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Drunken Boxing – Is Alcohol Really That Bad For You?

A wiry and powerful older Drunken Boxer from Chinese Kung Fu, standing on one leg in a dynamic pose, with a red nose, messy hair, and holding a Chinese wine jug

Does Alcohol Have Any Benefits?

In the world of martial arts (and fitness in general), the question “Does alcohol have any benefits?” often sparks heated debates. As a middle-aged martial arts enthusiast, I’m always looking for ways to balance my passion with a healthy lifestyle. This brings to mind Jackie Chan’s iconic movie, “The Legend of Drunken Master,” where the protagonist, Wong Feihung, navigates a similar balancing act. In the film, Feihung discovers that consuming alcohol enhances his martial arts skills, giving him almost superhuman agility and strength. However, this power comes with a price, as he struggles with the destructive aspects of alcohol.

The movie brilliantly portrays this dilemma through a poignant line delivered by Feihung’s father, Wong Keiying: “A boat can float on water, but it can sink in it too.” This metaphor resonates deeply, as it encapsulates the dual nature of alcohol – a substance that can both aid and impair.

Recently, I read an intriguing article by Chris Masterjohn, which sheds light on alcohol’s complex role in health. In our latest “Fit To Fight” series installment, we aim to distill Masterjohn’s key insights, exploring how they intersect with our journey as martial artists. This series is dedicated to unearthing the synergy between ancient practices and modern science, guiding us toward a more natural way of living. We aim to enhance our physical and mental well-being by integrating these insights into our daily routines.

Chris’s original article is a little dense if you’re not as excited about nutrition and biology as I am, so I want to present just some of the key points to consider when it comes to alcohol consumption as guys who care about our health, without getting as deep into the biochemistry.  

We’ll explore the potential health benefits and risks of alcohol consumption, keeping it straightforward and relatable. This discussion is crucial for us martial arts enthusiasts who want to maintain peak physical and mental condition. We’ll look at how moderate alcohol intake might affect our overall well-being, body composition, and even our martial arts practice. It’s about finding that sweet spot – much like Wong Feihung in “The Legend of Drunken Master” – where we can enjoy the potential benefits of alcohol without letting it tip the scales towards the negative.

Even a Little Alcohol Could Harm Your Health?

In recent discussions surrounding alcohol consumption and health, prominent figures like Petter Attia and Andrew Huberman have cited new research to support the stance that there is no safe level of alcohol consumption. This perspective gained further attention with a New York Trash, er… I mean “Times” article titled “Even a Little Alcohol Could Harm Your Health.” However, Dr. Chris Masterjohn presents a counterargument in his detailed analysis. He scrutinizes the wide array of existing evidence, particularly focusing on moderate alcohol consumption and its impact on all-cause mortality. 

Masterjohn argues (and I agree) that all-cause mortality is the most comprehensive metric for evaluating the overall effects of a substance or behavior on health. This is because it encapsulates the net outcome of many complex health influences, both positive and negative. His examination reveals a nuanced view, suggesting that while excessive alcohol intake is undoubtedly harmful, moderate consumption may have some protective effects against certain health conditions.

This pushback against the notion of ‘no safe level’ is rooted in a broader evaluation of research, providing a more balanced understanding of alcohol’s impact on health. Masterjohn’s approach appeals by offering a clear, evidence-based perspective that challenges simplified narratives about alcohol consumption and health.

In full disclosure, personally, I have a beer or two with dinner most nights. I’m normally a fan of Weissbier (wheat beer), but it’s hard to find a good wheat beer in the US. I was buying a “local” brand, Four Peaks, until I learned they were owned by the same parent company as Bud Light, and well, if you know, you know, so lately, I’ve been drinking Sam Adams, which I really enjoy, so it was a win-win.

Likewise, Masterjohn is a Greek Orthodox Christian, and wine plays an important role in the sacraments of that faith, so the reader, at this point, should be fully aware of the personal biases of both myself and Dr. Masterjohn. With that said, let’s continue.

One of the many excellent beers I enjoyed during my time in Slovakia.

Alcohol’s SURPRISING Role in Your Health and Longevity

Alcohol as a Macronutrient and Toxin

Dr. Masterjohn, challenges the currently popular belief among “biohackers” that no level of alcohol consumption is safe. Instead, he presents alcohol as a unique entity – a macronutrient, toxin, and drug. Like proteins, fats, and carbohydrates, alcohol is metabolized to produce energy. However, it also generates acetaldehyde, a toxic byproduct. 

Masterjohn explains that while alcohol provides usable energy, its metabolism in the body is a double-edged sword. It’s not just about the calories; it’s about understanding how alcohol is broken down and the implications of its byproducts. For us martial artists, this means recognizing alcohol’s dual role in our diet and its potential impact on our training and recovery.

Hormetic Effects of Alcohol

The concept of hormesis, as discussed by Masterjohn, is fascinating. It suggests that low doses of a toxin, like alcohol, can actually be beneficial, much like the stress of exercise. This is supported by studies showing that moderate alcohol consumption can lead to increased testosterone levels in rats and enhanced antioxidant defenses in cells. For us in the martial arts community, this could mean that a moderate intake of alcohol might not just be harmless but potentially beneficial, enhancing our body’s ability to recover from hard training.

Another example of the beneficial hormetic effect of moderate alcohol consumption is it’s effects on our vitamin A status. When alcohol is metabolized in the body, it goes through a process that involves enzymes also used in activating vitamin A. This means that consuming alcohol in moderation can potentially upregulate these enzymes, thereby enhancing the activation of vitamin A. Vitamin A is crucial for maintaining healthy vision, skin, and immune function. It works in partnership with vitamin D to support the immune system, helping to protect the body against infections and diseases. However, it’s important to remember that this potential benefit is linked to moderate consumption, as excessive alcohol intake can have negative health impacts because there’s an upward limit of how many of any given enzyme the body is able to produce at one time.

Alcohol’s Impact on Health

Masterjohn’s review of observational studies reveals a compelling pattern: moderate alcohol consumption, defined as up to one drink per day, is associated with reduced risks of heart disease, certain cancers, diabetes, dementia, Alzheimer’s, and chronic kidney disease. This hormetic pattern, where moderate amounts yield benefits while excess leads to harm, is crucial for us to understand. As martial artists, we strive for balance in all aspects of life, and this extends to our alcohol consumption. It’s about finding that middle path where alcohol can be a part of a healthy lifestyle without overshadowing the benefits of our training and discipline.

Disease-Specific Alcohol Consumption Levels

Delving deeper, Masterjohn highlights how alcohol’s effects vary with different diseases. For instance, a daily drink might reduce the risk of osteoporotic fractures but increase the overall risk of fractures due to accidents under the influence. This nuanced view is essential and also underscores one of the shortcomings of epidemiology in general. The data is the data, but the interpretation of the data is largely dependent on the quality of the questions you ask about that data. 

Personalized Approach and Variables

Finally, Masterjohn emphasizes the importance of a personalized approach to alcohol consumption. He points out that individual responses to alcohol can vary greatly due to genetic and mitochondrial differences. This means that what works for one person might not work for another. For us, this translates to a call for mindfulness and moderation in our alcohol intake. It’s about listening to our bodies and observing how alcohol affects our training, recovery, and overall well-being. (Getting some semi-regular blood work done doesn’t hurt either.)

Masterjohn advises against alcohol for those with a history of alcoholism and suggests tailoring alcohol intake to personal health goals and lifestyle.

Alcohol and Body Composition in Martial Arts

For martial artists, a higher bodyweight is generally an advantage, specifically when it comes to self-defense, but for those in competitive realms, body weight and composition are critical factors. This brings us to an important aspect of alcohol consumption: its impact on body composition. Remembering that alcohol is a macronutrient, it’s essential to consider that it adds extra calories to our diet. In the world of weight class sports like competitive martial arts, where every calorie counts, understanding this is crucial.

Liquid calories, like those from alcoholic beverages, are often a primary source of excess calories. These liquids leave the stomach quickly, leading to a faster consumption rate and, potentially, a higher overall calorie intake. It’s important to note that the body cannot store calories from alcohol. As a result, alcohol is burned first by the body, causing more calories from carbohydrates and fats to be stored as fat. This is a key consideration for martial artists aiming to maintain or achieve a certain weight class or body composition.

If your current body composition is not where you want it to be, reducing or eliminating alcohol, like any other liquid calories, might be a wise choice until you reach your desired body state. Conversely, for those struggling to consume enough calories for weight gain, such as during a bulking phase, liquid calories can be beneficial, and there’s no need to avoid alcohol strictly.

For martial artists following a ketogenic diet, the type of alcoholic beverage becomes even more important. Beers and wines, rich in carbohydrates, can disrupt ketosis, while distilled spirits, lower in carbs, do not interfere with ketosis and could even be advantageous in moderation. This nuanced understanding of alcohol’s role in diet and body composition is vital for martial artists who are serious about their performance and health.

Alcohol and Mindfulness: Balancing Act for the Modern Practitioner

For those serious about martial arts as a way of life, the connection between physical ability and mental clarity is undeniable. My journey with I Liq Chuan, The Martial Art of Awareness, has deeply ingrained in me the importance of this connection. This art form, centered around the cultivation of mindfulness and internal awareness, highlights how integral a clear and focused mind is to mastering not just our time on the mats, but our lives off the mats as well. As we delve into the effects of alcohol on mindfulness, this connection becomes even more pertinent, reminding us of the delicate balance we must maintain to achieve harmony in both our physical practice and our mental state.

In the realm of mindfulness and spiritual practices, the impact of substances like alcohol is a topic of profound significance. The Buddha, revered for his teachings on mindfulness and awareness, mandated that monks must abstain from all intoxicants, including alcohol. This directive underscores the importance of mental clarity and the potential hindrances substances can pose to achieving a heightened state of awareness.

However, it’s intriguing to note that the Buddha himself, known to suffer from back pain, occasionally turned to medicinal herbs for relief. Some accounts from the Sutras suggest these herbs could have included cannabis. Despite this, the Buddha was acutely aware of the effects these substances had on his mental state. He reportedly refrained from teaching or speaking until their effects had subsided, demonstrating a deep understanding of the delicate balance between medicinal use and mental clarity. I remember my time on a meditation retreat with Venerable Jiru of the Mid-America Buddhist Association, during which he instructed us that, in his experience, taking so much as an aspirin was enough to interfere with his deep state of mental stillness and clarity.

For laypeople, the context is different. We are not bound by monastic codes, allowing us a different perspective on intoxicants, particularly alcohol. Recent research indicates that moderate alcohol consumption may have protective effects against dementia, suggesting that in controlled amounts, alcohol might help preserve our cognitive function over the long term. However, this doesn’t negate the fact that alcohol, like any substance, can alter our state of mind and impact our mindfulness practice.

In the words of the great economist and social commentator Thomas Sowell, “There are no solutions, only tradeoffs.” Moderate alcohol consumption might protect us from cognitive decline in the future, but it means never achieving the most profound mental states achievable through mediation, the Janha states.

This is especially crucial when participating in intensive mindfulness retreats or practices, where the goal is to achieve the highest level of mental clarity and awareness. In such settings, abstaining from all substances that alter perception, including alcohol, becomes essential.

Conclusion

The exploration of alcohol’s role in our lives has been a journey of discovery and balance. We’ve delved into various aspects, from the dual nature of alcohol as both a macronutrient and a toxin, to its hormetic effects and impact on health. Dr. Chris Masterjohn’s insights have provided us with a nuanced understanding of alcohol’s complex role in our health, challenging the notion that no level of consumption is safe and highlighting the potential physiological benefits of moderate intake.

Our journey, much like Wong Feihung’s in “The Legend of Drunken Master,” is about finding equilibrium. We’ve learned that alcohol, in moderation, can potentially offer health benefits, such as reduced risks of certain diseases and improved antioxidant defenses. However, this comes with the caveat of its impact on body composition and mindfulness. As martial artists, where every calorie and mental state counts, understanding the implications of alcohol on our body composition and mindfulness is crucial. We’ve seen how liquid calories from alcohol can affect our weight and body composition goals, and how mindfulness, a core principle in martial arts, can be influenced by our consumption choices.

The teachings of the Buddha, emphasizing the importance of mental clarity, remind us of the need for discipline in our approach to alcohol. While we, as laypeople, have more flexibility than monks, the principle of mindfulness remains paramount. We’ve recognized that while moderate alcohol consumption might not significantly impair cognitive function, it’s essential to be mindful of its effects on our mental state, especially during intensive mindfulness practices.

