Let’s break down the specific categories for how to increase your recovery ability and be a more robust, bad ass human.
Pop on to the ole interwebZ today and you will find lots of crazy recovery methods being touted.
…from the latest biohacker tech of some kind to shove up an orifice (rectum? damm near killed him.. hahahh)
…to the latest whizz bang supplement that is only grown in the NW corner of Russia and harvested just before the first snowfall.
….to the newest “functional” exercise where you hop up and down on your left foot only on top of a BOSU ball while humming the star spangled banner.
While there may actually be a kernel of truth to a few of them, is it really going to make a difference? Or are you just watching money fly out of your pocket book?
Don’t get me wrong, I love testing new things.
Just ask my wonderful wifey about the crazy experiments I’ve done on her from putting a continuous glucose monitor on her left and right tricep to see how close they were (pretty darn close for the Libre Freestyle), to the “wifey test” on random supplements that I did not tell her what they were, to the 15.6 cubic foot freezer in our garage gym that is not full of food but 42F water for cold water immersion, to a full 2 panel red light in the AM.
You get the idea. You never know until you test something, however, what is the physiologic rationale for the latest and greatest?
Step 1 in my BS Recovery Detection (BSRD) is
1) Does it have a basis in physiology?
If BioHacker Bobby can’t even randomly pubmed a basic mechanism, I am not interested.
2) Any actual data
Is there any peer reviewed data on it?
3) Data in humans?
Cell culture studies and rat data is part of the process of science, however when that is the only data, proceed with caution.
Newsflash – most cell culture and rat data does not translate to humans.
To quote my buddy Dr Doctor Tommy Wood “..most animal data is absolute trash.” The ironic part is that he is an animal researcher.
Again, not all animal data is “bad” and it is a stepping stone; just be aware that most animal data does not translate to humans.
A prime example is the sports supplement CLA. I’ve written whole book chapters about this in the past in the 2013 edition of the “Sports Nutrition and Performance Enhancing Supplements” textbook.
In short, CLA is freaking amazing at created jacked mice. It adds muscle and drops body fat at record pace.
Yet in humans is does 2 things: 1) jack and 2)sheeeeeeeeet. Little to nothing.
For the nerds, here are a few references (1-11).
Now we have my biased 3 step process, what is next?
Look for the leverage points!
In leu of any direct data – and let’s be honest here- there is never going to be enough data in the population that we care about – jacked humans trying to get more jacked and healthy.
Why? NIH gives all of 3.3 hoots about it as they have a much bigger issue (pun intended) with the national obesity crisis growing out of proportion (pun 2 intended).
Want a better answer, seek a better question. Here is the question to find the leverage points to be more robust and recover faster.
-What “things” must your body hold constant or else you are pushing up daisies?
Once we ID those systems, we can leverage them to create a more robust you.
What is the first system?
I will give you a hint on the first one that I talked about already.
What temperature does your body have to hold to function?
Can you adapt to warmer and cooler temps?
System 1: Temperature regulation
Training at both warmer and cooler temps literally trains your bodies ability to handle more extremes in temperature.
See other blog posts on physiologic flexibility to find the other “side benefits” of playing with heat & cold to be more robust.
1.Baghi AN, Mazani M, Nemati A, Amani M, Alamolhoda S, Mogadam RA. Anti-inflammatory effects of conjugated linoleic acid on young athletic males. J Pak Med Assoc. 2016;66(3):280-4.
2.Kim Y, Kim D, Park Y. Conjugated linoleic acid (CLA) promotes endurance capacity via peroxisome proliferator-activated receptor delta-mediated mechanism in mice. J Nutr Biochem. 2016;38:125-33.
3.Vaughan RA, Garcia-Smith R, Bisoffi M, Conn CA, Trujillo KA. Conjugated linoleic acid or omega 3 fatty acids increase mitochondrial biosynthesis and metabolism in skeletal muscle cells. Lipids in health and disease. 2012;11:142.
4.Ribeiro AS, Pina FL, Dodero SR, Silva DR, Schoenfeld BJ, Sugihara Junior P, et al. Effect of Conjugated Linoleic Acid Associated With Aerobic Exercise on Body Fat and Lipid Profile in Obese Women: A Randomized, Double-Blinded, and Placebo-Controlled Trial. Int J Sport Nutr Exerc Metab. 2016;26(2):135-44.
5.Jenkins ND, Buckner SL, Baker RB, Bergstrom HC, Cochrane KC, Weir JP, et al. Effects of 6 weeks of aerobic exercise combined with conjugated linoleic acid on the physical working capacity at fatigue threshold. J Strength Cond Res. 2014;28(8):2127-35.
6.Di Felice V, Macaluso F, Montalbano A, Gammazza AM, Palumbo D, Angelone T, et al. Effects of conjugated linoleic acid and endurance training on peripheral blood and bone marrow of trained mice. J Strength Cond Res. 2007;21(1):193-8.
7.Barone R, Macaluso F, Catanese P, Marino Gammazza A, Rizzuto L, Marozzi P, et al. Endurance exercise and conjugated linoleic acid (CLA) supplementation up-regulate CYP17A1 and stimulate testosterone biosynthesis. PloS one. 2013;8(11):e79686.
8.Jeukendrup AE, Randell R. Fat burners: nutrition supplements that increase fat metabolism. Obes Rev. 2011;12(10):841-51.
9.Dilzer A, Park Y. Implication of conjugated linoleic acid (CLA) in human health. Crit Rev Food Sci Nutr. 2012;52(6):488-513.
10.Gaullier JM, Halse J, Hoivik HO, Hoye K, Syvertsen C, Nurminiemi M, et al. Six months supplementation with conjugated linoleic acid induces regional-specific fat mass decreases in overweight and obese. Br J Nutr. 2007;97(3):550-60.
11.Kim JH, Kim J, Park Y. trans-10,cis-12 conjugated linoleic acid enhances endurance capacity by increasing fatty acid oxidation and reducing glycogen utilization in mice. Lipids. 2012;47(9):855-63.