving Nutrients
Feb 13
Maybe you saw the Super Bowl ad. Mike Tyson, up close, talking about eating whole food. Maybe you liked the message and the choice of messenger. Maybe you hated them both. Maybe you didn't think that much about it and were just there for the funny or entertaining ones (+1 for the Dunkin' ad in my opinion)...but despite some important points made in articles which reviewed the ad like this one, including the nuance between "processed" and "ultra processed", the core idea that, our health is greatly impacted by the foods we eat (and an increasing number of those are harming us), is not particularly controversial. This week 2 new studies drove the point home and helped explain why.
The first is a new look at old data. In 2019, a research team showed, in a well-controlled trial, that an ultra-processed diet actually caused people to eat more calories and gain weight. This, of course, was big news at the time. However, since then, discoveries made the data worth a second look. What the research team found this time might help us understand more fully why ultra-processed foods get a hold on our health - they bypass the natural tradeoff between nutrients and calories found in healthy whole foods, a tradeoff which may cause us to stop eating one while we search for the other.
In essence, they proved an idea that is often discussed when people talk about eating behaviors, that we not only crave tastes and textures that stimulate our brain, but nutrients and energy that drive our physiology...and when we get the right combination, we tend to be satisfied. Because ultra-processed foods have both high nutrient load (they're often fortified with vitamins) and high calorie load, there is no trade-off, and subjects tend to overconsume. The team found that while those who consumed mostly unprocessed foods actually ate more by volume, they took in 300 fewer calories on average, which is enough to make a substantial difference in health over the course of time.
A second study, published by the American Academy of Neurology, drove the point home even further. This time, it was data on the diets of more than 100,000 US Women starting at midlife and tracked for more than twenty years. The researchers on this one found clear evidence that those who adhered closely to a Mediterranean diet had a double-digit lower risk of all forms of stroke. The team based their scoring on the diet originally referred to as the Traditional Mediterranean, described here, which was "characterized by a high intake of vegetables, legumes, fruits and nuts" as well as unrefined grains, olive oil, and fish, with a lower intake of dairy and meat. High nutrient, low process.
Of course, this isn't the first time we've talked about the benefits of the Mediterranean diet. Given the fact that there are already more than 1500 citations this year on the topic, it's unlikely to be the last. Maybe next time for the other lovers of good olive oil, we'll cover this one...lookout inflammation.
Until then, have a great weekend,
Mike E.
Stress as System Strengthening
Stress as System Strengthening
Feb 6
It started with a knock on the door last Thursday evening. It wasn't late, but we weren't expecting anyone, so it was strange. With a firm grip on one of the two dogs, I opened the door to a person I'd never seen before, looking a little stricken. "Hi," I said, to which she responded, "I think your chimney is on fire..."
And then, somewhere shortly after "um, what?" and "ok, thanks", I closed the door and said "call 911" to my wife, who was nearby holding the other dog as we quickly sprang into action. Within seconds, I was dousing the wood in the fireplace, and she was talking to the dispatcher. Our son, a volunteer at the local fire department (who still gets the text alerts while away at school), immediately started calling, wondering what was going on, and within minutes, we were trying to make sense of a situation that now included lots of flashing lights in the driveway. Fair to say, things were stressful there for a bit.
Although I would've much rather had the uneventful and relatively quiet evening it was shaping up to be, it was a great reminder of exactly how much can (and has to) happen in the seconds between alarm bells going off in the brain and us resolving whatever is causing them, and the benefit we gain when the cycle is completed without major harm. In a world of ever-present chronic stressors - the kind we generally try to avoid - it's easy to forget how positive and even critical the acute stress response is for survival and ultimate thriving. It's an idea that a year or so ago a global research team wrote about, detailing how the immediate release of hormones and the resulting changes in the nervous system not only allow us to focus and react, but can, with an adequate recovery phase, kick start learning and growth...the upside of stress we've often talked about, which is not only for bodily health (stronger after the stress of exercise), but also brain health and mental health, as the authors make clear.
The keys then are both in the challenge and the dosage - having enough of the right stuff to stimulate the positive cascade, but not so much that we cannot adequately recover; a physiological example of "growth from adversity" (various stoics) or for those who like Nietzsche "what does not kill me makes me stronger", in biology terms, hormesis.