As we conclude this exploration, it’s clear that the relationship between alcohol, health, and martial arts (unlike yin and yang) is not black and white. It requires a personalized approach, considering individual health goals, body composition, and mental well-being. The key lies in discipline, self-awareness, and understanding how alcohol fits into our broader values and priorities. By embracing this balanced approach, we can continue to pursue our martial arts journey with vigor, health, and mindfulness, ensuring that our choices align with our goals of achieving optimal physical and mental health.

Join us and unlock the secrets of the Old Masters!

Read More!

About the Author

I Liq Chuan Instructor Ashe Higgs

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

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Declining Testosterone Levels

image of a man dressed as Judy Garland in Wizard of Oz

Introduction: Tackling Testosterone Decline for the Martial Artist

As a fellow martial artist navigating the challenges of middle age, I’ve realized a critical aspect of our lifestyle is often taken for granted: the decline in testosterone levels. Testosterone isn’t just a trivial matter; it’s a severe concern affecting our performance on the mat and our overall health and vitality.

Testosterone, often heralded as the fuel behind our physical prowess, plays a pivotal role in enhancing our performance. It’s the driving force that helps us push harder, move faster, and recover quicker. It gives us that edge, that explosive power we so often rely on in martial arts. The most significant exposure to testosterone occurs in the womb, laying the foundation of our physical capabilities, and then again during puberty, where it shapes our strength and endurance.

However, maintaining optimal levels of testosterone is crucial not just for our performance in martial arts but also for our general health. It’s about more than just muscle mass and agility; it’s about maintaining energy, focus, and a sense of well-being. As we age, our natural testosterone levels tend to decline, which can impact everything from our training intensity to our recovery and overall health.

“As we age, our natural testosterone levels tend to decline, impacting everything from our training intensity to our recovery and overall health. But is this decline inevitable, or could environmental factors be at play?”

Where have all the good men gone
And where are all the gods?
Where’s the streetwise Hercules
To fight the rising odds?

~BONNIE TYLER

Unveiling the Hidden Impact of Chemicals on Hormonal Health

Dr. Anthony Jay, Ph., in his book “Estrogeneration,” asserts that environmental factors, particularly exposure to synthetic estrogen chemicals, play a significant role in disrupting our hormonal balance, including testosterone levels. He emphasizes the impact of these chemicals, found in everyday items like plastics and personal care products, on our hormonal health. Dr. Jay gave a presentation on the subject at the Wise Traditions 23rd Annual Conference, available here.

In an era where chemical exposure is almost inevitable, understanding these substances’ profound impact on our hormonal health is more crucial than ever. This article explores the intricate relationship between everyday chemicals and their disruptive effects on our hormones, the resulting health implications, and the importance of hormonal balance in both men and women.

So, this brings us to an essential question: Can we do anything about it? Can we, as dedicated martial artists, take steps to maintain or even boost our testosterone levels to continue excelling in our discipline while safeguarding our health? Let’s dive into this topic and explore practical ways to combat the decline of this vital hormone.

The Invisible Threat of Chemicals

Our daily routines expose us to myriad synthetic chemicals, many of which mimic or disrupt our bodies’ natural balance of hormones. Among these, estrogen-like chemicals are particularly concerning due to their widespread presence and potent effects.

Key Chemical Culprits:

  • BPA: Commonly found in plastics, BPA mimics estrogen, potentially leading to hormonal imbalances.
  • BPA Analogues: Substitutes like BPS and BPF, used in “BPA-free” products, are equally harmful.
  • Benzophenone: This ingredient in sunscreens and plastics is another known hormone disruptor.
  • Parabens: Often found in inexpensive fragrances, parabens can interfere with hormone function.
  • Soy: Soy is not a chemical per se, but it produces compounds that have estrogenic effects.
  • Atrazine and Glyphosate: These herbicides are suspected of disrupting hormonal systems.

DryFireMag

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The Ripple Effect on Health

The disruption caused by these chemicals is not trivial; it has significant and far-reaching health implications. For instance, there is a growing concern about the link between hormone disruption and an increase in breast and prostate cancers. Hormonal imbalances can also lead to depression and weight gain, affecting mental and physical health. Furthermore, a notable decline in birth rates in America since 2007 has raised questions about the potential role of these hormonal disruptions in affecting fertility.

A Declining Trend in Male Testosterone

The Massachusetts Aging Study sheds light on a concerning trend: a steady decline in male testosterone levels since the 1980s. This decline is accompanied by an increase in sex hormone-binding globulin (SHBG), further reducing the amount of free testosterone available in the body. Contrary to popular belief, this decline is not solely a factor of aging. Historical data suggest that testosterone levels in the past were significantly higher, pointing to external factors, such as increased chemical exposure, as key contributors to this trend.

image of a man dressed as Judy Garland in Wizard of Oz
Where have all the men gone?

Beyond Aging: The Role of Chemical Exposure

The decline in hormone levels, particularly testosterone, cannot be attributed solely to the natural aging process. The pervasive presence of harmful chemicals in our environment plays a significant role in this decline. This realization underscores the importance of health optimization, not just through lifestyle and diet but also through a conscious effort to reduce our exposure to these harmful substances.

Taking Action: Practical Steps to Protect Your Hormonal Health

If you’d like to order some blood tests and see what your hormone panels look like, click here to find the Stan Efferding Male/Female Lab Panel and the Stan Efferding Basic Check-up Panel. This is an upgrade from my previous offerings. Take the results with a grain of salt. The standard reference range is now a shockingly low 300ng/dL up to 1000ng/dL, but as Dr. Jay points out in his Wise Traditions presentation, the evidence suggests that ancestral levels of T were a whopping 1500 ng/dL! That’s a level that many modern “experts” consider “toxic” and would prescribe medications to lower (yikes).

While the impact of chemicals on our hormonal health can seem daunting, there are practical steps we can take to mitigate these risks. By making conscious choices daily, we can significantly reduce our exposure to hormone-disrupting chemicals. Here are some actionable tips to help safeguard your hormonal health:

Get Fit To Fight

image of healthy foods
The dojo is the easy part. What we do off the mats matters just as much as what we do on the mats. 1:1 health coaching for martial arts to get you fit to fight.

“Low-Hanging Fruit” Action Items

  1. Say No to Artificial Fragrances: Dr. Jay points out that the lungs are a very effective delivery mechanism for these substances. Artificial fragrances, often found in cheap perfumes and scented products, are a common source of parabens and other hormone disruptors. Opting for fragrance-free or naturally scented products can be a simple yet effective way to reduce exposure to these harmful chemicals.
  2. Rethink Your Drink Containers: Plastic bottles and cans lined with BPA and its analogs are everywhere, but they’re not your only option. Consider switching to glass or stainless steel containers for your beverages. Not only are they safer for your hormones, but they’re also better for the environment.
  3. Embrace Traditional Cookware: Modern non-stick pans might be convenient, but they often come with a hidden cost to your health. Instead, try cooking with cast iron or high-carbon steel pans. Contrary to popular belief, these pans can be wonderfully non-stick (see video) when used with enough fat. Plus, you’ll avoid the microplastics that can leach from synthetic non-stick coatings.
  4. Don’t Fear Saturated Fats: In the quest for hormonal balance, don’t shy away from saturated fats like beef tallow and butter. These fats are delicious and crucial for hormone production, as sex hormones like testosterone are derived from cholesterol. So, enjoy these fats in moderation as part of a balanced diet.

Conclusion

Taking control of your hormonal health doesn’t require drastic changes. Simple, mindful adjustments to your daily habits can make a significant difference. By choosing natural products, being cautious about what you eat and drink, and embracing traditional cooking methods, you can protect yourself from the hidden dangers of hormone-disrupting chemicals. Remember, every small step counts towards a healthier, more balanced life.

The invisible yet potent impact of chemicals on our hormonal health is a matter of growing concern. By understanding the sources of these disruptions and actively working to minimize our exposure, we can take crucial steps toward protecting our hormonal health and overall well-being. As we navigate through a world filled with chemical exposures, staying informed and vigilant is our best defense in maintaining hormonal balance and health.

Join us and unlock the secrets of the Old Masters!

Read More!

About the Author

I Liq Chuan Instructor Ashe Higgs

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

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Creatine For Martial Arts

Unmasking Creatine – Fuel for the Ageing Martial Artist

By now, I’m sure you’ve heard of creatine, but what is it, and as a martial artist, why should you care?

In the unforgiving world of martial arts, two primal forces clash; our relentless pursuit of mastery and the stark reality of our bodies’ advancing years. As we age, that high-octane kick doesn’t land as easily, the reflexes aren’t as lightning-fast, and recovery time feels like an eternity. For those of us grappling with the limits of age and ambition, we yearn for that something – a potential game-changer – to tip the scales back in our favor. 

Enter creatine. This much-talked-about supplement is rumored to be the secret weapon in the fight against time and fatigue. Yet, in the chatter of locker rooms and online forums, it is shrouded in half-truths and bro science. Does it boost performance, or is it just another overhyped supplement? Does it risk our health or help us maintain our fighting edge? 

In this “Fit To Fight installment,” we pull no punches. We’re stepping onto the mats with science to knock out the myths and highlight the facts surrounding creatine. We’ll explore what it is, what it does, and whether it’s the ally the mature martial artist needs in this fight against time. From daily dosages to potential side effects, we’ve got you covered. Get ready to discover if creatine can make you a better fighter, regardless of what the calendar says. 

Fit To Fight


Welcome to another installment of Fit-To-Fight, the series where we explore the intersection between ancient practices and modern science as part of a more natural way of living.

This series aims to help you experience your best physical and mental health by incorporating these practices into your life. We explore exciting topics that will get you thinking about your fitness and martial arts routine in a whole new way.


What Is Creatine?

Creatine is a naturally occurring substance in the human body, particularly in our muscle cells. Creatine monohydrate is an organic compound with the chemical formula CNCH₂CO₂H. The human body produces around 1 to 2 grams of creatine per day, and the rest is taken in through diet, particularly from foods like meat and fish.

Chemically, it’s known as a quaternary ammonium compound, chiefly involved in facilitating energy production in our cells. Creatine acts as a reserve of quick energy, especially during high-intensity, short-duration exercises like weightlifting or martial arts moves where we need sudden bursts of power.

Creatine also comes in a synthesized form, which is sold as a dietary supplement. This form is chemically identical to the creatine naturally produced by our bodies. This supplement is popular among athletes and fitness enthusiasts due to its potential benefits in enhancing athletic performance, strength, muscle gain, and even cognitive (brain) function. 

What Does Creatine Do?

Power Play: How Creatine Monohydrate Supercharges Your Muscles

Imagine your muscles are like high-performance cars. To accelerate rapidly or maintain top speed, they need high-octane fuel. This “fuel” in our bodies is a molecule called ATP (adenosine triphosphate). It’s what keeps our biological engines revving, powering everything from a lightning-fast jab to a knee-crushing kick.

But here’s the rub: the body’s ATP reserves are limited and depleted quickly during intense activity. It’s akin to draining your sports car’s gas tank after a high-speed run. That’s where creatine steps into the spotlight.

Picture creatine as your muscle’s pit crew. During those high-intensity bursts, when ATP is rapidly used up, creatine helps quickly regenerate ATP. It does this by donating a phosphate group to produce new ATP, effectively refueling your muscle car mid-race. The result? You can maintain that high-speed, high-power output for a little longer, making each workout or training session more effective.

So, creatine doesn’t give you energy per se. Instead, it’s more of a recovery tool, a “recharger” that helps replenish your body’s quickly-depleted energy stores. By aiding in ATP restoration, creatine allows you to train harder and more effectively, potentially leading to better performance and strength gains.

Whether launching a flurry of punches or executing a masterful sweep, creatine is the pit crew your muscles need to go that extra round. But, like any supplement, it’s not a magic bullet. It must be considered within the broader scope of diet, exercise, and lifestyle. Stay tuned as we tackle more questions about creatine, so you can decide if it’s right for your fitness journey.

Is Creatine Bad For You?

Performance Booster or Health Hazard?

By nature’s design, creatine is not the bogeyman it’s sometimes made out to be. After all, our bodies craft it daily from amino acids in the liver. It’s like the body’s in-house blacksmith, fashioning an essential tool for high-performance activity. That tells us something about its value.

There’s a pervasive myth linking creatine to kidney damage. It hinges on the fact that creatine supplementation increases creatinine levels in the body. For the uninitiated, creatinine is a waste product often used as a marker of kidney health. Higher levels can indicate kidney problems, leading some to draw a dangerous line connecting creatine to kidney harm.

But here’s the catch: research has shown that increased creatinine levels due to creatine supplementation are not a sign of kidney damage in otherwise healthy individuals. It’s more like a harmless false alarm triggered by the body processing the extra creatine, akin to the effects of increased dietary protein.
Bruce Lee, a paragon of martial arts and fitness, was a creatine user. His legendary status, formidable power, and enduring legacy speak volumes about this supplement’s long-standing efficacy and safety. The science concurs: for healthy individuals, judicious use of creatine is safe, supported by numerous studies endorsing its long-term use.

To recap: creatine isn’t your adversary—it’s a trusted companion in every fighter’s corner, ready to back you up in your martial arts journey.

Is Creatine Good For Martial Arts?

Powering the Punch: Turbocharge Your Martial Arts Game

Martial arts aren’t just about strength; it balances power, endurance, and speed. Can creatine help you strike harder and grapple longer? Emerging science suggests it is your secret weapon.

Creatine is like a trusted cornerman, boosting your muscular strength and enhancing anaerobic power. Think of it as an extra gear, allowing you to go harder, faster, and more effectively during those high-stakes sparring sessions and grueling workouts.

But that’s not all. Creatine takes your muscle cells to the hydration station, leading to what’s known as ‘hyper-hydration.’ This is akin to supercharging your muscles’ water retention capacity, helping to increase glycogen storage – that’s your muscles’ ready-to-use energy reserve. More glycogen equals more fuel for your martial arts training, letting you push harder and go longer.

Another unseen advantage is reduced muscle damage. After those heavy-duty workouts, your muscles are like warriors returning from battle – bruised, battered, and needing repair. Here, creatine steps in as the medic, decreasing markers of muscle damage and accelerating recovery.

The upshot? More work capacity, improved recovery, and over time, potentially more muscle hypertrophy and strength. This doesn’t just translate to a better physique but also a more potent martial arts performance.

Yet, remember, creatine is an ally, not a miracle worker. It works best with a balanced diet, a consistent training regimen, and plenty of rest and recovery. So, if you’re eyeing that extra edge in your martial arts journey, creatine might be worth considering.

Is Creatine Illegal In Combat Sports?

The arena of combat sports has stringent rules, especially around performance-enhancing substances. So, is creatine classified as a legal supplement?

According to the United States Anti-Doping Agency (USADA), the referee of fairness in sports, creatine gets the green light. It’s not on their list of banned substances, meaning athletes, including martial artists, can use it without breaking the rules.

However, when shopping for creatine, it’s a buyer-beware market, and you should vet your creatine source. Buying from reputable manufacturers based in the US, Canada, or Germany that adhere to good manufacturing practices is a smart move.

Why the caution? Some supplements, particularly those from China, may contain heavy metals or be produced in facilities that also handle banned substances. It’s a classic case of cross-contamination that could result in an accidental failed drug test. 

The Mindful Warrior: Can Creatine Boost Your Brainpower?

Martial arts is as much about mental acuity as physical prowess. Creatine, often celebrated for its muscle-boosting benefits, might also have a starring role in the theater of the mind.

Creatine’s cognitive-enhancing potential shines especially bright in certain groups. Vegans and the elderly, who are more likely to be creatine deficient, may find it particularly beneficial. Creatine can step in to refill the body’s lower reserves, potentially sharpening mental focus and cognition.

Beyond this, creatine shows promise in more challenging scenarios, where the brain’s energy demands – and consequently ATP turnover – are high. Think of it as bringing a supercharged battery pack to an energy-intensive party.

Those late-night training sessions when sleep deprivation gnaws at your focus? Creatine might help keep your mind sharp. When you’re grappling with complex strategies or decoding an opponent’s moves? It could offer that mental edge. 

While empowering and thrilling, martial arts carries the inherent risk of concussions and traumatic brain injuries (TBIs). Blows to the head can be part of the game. Interestingly, creatine may play a defensive role here. Some studies suggest it can aid brain recovery post-injury, offering a potential protective effect against such risks. So, beyond muscle power, creatine might also be your brain’s ally on the mats.

By bolstering brain ATP, creatine ensures your mental engine has the juice to run optimally, even under demanding conditions. Remember that while the scientific picture is promising, it’s still developing. Further research is needed to comprehend creatine’s cognitive potential fully.

Bottom line? Creatine might amplify your physical game and potentially sharpen your mental edge, making you a more formidable martial artist both in body and mind. But how much creatine is ideal, and when should you take it? We’re ready to tackle that in the next section!

Get Fit To Fight

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The dojo is the easy part. What we do off the mats matters just as much as what we do on the mats. 1:1 health coaching for martial arts to get you fit to fight.

What Is The Proper Way To Take Creatine?

Tuning Your Strategy: From Loading to Maintenance

The road to creatine optimization can be viewed in two stages – Loading and Maintenance. Let’s break these down.

Loading Phase

During the Loading phase, a guideline of 0.3 g/kg/day, split into four intervals, is suggested, given that creatine needs can vary with body weight. An alternative path is a slower pace, where taking 3 grams a day for 28 days could increase muscle creatine storage to similar levels as a speedy load-up of 20 g/day over just six days. Remember that creatine’s benefits will be fully felt once your muscles are fully loaded, like a well-tuned engine ready to roar.

Loading Phase:

  • Lasts 5-7 days.
  • Daily: 0.3 g/kg body weight.
  • Divide into 4 doses.
  • Or, slower load: 3g/day for 28 days.

Maintenance Phase:

  • Shift to 3-5 g/day post-loading.
  • Maintain this daily.

Taking creatine with carbohydrates or carbs plus protein can enhance creatine retention, much like a well-timed punch can deliver a more potent impact. This increase in muscle creatine storage is linked with the performance-boosting benefits we’ve discussed.

Maintenance Phase

Once you’ve hit the 5-7 day mark in the Loading phase, you’re onto Maintenance. At this point, your muscle creatine stores are fully saturated, like a water balloon ready to burst. Your supplementation now only needs to cover the amount of creatine broken down daily. This was initially reported to be around 2-3 g/day, but recent research suggests a 3-5 g/day dose could better maintain those fully loaded creatine levels.

With your creatine strategy finely tuned, you’re ready to step back onto the mats, powered by science. 

So, you’re considering making creatine your training ally. But like learning the right stance or mastering a precise move, there’s a proper way to take creatine too. 

When it comes to form, creatine monohydrate wears the championship belt. A daily dose of 5 grams post-workout is typically recommended. Timing it right is key – just as you wouldn’t execute a roundhouse kick at the wrong moment. 

Why after your workout? When your muscles have been tested in the mats or the gym, they’re ready to absorb nutrients, a state we can liken to a sponge freshly wrung out and ready to soak up water. Adding carbohydrates and protein to the mix further enhances creatine absorption, creating a potent recovery cocktail. It’s like the perfect one-two punch, knocking out muscle recovery and performance optimization in one swing.

Conclusion

Creatine, a naturally occurring compound in our bodies, steps into the mats as a potential ally in the ceaseless fight against age and time. It is not an elixir of youth nor an overblown myth; it is a supplement with proven benefits in replenishing energy stores and enhancing high-intensity performance – the very attributes a martial artist needs to endure the grueling gauntlet of training and competition.

Does creatine turn the clock back? No. Does it promise unending strength and stamina? Certainly not. It offers a potentially improved training outcome, faster recovery, and an edge against opponents. It’s not a miracle worker, but it can be a potent tool in a martial artist’s demanding regime.

From the aging martial artist grappling with the challenges of time to the passionate novice striving for an edge and to every warrior in between – this edition of “Fit To Fight” is dedicated to you. As we walk this path together, we know that the quest for mastery never ends; it merely evolves. In the arena of martial arts, victory lies not in conquering opponents but in the constant pursuit of becoming better, stronger, and wiser. Here’s to that quest, and here’s to the martial artist in each of us. Let the journey continue.

About the Author

I Liq Chuan Instructor Ashe Higgs

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

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Magnesium & Vitamin D Role In Chronic Pain

While martial arts like Tai Chi can be a great way to manage chronic pain and improve overall health, two key lifestyle factors – vitamin D and magnesium – can also play a significant role. Vitamin D, often known as the “sunshine vitamin,” is crucial for bone health and immune function, while magnesium is a key player in muscle function and energy production. Both of these nutrients can not only help manage pain, but they can also maximize performance for martial artists who are already healthy. So, in this week’s “Fit To Fight,” we’ll dive deeper into the roles of vitamin D and magnesium and how they can help you on your martial arts journey.


Welcome to another installment of Fit-To-Fight, the series where we explore the intersection between ancient practices and modern science as part of a more natural way of living.

This series aims to help you experience your best physical and mental health by incorporating these practices into your life. We explore exciting topics that will get you thinking about your fitness and martial arts routine in a whole new way.


Vitamin D Deficiency & Magnesium Deficiency For Chronic Pain

Chronic pain is a prevalent condition that affects millions of people worldwide. It can be caused by various factors, including autoimmune diseases, injuries, and nerve damage. In recent years, there has been a growing interest in the potential benefits of vitamins and minerals in the management of chronic pain. Two such nutrients that have garnered attention are Vitamin D and Magnesium.

What Is Vitamin D?

Vitamins are like the helpful friends our bodies need to work properly. They act as co-factors or co-enzymes, which means they help proteins in our body complete chemical reactions, like breaking down our food or building our cells. Some vitamins are water-soluble, which means they dissolve in water and leave the body quickly. Others are fat-soluble, which means they can be stored in our body’s fat and used over time. So, whether it’s helping us get energy from our food or keeping our skin healthy, vitamins are key players in keeping us feeling and performing our best.

Vitamin D3, also known as cholecalciferol, is a type of steroid hormone. Steroid hormones are powerful chemicals that can travel through the body and cause various changes. They’re like messengers, delivering important instructions to our cells.

What Is Magnesium?

Magnesium is the fourth most common mineral in our body and the second most common positively charged particle found inside your body’s cells, playing a crucial role in many of the body’s functions, including as an electrolyte. It is needed for about 300 enzymes in the body and may help with various conditions such as sugar absorption, high blood pressure, pain, mood, and sleep.[1]

Magnesium Deficiency & Benefits

Magnesium deficiency is a common problem, especially among people who consume a low-magnesium diet (which is pretty much everybody in the 21st century). 

Symptoms of magnesium deficiency include muscle cramps, heart palpitations, anxiety, and fatigue. Magnesium supplementation may help with:

  • Pain relief
  • Sleep
  • Mood improvement
  • Conditions such as neuropathy, migraines, and chronic regional pain syndrome.

Autoimmune Diseases & Chronic Pain

Autoimmune diseases, such as lupus, rheumatoid arthritis, and multiple sclerosis, can cause chronic pain. These conditions occur when the immune system mistakenly attacks healthy cells in the body, resulting in inflammation and pain. 

Vitamin D Benefits

Vitamin D is like a multitasking superhero for our bodies. We all know it’s important to keep our bones and teeth strong, but it does much more. 

Imagine vitamin D as a master controller that can turn on and off certain functions in our body. It does this by interacting with special areas in our cells called vitamin D response elements. It’s like flipping a switch to activate over 900 different genes in our body.[2]

One of the key roles of vitamin D is to help our body absorb and use calcium, which is crucial for strong bones and teeth. But it doesn’t stop there. Vitamin D also helps our cells grow properly and can even slow down the growth of some cancer cells.

This study found that men with sufficient vitamin D levels had significantly higher levels of testosterone than those with insufficient or deficient vitamin D levels, revealing a concordant seasonal variation between vitamin D and androgen levels.[7]

Vitamin D also plays a role in our immune system. It can help control how our immune cells respond to threats, ensuring they react just the right way.

Vitamin D has been shown to improve: 

  • Autoimmune disorders[5]
  • Testosterone levels
  • Diabetes
  • Muscle function, mood, and sleep 
  • Immune system and recurrent infections
  • Heart health

In a nutshell, vitamin D is a vital part of many different processes in our bodies. From our bones to our immune system, it helps keep us healthy in more ways than we might realize. 

Vitamin D Levels

Vitamin D levels in our body can be a bit tricky to measure. The best way we currently have is to look at the levels of a form of vitamin D called 25(OH)D3 in our blood. This gives us a good idea of how much vitamin D we’re getting from sunlight, food, and supplements. But it doesn’t tell us how much vitamin D is stored in our body’s tissues.

We also look at parathyroid concentrations, which can give us a better idea of how our body uses vitamin D. 

When we talk about vitamin D levels, we usually use units like nanomoles per liter (nmol/L) and nanograms per milliliter (ng/mL).

  • Vitamin D insufficiency is defined when the levels of 25-hydroxyvitamin D (25OHD) are between 20–29 ng/mL
  • Deficiency is considered when the levels are ≤20 ng/mL.
  • Adequate levels of vitamin D are generally defined as a serum concentration of 25-hydroxyvitamin D (25OHD) of 30 ng/mL or above.