Last week, I mentioned a study on the keto diet, which can serve as a good example. While it showed mostly negative effects over the long term from the strain of "running on back-up fuel" (ketones being evidence that the body is burning predominantly fat for energy instead of blood sugar), the same may not be true with a smaller dose, such as in the shorter term. This 2026 study of studies showed a strong association between a ketogenic protocol and reduced depressive symptoms, while intermittent fasting, a similar short-term stress on the metabolic apparatus, appears to stimulate health benefits when done with moderate calorie reduction, as shown in this trial. The effect shows up in other areas as well.
Last year, hot tubs were highlighted for their ability to raise core temperature, another "good in small doses" stress for general health, and in high-level athletes, finding methods to more precisely dose training stress to unleash full potential has gone from an idea in 2021 to a recommended practice in the present moment. There is even one new theory that suggests that the ability to heal from minor burns sustained while handling fire, a uniquely human experience that started a million or so years ago, may be one of the main drivers of our adaptation and evolution as a species. For us, thankfully, we didn't have to test that theory.
Despite a scary hour or so, all signs point to a false alarm. The local FD didn't find anything at the scene, and earlier this week (on further inspection), the chimney was given a clean bill of health. No harm, no foul, and definitely better safe than sorry. Try as we might to avoid stressors that set off our physiological alarms...we are happy they're working well when we need them...which is far more likely if we keep them well maintained on days we don't. Spoiler, this too has roots in a healthy lifestyle.
Have a great weekend,
Mike E.
Respect the Fuel Light
Respect the Fuel Light
"Fatigue makes cowards of us all" as the saying goes....and no one is quite sure who said it first. Although it sounds like Vince Lombardi (one person it's often attributed to), the quote has also been attributed to US Army General George Patton. It probably doesn't matter. Whoever did actually say it first couldn't possibly have known how far down the rabbit hole the statement would take us.
Whether it be the quest to quantify and qualify the factors of fatigue which leave us uncomfortable, irritable and error-prone when we hit our threshold, or the endless supply of performances we hold up as "heroic" when people find a way to defy those same factors, it holds a place of importance and mystery in day to day life.
Take for example this week's prime time show of endurance - 5 overtime periods in a playoff hockey game - FIVE! Even in defeat, the losing goalie was breaking records for saves. How is this possible? What will it do to these players over the next games? Will injury rates go up? Plenty to speculate about there.
But it's not just "fun and games" (and professional athletics) is it? What about if it's experienced during high-stakes work like natural disaster restoration? Is it the same?
Well, no.....and yes.
No - disaster recovery work is rarely done by people with endorsement deals or deep interest in personal jersey sales. They are simply playing a different game altogether.
And yes, understanding the factors and knowing how to proceed is critical if we are to find that "zone" which seems to live in the space between hard-earned success and the risks of injury/illness/disease to get there.
Take for example this recent paper which profiled National Guard Medical Personnel during intensive disaster training. Highly trained people doing meaningful work who, when they got tired (as measured by a simple rating 0-9 scale which has been around since 1990), made substantially more errors......exactly as the researchers expected.
What really stood out to me was how significant the difference was - those who felt energetic averaged 91% accuracy (error-free) and those who felt really fatigued only 60% - a full 30% difference. Like many who perform high-risk tasks as part of their work, these included life-or-death decisions, so an error rate of 4 of every 10 chances is a little scary. If we were to give it a letter grade, the well-rested folks would be scoring an "A" or close to it where the tired folks would almost be failing....yikes.
What's the take-away?
We shouldn't be afraid of fatigue. As humans, our systems actually get stronger when we see it as a warning light and refill the tank with rest to RECOVER fully from it. However, as seen in research environments and the real world, since our performance clearly begins to degrade and the risk of failure climbs quickly when we begin to sputter and run out of gas, we should definitely respect it.
If you're running on fumes, please reach out to discuss a refueling and RECOVER strategy any time.
Stay strong,
Mike E.
TRAIN Movements, Not Muscles
TRAIN Movements, Not Muscles
I can remember like it was yesterday the first time I read the research on the sit-rise-test in 2012. As far as movement & longevity research goes, it was about as provocative as there is - after looking at 2000 people aged 50-80 and following them for 6 years, researchers found that those who had the mobility, control and balance to sit to the floor and stand back up with no use of support (no hands, knees, etc) has a substantially lower risk of dying than those who needed extra support (HERE)....wow.