How Is Vitamin D Made

Here’s how our bodies create this superhero, vitamin D3: When our skin gets some sunshine, a substance in the skin called 7-dehydrocholesterol gets excited and transforms into pre-vitamin D. This pre-vitamin D then changes itself into vitamin D3.

Once D3 is formed, it hops into our bloodstream and travels to the liver. It changes into a new form called 25-hydroxyvitamin D, or 25(OH)D. This is the main type of vitamin D that circulates in our bodies.

But the journey doesn’t end there. The 25(OH)D then heads to the kidneys, where it transforms into its most active form, 1α,25-dihydroxyvitamin D, or 1,25(OH)2D. This superhero version of vitamin D does all the amazing things we’ve discussed, like helping our bones and immune system. This whole process is carefully controlled by our bodies, ensuring everything happens just right.

However, the amount of Vitamin D produced from sunlight exposure can vary depending on several factors, such as time of day, season, skin color, and geographical location. 

In Arizona, we’re lucky to be close enough to the equator that we can get some vitamin D all year round, depending on the time of day. However, anywhere north of Atlanta, you can only get vitamin D from sun exposure between April and October.

Magnesium And Vitamin D Research Studies

Several research studies have shown a correlation between Vitamin D and Magnesium levels and chronic pain. One study found that taking Vitamin D and Magnesium supplements together can help reduce pain and improve the overall quality of life in patients with fibromyalgia. Another study found that Magnesium supplementation can help reduce pain in patients with chronic lower back pain.

Magnesium & Chronic Pain

Magnesium is important for nerve function and may help alleviate chronic pain. It works by blocking N-methyl-D-aspartate (NMDA) receptors, which are involved in the transmission of pain signals to the brain.[3] Magnesium supplementation may also help improve sleep quality, which can be beneficial for individuals with chronic pain.[4]

Magnesium Benefits

Magnesium has many benefits for the body. It helps regulate blood pressure, supports the immune system, and aids in the absorption of calcium. Magnesium may also play a role in mood regulation and can help alleviate symptoms of anxiety and depression. We’ll go into depth on all the benefits of magnesium in another article; for now, we’ll focus on the interaction between magnesium and vitamin D.

Magnesium & Vitamin D

Magnesium works with Vitamin D by helping it bind to transport in the blood vessels and converting basic forms of Vitamin D to more functional forms. This process is essential for the body to utilize Vitamin D effectively.[6]

  • Magnesium plays a crucial role in the conversion of pro-vitamin D into active Vitamin D3 in the body.
  • Vitamin D starts as cholesterol in the body and goes through a conversion process to become 25 hydroxy Vitamin D through the catalyzation of UV light.
  • This 25 hydroxy Vitamin D further converts to 1,25 hydroxy Vitamin D, also known as calcitriol, which is the active form of Vitamin D in the body.
  • Magnesium is needed to help convert the basic forms of Vitamin D to the more advanced forms that are functional in the body.
  • Additionally, Magnesium assists in the binding of Vitamin D to transport in the blood vessels, further supporting its role in Vitamin D metabolism.

Magnesium Foods

Dark, leafy green foods are your best source of magnesium from foods.  Almonds and dark chocolate are other options. However, some people are sensitive to oxalates in dark, leafy greens or allergic to foods like almonds and chocolate.

Large-scale, mono-crop agriculture has depleted our soils over time, which means that the micronutrient density of fruits and vegetables today is not as high as it was in the past, so even if you eat plenty of fruit and veg, you may not be getting enough magnesium to meet your needs, especially if you’re a hard-charging athlete or martial artist, so you may still benefit from supplementing with additional magnesium.

Best Way To Take Magnesium Dosage

The current Recommended Dietary Allowance (RDA) for magnesium for adult men is 400-420 mg per day and 310-320 mg per day for adult women.

It’s important to consult with a doctor before starting magnesium supplementation, especially for individuals with kidney problems. Avoid taking magnesium supplements with dairy.

Best Magnesium Supplements

Getting sufficient magnesium through food alone can be challenging, and absorption through the gut may be limited, so supplements and topical sprays are alternative options.

The research around magnesium sprays and creams has mostly been sponsored by manufacturers of those products.  Independent research has shown that topical magnesium is not well absorbed, so for that reason, I prefer to supplement with caps.  My favorite brand is BioEmblem Triple Magnesium Complex.

Vitamin D Deficiency

Vitamin D is a crucial nutrient that our bodies need for many functions. Despite this, over a billion people around the world don’t get enough of it.[8] This isn’t just about strong bones – lack of vitamin D can lead to a host of health problems, from heart disease and diabetes to certain types of cancer. 

The study “Prevalence of Vitamin D Deficiency and Associated Risk Factors in the US Population (2011-2012)” looked at how common vitamin D deficiency is among different groups of people in the United States, using health data from over 4,900 adults.[9]

Here are some key points to consider:

  1. Race and Vitamin D Deficiency: The study found that race was a significant risk factor for vitamin D deficiency. African-American adults had the highest vitamin D deficiency prevalence rate, followed by Hispanic adults. This is due to the increased melanin levels found in the skin of these races, which absorbs and scatters ultraviolet rays from sunlight, resulting in less efficient conversion of 7-dehydrocholesterol to pre-vitamin D3, a precursor of vitamin D.
  2. Age and Vitamin D Deficiency: Contrary to common belief, the study found an increased incidence of vitamin D deficiency among participants aged under 65 years of age, thus refuting the commonly accepted notion that increasing age is directly proportional to the risk of being vitamin D deficient.
  3. Education, Health Status, and Vitamin D Deficiency: The study found that individuals with college education had statistically significantly lower rates of vitamin D deficiency. Similarly, individuals with poor/fair health status were more likely to be vitamin D deficient. 
  4. Smoking and Vitamin D Deficiency: The study found that current smokers were more likely to be vitamin D deficient. This may be related to the ability of sinus mucosa to activate circulating vitamin D levels, which is impaired in smokers.
  5. Obesity and Vitamin D Deficiency: The study showed statistically significant differences in vitamin D deficiency rates with respect to weight, with a higher percentage of vitamin D deficient participants falling under the category of obese (BMI ≥30).
  6. Daily Milk Product Consumption and Vitamin D Deficiency: The study found that daily consumption of milk products serves as an effective prophylaxis against vitamin D deficiency in conjunction with daily sun exposure.
  7. Cancer and Vitamin D Deficiency: Contrary to established associations, the study found a statistically significant higher rate of cancer among the vitamin D sufficient population compared to the vitamin D deficient population.
  8.  Diabetes and Vitamin D Deficiency: The study found a statistically significant relationship between vitamin D deficiency and diabetes, supporting growing evidence suggesting vitamin D deficiency is a contributing factor to the development of both type 1 and type 2 diabetes.

Our bodies usually make vitamin D when our skin is exposed to sunlight. But most people spend over 90% of their time indoors. Combined with an indoctrinated sense of fear of the sun, most people cover their bodies with sunscreen and clothing when outside, meaning most of us don’t get nearly enough sun exposure to match ancestral levels of vitamin D.

To tackle this, we need to educate people about the importance of vitamin D, check people’s vitamin D levels regularly, and make sure our food contains enough of this vital nutrient. It’s a big task, but one that could make a huge difference to our global health.

Best Way To Get Vitamin D

Sunlight exposure is the best way to get Vitamin D. 10 to 15 minutes of sun exposure per day is recommended as it has additional benefits beyond Vitamin D production. The darker skinned, or the further north you live, the longer it takes to generate enough vitamin D. If sunlight exposure is limited, Vitamin D supplements, particularly Vitamin D3, can be taken. However, caution should be exercised to avoid toxicity.

Best Vitamin D Supplements

Vitamin D supplements come in various forms, such as Vitamin D2 and Vitamin D3. Vitamin D3 is the more active form of Vitamin D and is preferred by most health professionals. 

Dr. Weston A Price was a pioneer in research on nutrition and degenerative disease.  He knew that vitamin D worked in concert with another compound that was unidentified at the time, which he referred to as “activator x.”  In the modern era, many researchers now believe that “activator x” is vitamin k2. While vitamin D helps the body absorb calcium, vitamin K2 helps shuttle it to the correct places in the body and away from areas we don’t want it deposited (like the arteries). For this reason, it’s important to supplement with both of them in the correct ratios.[10] That’s why I prefer Thorne Labs Vitamin D3/K2 combo.

Thorne Labs is a trusted health supplement company known for its high-quality products and adherence to good manufacturing practices. When supplementing with something as important as Vitamin D3, it’s crucial to choose a reputable manufacturer like Thorne Labs to ensure you’re getting a safe and effective product.

Vitamin D Dosage

The recommended daily dose of Vitamin D varies depending on age, sex, and health status. It’s important to consult with a doctor before starting Vitamin D supplementation to determine the appropriate dosage.

The current Recommended Dietary Allowance (RDA) for Vitamin D for adults aged 18-70 is 600 International Units (IU) per day, and for adults over 70, it’s 800 IU per day.

While the recommended doses of Vitamin D are typically around 600 to 800 International Units (IU) per day, this might be less than what our bodies naturally produce – about 25,000 units per day – when we spend time in the sun. In fact, a seven-year study found that giving hospitalized patients daily oral doses of Vitamin D3, ranging from 5,000 to 50,000 IU, was safe and well-tolerated.[11] This long-term supplementation of Vitamin D3 not only appeared to be safe, but it also led to improved health outcomes without any adverse reactions. Interestingly, the study found that it took around 12 months for blood levels of Vitamin D to plateau with daily doses of 5,000 to 10,000 units, suggesting that our bodies slowly absorb and utilize this vital vitamin.

Light Therapy For Vitamin D

Light therapy and phototherapy have proven benefits beyond Vitamin D production, including improved sleep, mood, and overall well-being. Light therapy involves exposure to light that mimics natural sunlight and can be beneficial for individuals with limited sun exposure.[12]

In the 1930s, vitamin D lamps were a popular way to combat vitamin D deficiency, especially in areas with limited sunlight. These lamps emitted ultraviolet B (UVB) light, which our skin uses to produce vitamin D naturally. People would sit in front of these lamps, much like a sunbathing session, to boost their vitamin D levels. This was particularly useful during winter months or in places with long periods of darkness.  Bonus: you will tan (or possibly burn) when using a Sperti!

The Sperti Lamp is a specialized UV lamp designed to help the body naturally produce vitamin D. It was developed by Dr. George Sperti, known for his research in the field of photobiology. The lamp emits UVB light, the same type of light that triggers vitamin D production in our skin when we’re exposed to sunlight. This makes the Sperti Lamp a useful tool for people who may not get enough sun exposure, especially during winter months or in regions with less sunlight. The main benefit of using phototherapy for vitamin D is there is no risk of vitamin D toxicity, as is a potential with nutritional supplements.

Light Therapy For SAD

A full-spectrum light therapy panel can be a great option for those dealing with Seasonal Affective Disorder (SAD). These panels emit light that covers the entire spectrum of natural sunlight. This type of light can help regulate sleep patterns and mood, which are often disrupted in people with SAD. It’s important to remember that light therapy should be used under the guidance of a healthcare professional, as they can provide advice on how to use the panel safely and effectively.

Get Fit To Fight

image of healthy foods
The dojo is the easy part. What we do off the mats matters just as much as what we do on the mats. 1:1 health coaching for martial arts to get you fit to fight.

About the Author

I Liq Chuan Instructor Ashe Higgs

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

References

  1. Volpe, Stella Lucia. “Magnesium in disease prevention and overall health.” Advances in nutrition 4.3 (2013): 378S-383S. (https://doi.org/10.3945/an.112.003483)
  2. Reference: Wang, Tian-Tian, et al. “Large-Scale in Silico and Microarray-Based Identification of Direct 1,25-Dihydroxyvitamin D3 Target Genes.” Molecular Endocrinology, vol. 19, no. 11, 2005, pp. 2685–2695, [DOI: 10.1210/me.2005-0106](https://dx.doi.org/10.1210/me.2005-0106).
  3. Shin, Hyun-Jung, Hyo-Seok Na, and Sang-Hwan Do. “Magnesium and pain.” Nutrients 12.8 (2020): 2184. (https://doi.org/10.3390/nu12082184)
  4. Cao, Yingting, et al. “Magnesium intake and sleep disorder symptoms: findings from the Jiangsu Nutrition Study of Chinese adults at five-year follow-up.” Nutrients 10.10 (2018): 1354. (https://doi.org/10.3390/nu10101354)
  5. Hahn, Jill, et al. “Vitamin D and marine omega 3 fatty acid supplementation and incident autoimmune disease: VITAL randomized controlled trial.” Bmj 376 (2022). (https://doi.org/10.1136/bmj-2021-066452)
  6. Uwitonze, Anne Marie, and Mohammed S. Razzaque. “Role of magnesium in vitamin D activation and function.” Journal of Osteopathic Medicine 118.3 (2018): 181-189. (https://doi.org/10.7556/jaoa.2018.037)
  7. Wehr, E., et al. “Association of vitamin D status with serum androgen levels in men.” *Clinical Endocrinology*, vol. 73, no. 2, 2010, pp. 243-248,. DOI: 10.1111/j.1365-2265.2009.03777.x. (https://doi.org/10.1111/j.1365-2265.2009.03777.x)
  8. Naeem, Zahid. “Vitamin D Deficiency- An Ignored Epidemic.” *International Journal of Health Sciences*, vol. 4, no. 1, 2010,. (https://pubmed.ncbi.nlm.nih.gov/21475519)
  9. Parva, Naveen R., et al. “Prevalence of vitamin D deficiency and associated risk factors in the US population (2011-2012).” Cureus 10.6 (2018). (https://doi.org/10.7759/cureus.2741)
  10. Mandatori, Domitilla, et al. “The dual role of vitamin K2 in “bone-vascular crosstalk”: opposite effects on bone loss and vascular calcification.” Nutrients 13.4 (2021): 1222. (https://doi.org/10.3390/nu13041222)
  11. McCullough, Patrick J., Douglas S. Lehrer, and Jeffrey Amend. “Daily oral dosing of vitamin D3 using 5000 TO 50,000 international units a day in long-term hospitalized patients: Insights from a seven year experience.” The Journal of steroid biochemistry and molecular biology 189 (2019): 228-239. (https://doi.org/10.1016/j.jsbmb.2018.12.010)
  12. Rosenthal, Norman E., et al. “Seasonal affective disorder: a description of the syndrome and preliminary findings with light therapy.” Archives of general psychiatry 41.1 (1984): 72-80. (https://doi.org/10.1001/archpsyc.1984.01790120076010)
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Stressed at Work? How It Harms Health & 3 Remedies to Recover!

an old master using breathing exercises

Breathing Life into Wellness: The Secret To Combating Stress & Insulin Resistance

In today’s fast-paced, high-pressure world, workplace stress has become an all-too-common problem, silently taking a toll on our health and well-being. With countless deadlines, demanding bosses, and ever-increasing expectations, it’s no wonder that millions of us find ourselves feeling overwhelmed and burned out. But did you know that this seemingly harmless stress can seriously affect our health? Recent research has uncovered a troubling link between workplace stress and metabolic disorders such as insulin resistance and type 2 diabetes.[1] The implications of this connection are far-reaching, affecting not only our professional lives but also our overall wellness.

an old master using breathing exercises
Tu’na breathing is a common breathing exercise for martial arts.

Welcome to another installment of Fit-To-Fight, the series where we explore the intersection between ancient practices and modern science as part of a more natural way of living.

This series aims to help you experience your best physical and mental health by incorporating these practices into your life. We explore exciting topics that will get you thinking about your fitness and martial arts routine in a whole new way.


The Growing Problem of Workplace Stress and Its Health Consequences

“Why We Get Sick” by Dr. Ben Bikman explores the role of insulin resistance in various chronic diseases and illnesses. The book delves into the science behind insulin resistance and how it contributes to obesity, diabetes, Alzheimer’s disease, and even cancer. 

In his book, Dr. Bikman presents compelling evidence that insulin resistance plays a crucial role in developing various chronic diseases. This concept is especially relevant when examining workplace stress, as the connection between stress and insulin resistance becomes increasingly clear. 

Exploring the Connection: Insulin Resistance, Stress, and Chronic Diseases

Prolonged exposure to stress in the workplace can lead to a cascade of hormonal changes, including increased cortisol levels and disrupted insulin signaling. As a result, our bodies become less sensitive to insulin, setting the stage for insulin resistance and its associated health complications.

But what if our martial arts practice offered a solution, a way to combat the negative effects of workplace stress and safeguard our health? In this article, we’ll dive into the fascinating world of scientific research, exploring the ancient wisdom of the Old Masters and revealing a powerful yet simple technique that can help us manage stress and improve our metabolic health. So, stay with us as we unravel the secret to unlocking a healthier, more balanced life and discover the key to thriving in the face of workplace stress.

I know firsthand the pressures and challenges of dealing with workplace stress. Like you, I’ve felt the weight of deadlines, the frustration of unrealistic expectations, and the burden of trying to please everyone around me. There were times when the stress seemed insurmountable, leaving me feeling drained and defeated at the end of the day. I’ve been in your shoes and experienced the same emotional roller coaster that workplace stress can bring.

But along my journey, I’ve found that there is a way to break free from this vicious cycle and take back control of our lives. By tapping into the wisdom of the Old Masters, we can rise above the stress and emerge stronger, healthier, and more resilient than ever before. So, let’s embark on this journey together, discovering the key to unlocking a more balanced and fulfilling life amid the pressures and challenges of the modern workplace.

The Link Between Stress & Insulin Resistance

In the previous study, a group of researchers explored whether work-related stress could be linked to two major health issues, insulin resistance, and type 2 diabetes. 

They gathered a large group of people from a community in Beijing, China, and kept an eye on them for a few years, from 2015 to 2021. To figure out how stressed these folks were at their jobs, they used a special questionnaire called the Copenhagen Psychosocial Questionnaire (or COPSOQ for short). They also measured the cortisol levels in their blood, which is like a “stress signal” in our bodies.

What they discovered was eye-opening: people with higher levels of work-related stress were more likely to develop insulin resistance and type 2 diabetes. In fact, this stress seemed to be an independent risk factor for these conditions. The more stressed people felt at work, the higher their chances of developing type 2 diabetes.

But how does this happen? The researchers found that when people feel stressed at work, their bodies release more cortisol, which in turn seems to increase the risk of developing type 2 diabetes. 

Cortisol, often referred to as the “stress hormone,” is not inherently the enemy; our bodies rely on it in the right amounts and at the right times to maintain homeostasis. Optimal health and wellness depend on the natural ebb and flow of hormones, like the balance of yin and yang. This balance allows us to adapt and maintain a state of health and natural harmony. However, this delicate harmony is disrupted when cortisol levels become chronically elevated, leading to various health issues. 

Unlocking Ancient Wisdom: Martial Arts and the Path to Stress Management

But how can we effectively manage stress in today’s fast-paced world? One answer lies in the wisdom of the Old Masters.

The wisdom of the Old Masters has stood the test of time. As martial artists, they unlocked the secrets to power and longevity through their deep understanding of the breath. Today, modern science is validating the profound insights of these ancient practitioners.

Controlled breathing, also known as breathwork or voluntarily managing how we breathe, is an ancient and highly effective method for quickly reducing and managing high-stress levels (and impacting our body’s ability to use insulin). Breathing techniques have instant effects on our body, such as influencing HRV (our heart rate‘s natural fluctuations, a sign of good health) and calming the activity of brain cells in a region called the amygdala, which is responsible for processing emotions like stress and anxiety.

The Most Effective Stress Management Tool

In their paper titled “Voluntary Control of Respiration Patterns,” published in A Clinical Guide to the Treatment of the Human Stress Response, the authors open with the following powerful and conclusive statement “Controlled respiration (breathwork) is one of the oldest and certainly the single, most efficient acute intervention for the mitigation and treatment of excessive stress.” [2]

Practices like pranayama and qigong meditation have been found to reduce test anxiety and stress reactivity. Controlled breathing can even be used to manage motion sickness and improve seizure control in people with refractory epilepsy.

A systematic review of breathing exercises revealed a moderate effect on glycemic control and insulin sensitivity in people with type 2 diabetes.[3] The mechanisms by which breath work improves glycemic control and insulin sensitivity may involve reduced oxidative stress, improved insulin signaling, and increased glucose uptake by muscles. Practicing breathing exercises can also improve mental health and reduce stress, which are important factors in managing diabetes.

Studies have found that practicing breathwork for as little as 15 minutes a day can improve blood sugar levels and insulin sensitivity in people with type 2 diabetes. 

So, what’s the takeaway? It’s time to take a deep breath and embrace the power of our breath. By incorporating breathing exercises into our daily routine, we can effectively manage stress, improve metabolic health, and protect ourselves from the risks associated with chronic stress so common in our lives today.

How to Manage Stress with Breathing Techniques

In this section, we’ll explore three different breathing patterns that can help you manage stress effectively:

1. The Physiologic Sigh for managing stress in real-time:

  •    – Take a normal breath in through your nose, and then take a second, smaller breath in on top of the first one.
  •    – Exhale slowly through your mouth, releasing all the air in your lungs.
  •    Repeat this pattern 2-3 times to help alleviate stress in the moment.

2. 4:6 breathing (or 6 breaths per minute, 4 seconds in, 6 seconds out):

  •    Inhale slowly through your nose for 4 seconds, feeling your abdomen and chest expand.
  •    Exhale gently through your mouth for 6 seconds, allowing your abdomen and chest to contract.
  •    Continue this pattern for a few minutes, focusing on the rhythm of your breaths. Aim for a rate of 6 breaths per minute to help calm your mind and body.

3. Box Breathing

  •    Inhale slowly through your nose for a count of 3, feeling your abdomen and chest expand.
  •    Hold your breath for a count of 3, staying relaxed and present.
  •    Exhale gently through your mouth for a count of 3, allowing your abdomen and chest to contract.
  •    Hold your breath again for a count of 3, staying relaxed and present.

Continue this pattern for a few minutes, maintaining a rhythm that results in 5-6 breaths per minute. This technique can help bring balance to your mind and body during times of stress.

Remember to practice these breathing techniques regularly to become more familiar with them, making it easier to use them effectively when you need them most.

Breathing For Warriors

Box breathing has gained significant popularity among martial artists, thanks in part to Mark Divine, a retired Navy SEAL commander who brought attention to the technique through his experience in elite military training. This method of controlled breathing has proven to be especially valuable for those in high-stress and high-performance situations, like martial artists and Navy SEALs alike.

Martial artists often encounter intense physical and mental challenges during training and competitions. They must maintain focus, mental clarity, and emotional control while executing precise movements and techniques. Box breathing is an accessible and efficient tool that martial artists can use to calm their minds, enhance concentration, and regulate their nervous systems.

By practicing box breathing, martial artists can tap into a state of mental and physical balance that allows them to perform at their best. The technique’s emphasis on maintaining a steady rhythm and equal intervals for inhalation, breath holding, exhalation, and breath holding again mirrors the discipline and precision required in martial arts. Moreover, box breathing helps balance O2 and CO2 levels, providing a state of readiness in high-pressure situations. It’s a breathing pattern that helps to balance our state of readiness in a high-pressure situation, calming our mind and body yet keeping us feeling alert and focused, unlike some other breath work patterns that might make us too relaxed at a time when we still need to perform our best.

Conclusion

The prevalence of workplace stress has increased and has been linked to metabolic disorders such as insulin resistance and type 2 diabetes. Prolonged exposure to stress can cause hormonal changes, which contribute to insulin resistance and its associated health complications. 

However, controlled breathing techniques passed down from the Old Masters have been validated by modern science as an effective method for reducing and managing high-stress levels and their impact on insulin resistance. Breathing techniques can influence HRV and calm brain cells responsible for processing stress and anxiety, resulting in improvements in blood sugar levels and insulin sensitivity in people with type 2 diabetes. 

Incorporating breathing exercises such as the Physiologic Sigh, 4:6 Breathing, and Box Breathing into our daily routine can help manage stress, improve metabolic health, and protect ourselves from the risks associated with chronic stress. 

Box breathing, in particular, can help maintain focus, mental clarity, and emotional control while executing precise movements and techniques, making it useful for martial artists and those in high-stress situations. 

However, it’s important to acknowledge that breathwork cannot singlehandedly overcome the negative effects of an unhealthy diet or serve as a substitute for medical treatment when necessary. A holistic approach, including maintaining a balanced diet, regular exercise, and seeking professional medical advice when needed, is crucial for achieving optimal health and effectively combating stress, insulin resistance, and type 2 diabetes. 

Breathwork not only enhances our ability to manage workplace stress but also empowers us with greater personal agency in how we respond to various life situations. In the words of Stanford professor Andrew Huberman, thoughts and feelings don’t change behaviors; behaviors change thoughts and feelings. By cultivating this skill, we can navigate the ups and downs of life with more resilience and poise, ultimately creating a more balanced and fulfilling existence.