Since then we’ve tested hundreds if not thousands of people not to predict their demise, but as a great way of helping them to learn exactly how mobile (or not) they are, and connect something they care about (future health) to something actionable today - their movement. It started a conversation that ultimately turned into a headline I’ve said aloud countless times: “Movement is a window into your future health” and it’s helped to show people real progress as they improve....so what’s not to love?
Well, like most things provocative, the details sometimes get glazed over when the headline is attention grabbing enough. There is a tendency to sensationalize (and “study for”) the test instead of what the test reveals: lower body movement, strength and power combined with aerobic fitness, balance and coordination ALL matter. Any one of them without the others is not nearly as effective. With that in mind, training movements and not muscles is a great way to add resilience against injury and improve overall athleticism and performance. This is particularly true for key zones in the body such as the hip and shoulder, connections and crossroads to the torso.
Squatting for example, that is the ability to achieve a hips below knees position with heels on the floor, is an excellent and highly functional mobility goal for many (maybe even most) individuals. It’s a classic fundamental human movement (like walking/running/reaching), something that almost everyone can do when we are kids but tends to get lost as we advance through our “working years”. It is also something that can, if dosed and graded appropriately, significantly impact pain at the knees and lower back because mobility there (hips) can help distribute forces that sometimes get focused at the joints above (lower back) and below (knees). Although we always suggest loose enough fitting clothes to avoid any wardrobe malfunctions (super bowl throwback), it’s one of the movements that are always near the top of the priority list.
So, as I shared last week, even if you struggle with the “test”......the news is good; progress is attainable for most, and incremental work can get us there.
Let us know how it goes….and, of course, if you need help with ways to improve.
Have a great weekend,
Mike E.
Chirping Detectors & Barking Dogs
Chirping Detectors & Barking Dogs
I woke up out of a deep sleep to the howling bark of Charlie. He’s a fairly generic “yellow dog” we adopted a few years back. He’s mostly a good pet and running partner who mostly respects the fact that in our house dogs live downstairs. It didn’t take long for me to realize that I didn’t need to get everyone out of the house or call 911; that I
must’ve missed one of the 9 volt batteries during the annual smoke detector refresh. It was now yelling at me in that chirping tone that only seems to happen in the middle of the night. I didn’t hear the smoke detector....slept right through its chirps, but I definitely heard Charlie and knew how to respond. I’m not sure if he just hates the chirp too or if he was really trying to make sure we reacted, but his amplification of the bells/whistles going off was enough to get me to act.
20 years ago I witnessed a similar scenario in a very different context. I remember it like it was yesterday. I was in Moorestown, NJ meeting a group of folks who did underground and buried electric cable work and casually asked if anyone had experienced something similar to the numb & tingly hands I had read about in a recent journal. One person nodded, the next person said “yeah” (almost like “of course....duh”) and then person by person, like the wave rolling through a stadium, nearly every person in the room that day said they had. Intrigued, I asked a ton more questions and was able to piece together that some people heard their body chirp, knew it was time to perform some routine maintenance and reset the sensor, while others had an amplified response that often included pain. Something we now know to be the difference between a normally sensitive and an amplified (“sensitized”) nervous system.
Fast forward to today. There I was, in front of a group I had never met before, demonstrating testing and correction techniques of the exact same structures and sensors. Their eyes lit up when they realized they could ”quiet barking dogs” and ultimately calm irritated areas, long enough to “change the battery” and get the system back into a rest mode. It only got better when I explained that certain foods, such as those heavy in nutrients & fiber and naturally low in sugar & processing (fruits, veggies, nuts, seeds, certain spices, etc) as wells as improved sleep, stress management and even human connection all could help make the changes permanent. It’s one of my favorite realizations to watch take over a room; almost like stress melting away as people understand that THEY are at the controls of most aches and pains. It’s one of the cooler things we get to see; people who with a little guidance and active nudging, reset their systems and get back to freely moving about their lives.
The human sensory experience is truly fascinating. It can be scary when the chirps and barks of pain are going off. The good news is, if we know how to interpret the messages and react appropriately, when to ask for help and when to just change the battery, we can usually reset & restore the system. Let us know if you need help getting started.
Have a great weekend,
Mike E.
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