Get Fit To Fight

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The dojo is the easy part. What we do off the mats matters just as much as what we do on the mats. 1:1 health coaching for martial arts to get you fit to fight.

About the Author

I Liq Chuan Instructor Ashe Higgs

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

References

  1. Chen, Ning, et al. “Occupational stress is associated with insulin resistance and incident type 2 diabetes: a prospective cohort study of functional community.” Clinica Chimica Acta (2023): 117356.
  2. Everly, Jr, George S., et al. “Voluntary control of respiration patterns.” A clinical guide to the treatment of the human stress response (2019): 315-329.
  3. Wilson, T., K. L. Kelly, and S. E. Baker. “Review: Can yoga breathing exercises improve glycemic response and insulin sensitivity.” J Yoga Phys Ther 7 (2017): 270.
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The Martial Arts Performance Enhancer You’re Overlooking

The Old Masters practiced "dream yoga."

Introduction

In today’s fast-paced world, most people recognize the importance of sleep for maintaining optimal health and well-being. Yet, despite this understanding, studies show that around 35% of adults in the United States consistently fall short of the recommended 7-8 hours of sleep per night. Competing demands such as demanding work schedules, social obligations, and technology distractions like YouTube, Netflix, and social media all contribute to this widespread sleep deficiency.

In light of this, those serious about maximizing their martial arts performance should prioritize sleep, which is critical to recovery and overall progress. After all, the time and effort invested off the mats are just as important—if not more so—than the hours spent on the mats since it directly impacts physical, mental, and emotional readiness for training.

The Old Masters, who were deeply rooted in the principles of balance and harmony, recognized the importance of sleep and the significance of dreams in maintaining one’s overall well-being. To harness the power of dreams and improve their quality of sleep, they developed a set of practices known as “Dream Yoga,” or shuigong (睡功).

The Old Masters practiced "dream yoga."
An Old Master practicing dream yoga.

Welcome to another installment of Fit-To-Fight, the series where we explore the intersection between ancient practices and modern science as part of a more natural way of living.

This series aims to help you experience your best physical and mental health by incorporating these practices into your life. We explore exciting topics that will get you thinking about your fitness and martial arts routine in a whole new way.


The Importance of Sleep For Martial Arts

Mark Rippetoe, a well-known strength coach and author, developed the “stress, recovery, adaptation” training model, a simple yet effective approach to understanding and optimizing athletic performance. We can apply this model to our martial arts training and highlight sleep’s crucial role.

Stress, Recovery, Adaptation

  1. Stress refers to the physical and mental demands placed on the body during exercise or martial arts practice. These stresses can include high-intensity workouts, sparring sessions, or skill drills. When the body is subjected to these stresses, it experiences fatigue, muscle damage, and energy depletion.
  2. Recovery: After the stress of training, the body needs time to recover and heal. Sleep plays a critical role in this period, as the body undergoes several restorative processes during this rest period. Sleep allows for the repair of damaged tissues, the removal of metabolic waste products, and the replenishment of energy stores. It is also essential for cognitive recovery, as sleep helps consolidate memory and learning, allowing martial artists to retain and refine the techniques and strategies they’ve acquired during training.
  3. Adaptation: When the body has adequately recovered from the stress of training, it undergoes a process known as adaptation or “super-compensation.” Super-compensation is the body’s way of preparing itself to handle similar stressors in the future better. Through adaptation, martial artists can experience improvements in strength, endurance, skill, and overall performance. However, without proper recovery, the body may not fully adapt to the training stress, leading to stagnation or even regression in performance.

The stress, recovery, and adaptation model underscores the importance of sleep in our martial arts training. By prioritizing sleep and ensuring adequate recovery, martial artists can maximize the benefits of our training, leading to consistent progress and improved performance over time. This highlights the need to balance training intensity and recovery, as both are essential for achieving optimal martial arts results.

Five Reasons More Sleep Will Improve Your Martial Arts

Sleep is an essential component of exercise recovery and has a direct impact on overall health and well-being.

  1. During sleep, the body undergoes restorative processes that aid in physical recovery, including the repair of muscle fibers and the removal of metabolic waste products, reducing inflammation, and preventing injury.
  2. Sleep is also critical for cognitive function, including memory consolidation and learning, which is particularly relevant for martial artists who require mental sharpness and focus to execute complex techniques and strategies.
  3. Adequate sleep is vital for emotional regulation and stress management, which helps maintain emotional balance, leading to optimal performance on and off the mats.
  4. Sleep is critical for maintaining a robust immune system. Chronic sleep deprivation can weaken the immune response, making the body more susceptible to illness and infection. Adequate sleep ensures that martial artists can train consistently without being sidelined by illness.
  5. Research has shown that consistent sleep of 7-8 hours per night can lower the risk of developing chronic diseases, including obesity, diabetes, cardiovascular disease, and certain cancers. Sleep promotes healthy aging and reduces disease risk; essential for a lifetime of mastery in martial arts.
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Four Factors Affecting Your Sleep

In the 21st century, many factors can interfere with our sleep quality, including blue light exposure, eating habits, caffeine, and alcohol. 

  1. Blue light exposure from electronic devices after dark can negatively affect sleep by suppressing melatonin production and stimulating the habenula, an area of the brain involved in mood, memory, and sleep regulation. This can lead to disrupted sleep patterns, insomnia, and mood disorders, affecting memory and learning.
  2. Eating in sync with our circadian rhythms is essential for optimal sleep quality and overall health. Eating late at night can disrupt these rhythms while maintaining a consistent eating schedule, and practicing time-restricted eating can help optimize circadian rhythms and improve sleep.
  3. Caffeine consumption is a widely consumed stimulant in coffee, tea, and various energy drinks that can interfere with sleep, particularly if consumed within 6 hours of bedtime. Excessive caffeine intake can lead to sleep disturbances, such as difficulty falling asleep, frequent awakenings, and reduced sleep duration.
  4. Alcohol, despite being a depressant and initially inducing drowsiness, can harm sleep quality by disrupting the sleep cycle, particularly the REM stage crucial for cognitive function and memory consolidation. To optimize sleep, it is recommended to consume alcohol in moderation and avoid it close to bedtime.

How to Fix a Sleep Schedule

Sunlight Before Screenlight

A good night’s sleep starts first thing in the morning. Exposure to natural light, particularly in the morning and evening, plays the most significant role in regulating our sleep-wake cycles by influencing the production of hormones such as cortisol and melatonin.

According to the CDC, Americans spend an average of 90% of their time indoors. This can make it difficult to have healthy circadian rhythms, our natural sleep-wake cycles. When we spend most of our time indoors, we are exposed to less sunlight, which can disrupt our circadian rhythms. Additionally, artificial light can also interfere with melatonin production, making it harder to fall asleep at night.

Establishing a routine incorporating natural light exposure can improve sleep hygiene and improve overall sleep quality.

Old Master practicing Tai Chi at dawn
The Old Masters would practice with the rising sun, ensuring healthy circadian rhythms,

Light As A Sleep Aid

1. Morning light exposure: Exposing yourself to bright morning light, ideally within the first hour of waking, can help stimulate cortisol production, a hormone that increases alertness and energy. Morning light exposure also helps to reset your circadian rhythm, reinforcing a consistent sleep-wake schedule. To reap the benefits, aim for at least 2-10 minutes of outdoor exposure.

2. Evening light exposure: As the sun begins to set, sunlight shifts to the infrared spectrum. The warmer, dimmer light signals the body to prepare for sleep by promoting melatonin production, a hormone responsible for regulating sleep-wake cycles. Spend time outdoors in the evening. Aim for at least 2-10 minutes of exposure to evening sunlight. If outdoor exposure is not possible, create a relaxing evening environment by avoiding blue light from screens and using red light sources.

3. When we maintain a consistent sleep schedule, we help reinforce our body’s natural circadian rhythm. Going to bed and waking up at the same time every day helps set our body clock, allowing us to fall asleep more easily and wake up feeling refreshed. It also promotes deeper, more restorative sleep, leading to improved cognitive function, memory, and overall well-being. In contrast, irregular sleep patterns, such as staying up late on weekends and sleeping in, can disrupt our circadian rhythm.

4. Current research suggests that exposure to near-infrared light before sleep may improve sleep quality and duration, as well as increase the production of melatonin, a hormone that regulates sleep-wake cycles. However, more studies are needed to fully understand the effects of near-infrared light on sleep.

Use code FLKF to save 10% on cutting-edge red light therapy panels. Near-infrared therapy has been shown to improve sleep, speed recovery, and even increase testosterone levels.

Patterns of Food & Eating

Dr. Satchin Panda’s research on circadian biology emphasizes the importance of being mindful of not only what we eat but also when we eat to optimize our overall health and well-being. We can improve sleep quality, digestion, and metabolic health by aligning our eating patterns with our circadian rhythms. Here are some strategies based on Dr. Panda’s research to help optimize your circadian biology through mindful eating:

Meal Timing For Circadian Balance

  1. Time-Restricted Eating (TRE): TRE involves limiting your food intake to a specific window of time each day, typically around 8-12 hours. This approach allows your body to synchronize its metabolic processes with your circadian rhythm. By following TRE, your body’s insulin levels can ebb and flow and provide a fasting period that allows for cellular repair and rejuvenation.
  2. Eat most of your calories early in the day: Our bodies tend to metabolize food more efficiently during the daytime when our metabolism is more active. Consuming a larger portion of your daily calories in the morning and afternoon and having a lighter dinner can help improve digestion and regulate your circadian rhythm.
  3. Consistent meal times: Eating at consistent times every day helps to reinforce your body’s internal clock, keeping your circadian rhythm in sync. Establish a regular eating schedule by having breakfast, lunch, and dinner at the same time each day, and avoid late-night snacking.
  4. Avoid heavy meals before bedtime: Consuming large or heavy meals close to bedtime can disrupt sleep by causing indigestion and interfering with the natural decrease in body temperature that promotes sleep. Aim to finish your last meal at least 2-3 hours before bedtime to give your body enough time to digest the food and prepare for sleep.
  5. Limit caffeine and alcohol consumption: Both caffeine and alcohol can interfere with your circadian rhythm and sleep quality. Limit your caffeine intake, especially in the afternoon and evening, and moderate your alcohol consumption to avoid disrupting your sleep-wake cycle.
  6. Prioritize whole, nutrient-dense foods: Consuming a well-balanced diet that consists of whole, unprocessed foods can help support your circadian rhythm by providing essential nutrients and maintaining stable blood sugar levels. Include a variety of fruits, vegetables, abundant protein, and healthy fats in your diet.

Mindfulness of Food

By exercising discipline and mindfulness in your eating habits, you can optimize your circadian biology, which can lead to improved sleep quality, better digestion, and overall enhanced health and well-being. This, in turn, will positively impact your martial arts performance and other aspects of your life.

“The true science of martial arts means practicing them in such a way that they will be useful at any time and teaching them in such a way that they will be useful in all things.”

Though not directly related to eating habits or circadian biology, this quote highlights the importance of integrating and applying the principles of martial arts in all aspects of life, including our approach to nutrition and health. By maintaining balance, discipline, and mindfulness in our eating habits, we can ensure that these principles are useful not only in martial arts training but also in optimizing our overall health and well-being.

Taoist Dream Yoga

Non-sleep Deep Rest: Embracing Taoist Dream Yoga and Yoga Nidra in Martial Arts

In the rigorous world of martial arts, where recovery is as crucial as training, there are times when full sleep isn’t an option, yet the body and mind yearn for rest. This is where the ancient practices of Taoist Dream Yoga, or Shuigong, and Yoga Nidra come into play, offering a unique form of non-sleep deep rest. While these practices share similarities in guiding practitioners into a state of conscious deep relaxation, it’s important to note that they are not identical. Taoist Dream Yoga, deeply rooted in Chinese philosophy, focuses on harnessing the power of dreams for spiritual growth, whereas Yoga Nidra, a practice from the yogic tradition, leads one into a state of deep relaxation while maintaining a thread of consciousness. Both, however, offer martial artists a way to achieve profound rest and recovery during periods when traditional sleep is not feasible, providing an invaluable tool for rejuvenation and enhanced performance.

The Power of Yoga Nidra in Martial Arts

Yoga Nidra, often described as yogic sleep, is a guided meditation that systematically induces complete physical, mental, and emotional relaxation. The practitioner begins with a personal intention or Sankalpa, followed by a journey of body awareness, breath mindfulness, and visualization. This process leads to a state where the body rests deeply, yet the mind stays alert, hovering at the edge of sleep.

The Effects of Yoga Nidra

The impact of Yoga Nidra on martial arts performance is not just anecdotal but is backed by scientific research. A study involving two elite karate athletes, titled “Dreaming while awake: The beneficial effects of yoga Nidra on mental and physical recovery in two elite karate athletes,” revealed significant sport-specific improvements.[1] For the male athlete, the practice led to enhanced recovery in aspects directly related to his karate performance.

This included better management of physical stress and fatigue, which is crucial in a sport that demands high levels of endurance and strength. The female athlete experienced benefits that extended beyond the physical. She reported improvements in emotional well-being and mental clarity, factors that are vital for the strategic and mental challenges faced in karate.

For martial artists, Yoga Nidra offers a unique advantage. It aids in faster recovery, improves focus and mental clarity, and enhances emotional resilience. These benefits are critical in a discipline where mental fortitude is as essential as physical skill. By incorporating Yoga Nidra into their training regimen, martial artists can gain a holistic edge, balancing the rigors of physical training with deep mental rest and recovery.

Yoga Nidra aligns seamlessly with the martial arts philosophy of balance and harmony. It’s more than just a practice; it’s a pathway to deeper self-awareness and inner strength, offering martial artists a way to elevate their performance and overall well-being.

Conclusion

Sleep plays a critical role in maintaining optimal health and well-being, particularly for those seeking to maximize their martial arts performance. Adequate sleep is essential for physical recovery, cognitive function, emotional well-being, immune function, and longevity. However, many factors can interfere with sleep quality, including blue light exposure, eating habits, caffeine, and alcohol.

We can improve our sleep and overall well-being by understanding these factors and implementing strategies to minimize their impact. Additionally, establishing a routine that incorporates exposure to natural light in the morning and evening and implementing mindful eating habits can optimize circadian biology and improve sleep quality. By prioritizing sleep and integrating principles of balance, discipline, and mindfulness in all aspects of life, we can achieve optimal results in martial arts training and overall health and well-being.

The wisdom of the Old Masters teaches us that it is essential to harmonize with the natural cycles and rhythms of the world around us. GM Sam Chin says, “There is no freedom in nature, but to harmonize with nature is to be the most free.” This includes aligning our sleep patterns with the natural cycles of daylight and darkness, as well as aligning our eating habits with our circadian rhythms. By doing so, we can optimize our overall health and well-being and improve our performance in martial arts training.

Harmonizing with nature requires us to be mindful and disciplined in our approach to sleep and nutrition, as well as in other aspects of our lives. It requires us to be attuned to our bodies and the world around us and to adapt and adjust as needed. Ultimately, by harmonizing with nature, we can achieve a sense of balance, freedom, and optimal performance in all aspects of our lives.

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About the Author

I Liq Chuan Instructor Ashe Higgs

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

References

Selenia di Fronso, Claudio Robazza, Dario Pompa, Maurizio Bertollo,
Dreaming while awake: The beneficial effects of yoga Nidra on mental and physical recovery in two elite karate athletes,
Heliyon,
Volume 10, Issue 1,
2024,
e24180,
ISSN 2405-8440,
https://doi.org/10.1016/j.heliyon.2024.e24180.
(https://www.sciencedirect.com/science/article/pii/S2405844024002111)
Abstract: Yoga Nidra (YN) naturally stimulates a hypnagogic state wherein an individual is physiologically asleep yet maintains a certain awareness to follow a guide’s instructions. The aim of this study was to investigate the effects of this aware sleep state on recovery-stress balance in two elite karate athletes adopting an idiosyncratic and multimodal approach. One male and one female athlete underwent a YN intervention. Before intervention, after intervention and three weeks later, recovery-stress balance specific scales, perceived stress, cognitive and somatic anxiety, subjective and objective sleep quality, and individual alpha peak frequency (iAPF) values were assessed. Perceived quality of recovery was continuously monitored for three months including the period of the investigation. Feelings and arousal levels before and after each YN session were also examined. Our results showed a YN general positive effect; however, the intervention had higher sport specific effects in the male compared to the female athlete. On the other hand, in the female athlete, YN seems to have effects both from an emotional and physical point of view. We also noted the intertwined relationship among interoception, perceived stress and YN effects. Also, findings suggest that iAPF modulation reflected improved recovery skills or a better control of stressful situations, while the acute effects on arousal levels were expression of anxiety or energy reduction. Overall, YN improved both the perceived quality of recovery and sleep quality, shedding light on the importance of YN for recovery-stress balance enhancement in the sport context.
Keywords: Arousal; iAPF; Interoceptive awareness; Recovery-stress balance; Relaxation; Sleep quality; Stress perception

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3 Ways Your Breathing is Sabotaging Your Martial Arts Performance

How Controlled Breathing Can Improve Your Martial Arts Training

For centuries, martial artists have known the secret to both power and longevity: the breath. Breathing is the foundation of life.

From the Old Masters of kung fu to the modern-day mixed martial artists, the importance of controlled breathing has been a common thread throughout the history of martial arts.

And now, thanks to new research from PNOE, we better understand how breathing impacts our overall health and performance.

PNOE

PNOE is a company that offers services for measuring various aspects of health and wellness, including metabolic function, heart health, lung capacity, and cellular fitness.

The company claims to provide clinical-level accuracy in its assessments and uses the results to personalize nutrition and exercise plans for its clients.


Welcome to another installment of Fit-To-Fight, the series where we explore the intersection between ancient practices and modern science as part of a more natural way of living.

This series aims to help you experience your best physical and mental health by incorporating these practices into your life. We explore exciting topics that will get you thinking about your fitness and martial arts routine in a whole new way.


In this article, we will explore the connection between breathing and performance. We will look at the results of PNOE’s research, which found that the top three health-related limitations are all related to breathing and how these limitations can impact your ability to train and perform in a self-defense scenario. We will also discuss the benefits of controlled breathing and how to incorporate it into your martial arts training routine.

The old masters knew long ago that the breath was the secret to power and longevity. Understanding the connection between breathing and our overall health allows us to tap into this powerful tool and elevate our martial arts practice to new heights.

調息 Diàoxī means to “adjust and rest,” i.e., breathwork.

Studies have found that grip strength and lung function, measured by forced expiratory volume (FEV) are the two most accurate predictors of mortality, even when considering factors like age, smoking, and chronic illness. Improving these measures may be key to improving overall health and longevity.[1]

Limitation #1: Low Respiratory Capacity

One of the key findings from PNOE’s research was that 52% of test subjects scored 50% or lower on respiratory capacity. A low respiratory capacity score indicates a reduction in lung volume. Lung volume is the amount of air we can take in and exhale, which can cause reduced exercise capacity and possibly even lung disease. 

Action Steps

One of the most effective ways to preserve our basic respiratory capacity is to avoid smoking or vaping altogether. Smoking and vaping can have serious adverse effects on the lungs, leading to reduced respiratory capacity and other health issues.

Cigarette smoke contains a range of harmful chemicals that can damage the delicate tissues of the lungs, making it harder to breathe and leading to chronic respiratory conditions like emphysema and chronic obstructive pulmonary disease (COPD). Similarly, vaping has been linked to an increased risk of lung injury and inflammation, which can impair lung function and reduce respiratory capacity over time.

Ways To Increase Respiratory Capacity

Did you know that free divers have developed techniques to increase their lung volume and improve their ability to hold their breath for extended periods? These techniques can be beneficial for martial artists and other athletes looking to boost their lung capacity and endurance.

One technique that free divers use is called lung packing. This involves taking a series of deep breaths and then exhaling fully before taking one final deep breath and holding it as long as possible. By doing this, the diver can pack more air into their lungs, increasing lung volume and improving breath-holding ability.

Another technique to monitor and improve your lung volume is to use a spirometer. There are a number of digital spirometers available on Amazon that can help. These devices are easy to use and provide valuable information about respiratory health. By tracking your lung function over time, you can track your progress as you work to strengthen your respiratory muscles.

Limitation #2: Poor CO2 Tolerance & Cognition

PNOE’s research also found that 51% of test subjects scored 50% or lower on breathing and cognition. A low score in this area indicates that you are hyperventilating and negatively affecting your focus and cognitive capacity. Poor CO2 tolerance can lead to chronic hyperventilation. Chronic hyperventilation affects ~15% of adults and can lead to anxiety and other stress-related disorders.

We have specialized cells that play a critical role in regulating breathing frequency in the human body called chemoreceptors. There are two main types of chemoreceptors involved in this process: central chemoreceptors in the brain and peripheral chemoreceptors in the carotid arteries.

Chemoreceptors are sensitive to changes in carbon dioxide and hydrogen ion levels in the blood and brain. When these levels rise, the chemoreceptors signal the respiratory center in the brainstem to increase breathing frequency and depth to remove excess carbon dioxide and restore balance. However, many people have poor CO2 tolerance, meaning the sensitivity of their chemoreceptors is set too high.

breathing and cognition

When we hyperventilate, we exhale too much carbon dioxide. Research has shown that chronic hyperventilation can seriously impact brain function. For example, this study by Ishitsuka et al. found that people prone to hyperventilation may be at a higher risk of reduced blood flow to the brain.[2]

The same study also found that cerebral lactate levels increased when carbon dioxide levels fell below a certain point, indicating that the brain was experiencing an ischemic (reduced blood flow) event. This can cause further complications and impair brain function.

All of this is to say that maintaining healthy CO2 tolerance is crucial for optimal physical and mental performance. By paying attention to our breathing patterns and practicing techniques like slow breathing, we can improve our CO2 tolerance and reduce the risk of chronic hyperventilation.

Action Steps

Controlled breathing practices can have a powerful impact on our CO2 tolerance, and one particular technique that has been shown to be effective is breathing at a rate of 6 breaths per minute.

This technique involves taking a deep breath in for 4 seconds, and then exhaling slowly for 6 seconds. By slowing down our breathing in this way, we can increase the amount of carbon dioxide in our bloodstream, which can help to improve our CO2 tolerance over time.

In addition to improving CO2 tolerance, controlled breathing practices like this can have other health benefits. For example, they have been shown to reduce stress and anxiety, lower blood pressure, and improve overall heart health.[3],[4],[5],[6]

The great thing about controlled breathing is that it’s something we can all do and doesn’t require any special equipment. 

Limitation #3: Low Respiratory Capability During Exercise

We’ve all felt like we couldn’t catch our breath during a workout. It’s a frustrating feeling that can be caused by several factors, including weak respiratory muscles and poor posture.

PNOE’s research found that 47% of test subjects scored 50% or lower on respiratory capability during exercise. A low score in this area indicates that you cannot use the available lung volume during exercise, causing you to run out of breath faster than usual.

poor respiratory capability

There are a few reasons why this might happen. One is that the respiratory muscles – including the diaphragm and intercostal muscles – may be weak, making it harder to take deep breaths and use the lungs’ full capacity. Another reason is that poor alignment of the head, neck, and spine, aka “text neck,” can restrict breathing and reduce airway size.

Action Step

The good news is that both issues can be addressed with the proper training and techniques. Strengthening the respiratory muscles through targeted exercises can improve lung capacity and endurance while correcting posture can open up the airway and make breathing easier.

Respiratory muscle training, or RMT, is a type of exercise that focuses on strengthening the muscles we use to breathe, like the diaphragm and accessory muscles. By training these muscles, we can improve our lung capacity and endurance, which can help us perform better in physical activities like martial arts.

Several types of inspiratory muscle training exist, including flow-resistive loading, pressure-threshold loading, and volume loading protocols. These techniques involve specialized devices to place specific training stress on the respiratory muscles required to induce adaptation.

Studies have shown that RMT can promote hypertrophy of the diaphragm and external intercostal muscles, increase the proportion of type II muscle fibers in the external intercostal muscles, and increase the oxidative capacity of the diaphragm. RMT can lead to improved exercise performance and reduced respiratory muscle fatigue.[7],[8],[9],[10]

Flow Resistive Devices

A flow-resistive device is a tool that can help you improve your respiratory capacity and endurance by making it more challenging to breathe. It’s strength training for your lungs – just like how you might use weights to build strength in your muscles, a flow-resistive device can help you build strength in the muscles you use to breathe.

These devices typically have a small opening or tube you breathe through, creating resistance that makes it harder to inhale and exhale. This resistance requires your respiratory muscles to work harder, which can help you build strength and endurance over time.[11]

Some examples of flow-resistive devices include the BreatherFit Pro and other similar devices available on the market. These devices are great for athletes and martial artists who want to improve their breathing and overall performance. They can be part of a comprehensive fitness program that includes RMT and increased mindfulness of our posture and corrective exercises.

Incorporating Controlled Breathing into Your Training Routine

LimitationAction StepSets & RepsFrequency
Lung CapacityLung packing5-10 repetitions per session2-3 times per week
Spirometer training3-4 sets of 10 repetitions per session2-3 times per week
CO2 ToleranceSlow breathing5-20 minutesDaily
Exercise CapacityRespiratory muscle training3 sets of 10 repetitions per sessionDaily

Following these action steps and incorporating them into your training program can improve your respiratory capacity and endurance, reduce chronic hyperventilation, and enhance your overall health and martial arts performance.

The Secret to Power and Longevity

Breathing exercises have been a cornerstone of martial arts for centuries. Today, new research from PNOE has helped shed light on the vital connection between breathing and our overall health and performance. By understanding this connection, we can tap into the powerful tool of controlled breathing and elevate our martial arts performance to new heights. Following the action steps outlined in this article can improve our endurance, focus, and clarity and enhance our overall health and martial arts performance.

While breathwork is not magic, it is an extremely powerful tool. By incorporating breathwork into our daily routine, we can take personal responsibility for our own mind and body and exercise agency over how we feel in real time.

Breathing is the very foundation of life, and learning how to harness its power can provide numerous benefits, from improved performance and recovery to better immune function and stress management. You can significantly enhance your physical and mental well-being by practicing controlled breathing for a minimum of 10 minutes daily. It may take time and effort, but the return on investment is well worth it. Keep practicing daily for at least four weeks, and watch as your life changes for the better.

Show Some Love

If you found this article useful, you can support my blog by making a purchase from our Amazon Storefront and help me continue to provide valuable content.

If you’re ready to embark on your own journey of personal growth through martial arts, here are three ways I can help:

  1. Consider our small group or online martial arts classes to start your practice.
  2. Explore our other articles to deepen your understanding.
  3. Book a free discovery call to find out if one of our programs is right for you.
Join us and unlock the secrets of the Old Masters!

Read More!

About the Author

I Liq Chuan Instructor Ashe Higgs

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

References

  1. Schu, Holger J., et al. “Pulmonary function is a long-term predictor of mortality in the general population: 29-year follow-up of the Buffalo Health Study.” Chest 118.3 (2000): 656-664.
  2. Ishitsuka, T. A. K. A. O., et al. “Effects of hyperventilation on cerebral blood flow and brain tissue metabolism in normotensive and spontaneously hypertensive rats.” Stroke 13.5 (1982): 687-692.
  3. Meuret, Alicia E., et al. “Hypoventilation therapy alleviates panic by repeated induction of dyspnea.” Biological Psychiatry: Cognitive Neuroscience and Neuroimaging 3.6 (2018): 539-545.
  4. Banushi, Blerida, et al. “Breathwork Interventions for Adults with Clinically Diagnosed Anxiety Disorders: A Scoping Review.” Brain Sciences 13.2 (2023): 256.
  5. Russo, Marc A., Danielle M. Santarelli, and Dean O’Rourke. “The physiological effects of slow breathing in the healthy human.” Breathe 13.4 (2017): 298-309.
  6. Zaccaro, Andrea, et al. “How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing.” Frontiers in human neuroscience 12 (2018): 353.
  7. Shei, Ren‐Jay, et al. “Inspiratory muscle training improves exercise capacity with thoracic load carriage.” Physiological reports 6.3 (2018): e13558.
  8. Illi, Sabine K., et al. “Effect of respiratory muscle training on exercise performance in healthy individuals: a systematic review and meta-analysis.” Sports medicine 42 (2012): 707-724.
  9. Nina, Bausek, Summers Susanne, and Scott B. Sonnon. “Respiratory Intervention Techniques Increase Selection Rate for Special Forces.” bioRxiv (2019): 774620.
  10. Lindholm, P., et al. “Resistive respiratory muscle training improves and maintains endurance swimming performance in divers.” Undersea & Hyperbaric Medicine 34.3 (2007): 169.
  11. Shei, Ren-Jay, et al. “Effect of flow-resistive inspiratory loading on pulmonary and respiratory muscle function in sub-elite swimmers.” J Sports Med Phys Fitness 56.4 (2016): 392-8.
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The Link Between Heart Rate and Overall Health

My friend Ryan over at RJB Health Coaching shared this fascinating article about the link between heart rate and overall health on his blog. Turns out, our resting heart rate can tell us a lot about our mortality risk and even provide clues about chronic stress. His article also dives into some helpful tips and tricks for managing stress and improving heart health. I highly recommend giving it a read!


Welcome to the Weekly Round-Up, where we explore the intersection between ancient practices and modern science as part of a more natural way of living. We aim to help you experience your best physical and mental health by incorporating these practices into your life. In this series, we explore exciting topics that are sure to get you thinking about your fitness and wellness routine in a whole new way.


Resting Heart Rate: The Best Indicator of Your Health?

Resting heart rate is a simple metric that could be the best indicator of your health. Just like an athlete’s heart rate can predict their performance in a competition, your resting heart rate can predict your risk of death from virtually any cause. Studies have shown that as your resting heart rate increases, so does your risk of dying.[1] However, even if you’re physically active and have a healthy lifestyle, an elevated resting heart rate still increases your risk of death.

An elevated resting heart rate can indicate that something may be wrong with your body. It reflects the amount of stress your body is under, and chronic stress can cause your heart rate to be higher. Therefore, anything you can do to lower chronic stress can help lower your resting heart rate. Good sleep, proper body composition, and cardiovascular exercise are all interventions that can help lower your resting heart rate.

Here are the top five takeaways from the article:

  1. Resting heart rate is a simple metric that can predict your risk of death from virtually any cause.
  2. An elevated resting heart rate indicates that something may be wrong with your body.
  3. Chronic stress can cause your resting heart rate to be higher.
  4. Good sleep, proper body composition, and cardiovascular exercise are all interventions that can help lower your resting heart rate.
  5. Lifestyle changes such as minimizing long-term chronic stress, eating healthy, and developing conscious oversight for the amount of food you consume are all key to improving your overall health and lowering your resting heart rate.

Track Your Resting Heart Rate

As this article discusses, fitness wearables like the Apple Watch and Garmin offer an easy way to track resting heart rate. With built-in sensors that measure your heart rate continuously throughout the day, these devices provide a fairly accurate and convenient way to monitor your heart rate and assess your overall health. Many wearables even provide insights and analytics on your heart rate data, making it easy to spot trends and identify any changes over time. By tracking your resting heart rate regularly, you can gain a better understanding of your overall health and fitness level, and make any necessary adjustments to your lifestyle or exercise routine. Plus, with the added convenience of these wearable devices, it’s easier than ever to keep tabs on your heart rate and take control of your health.

Ancient Practices for Modern Stress Management

Slow breathing exercises can be a great tool to lower heart rate, improve HRV and manage stress.[2] They have been used for centuries and are a practice handed down by the Old Masters, who figured out centuries ago that the breath was the secret to both power and longevity. When we breathe slowly and deeply, we activate the parasympathetic nervous system, which helps calm our body’s response to stress. The Old Masters understood the power of breathing techniques to promote better health, balance, and inner calm. Practicing these exercises regularly can help you feel more relaxed and reduce anxiety, allowing you to better manage stress in your daily life.

Slow breathing is a simple yet effective technique that involves reducing the frequency of your breaths to six breaths per minute. This is typically achieved by inhaling for four seconds and exhaling for six seconds. The reason for the longer exhale is to activate our parasympathetic nervous system (PNS), which helps to promote relaxation and reduce stress. By consciously slowing down our breathing and focusing on our breath, we can improve our overall mental and physical well-being. It’s a technique that can be practiced anywhere, at any time, and has been shown to be beneficial for a variety of conditions such as anxiety, high blood pressure, and insomnia.

Summary

In this Weekly Round-Up, we explore the link between heart rate and overall health. Studies have shown that resting heart rate is a simple metric that can predict your risk of death from virtually any cause. Even if you lead a physically active and healthy lifestyle, an elevated resting heart rate still increases your risk of death. An elevated resting heart rate may indicate that something is wrong with your body, and chronic stress can cause your resting heart rate to be higher. Good sleep, proper body composition, and cardiovascular exercise are all interventions that can help lower your resting heart rate.

In addition to lifestyle changes, slow breathing exercises can also be a useful tool for managing stress and lowering your heart rate. These exercises have been used for centuries and were practiced by the Old Masters to promote better health, balance, and inner calm. Practicing these exercises regularly can help you feel more relaxed and reduce anxiety, allowing you to better manage stress in your daily life.

Show Some Love

If you found this article useful, you can support my blog by making a purchase from our Amazon Storefront and help me continue to provide valuable content.

If you’re ready to embark on your own journey of personal growth through martial arts, here are three ways I can help:

  1. Consider our small group or online martial arts classes to start your practice.
  2. Explore our other articles to deepen your understanding.
  3. Book a free discovery call to find out if one of our programs is right for you.
Join us and unlock the secrets of the Old Masters!

Read More!

About Our Instructor

I Liq Chuan Instructor Ashe Higgs

Get to know our instructor Ashe Higgs! Ashe has been teaching martial arts in Tempe, Arizona, since 2005 and is one of the world’s highest-ranking I Liq Chuan students. You can find out more about who he is and how he got started with martial arts by clicking here.

Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

References

  1. Zhang, Dongfeng, Xiaoli Shen, and Xin Qi. “Resting heart rate and all-cause and cardiovascular mortality in the general population: a meta-analysis.” Cmaj 188.3 (2016): E53-E63.
  2. Bernardi, Luciano, et al. “Oxygen-induced impairment in arterial function is corrected by slow breathing in patients with type 1 diabetes.” Scientific reports 7.1 (2017): 6001.
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Are Fitness Trackers Accurate?

In the modern world, fitness wearables have become increasingly popular for tracking our health and exercise routines. It’s unsurprising that many people wonder, “are fitness trackers accurate?” Regardless of their accuracy, it’s essential to strike a balance between relying on technology and tapping into our innate ability to understand our body’s needs.


Welcome to another edition of the Weekly Round-Up, where we explore the intersection between ancient practices and modern science as part of a more natural way of living. By aligning our diet and lifestyle in harmony with our nature as human beings, we can experience our best physical and mental health. In this article, we’ll explore a recent study that questions the accuracy of some popular fitness wearables. Then we’ll delve into deeper, more profound reasons to be cautious about relying too much on technology for our well-being.


A recent study comparing popular wrist-worn fitness devices, such as the Apple Watch 6, Polar Vantage V, and Fitbit Sense, highlights the importance of not becoming overly dependent on these devices. The study found that while the Apple Watch 6 outperformed its competitors in heart rate tracking, all three devices struggled to provide accurate energy expenditure readings. In light of these findings, this article will explore the concept of interoception, or the ability to sense and understand our internal states, and how it can help us achieve a more balanced approach to our health and fitness. By combining the data from fitness wearables with our own intuition and self-awareness, we can ensure these devices serve as useful aids in our pursuit of optimal health and well-being without letting them dictate our entire fitness journey.

Battle of the Fitness Trackers: Apple Watch 6 Takes the Lead in Heart Rate Accuracy

Are fitness trackers accurate for calories burned?

In a recent study comparing three popular wrist-worn fitness trackers, the Apple Watch 6 emerged as the most accurate device for measuring heart rate across various activities.[1] The study evaluated the Apple Watch 6, Polar Vantage V, and Fitbit Sense, testing their ability to track heart rate and energy expenditure during five different activities.

Researchers enlisted 60 healthy young individuals to participate in the study. Heart rate and energy expenditure were measured using reference devices, the Polar H10 and Metamax 3B, in addition to the wrist-worn devices. The activities tested included sitting, walking, running, resistance exercises, and cycling.

Key Findings:

  • The Apple Watch 6 consistently displayed the highest accuracy for heart rate measurement, with a coefficient of variation (CV) of less than 5% for all activities.
  • The Polar Vantage V and Fitbit Sense demonstrated variable accuracy levels for heart rate measurement, depending on the activity (CVs between 2.44-8.80% and 4.14-10.76%, respectively).
  • All three devices showed poor accuracy in measuring energy expenditure across all activities (CVs between 14.68-24.85% for Apple Watch 6, 16.54-25.78% for Polar Vantage V, and 13.44-29.66% for Fitbit Sense).

The coefficient of variation (CV) is a statistic that measures how spread out the data is relative to the average, providing a simple way to compare consistency and accuracy across different devices or measurements

The study highlights that the Apple Watch 6 outperforms its competitors in heart rate tracking. Unfortunately, this particular study didn’t compare my favorite wearable, the Garmin (I wear a Garmin Solar Instinct 2). All three of the devices studied struggled to provide accurate energy expenditure readings. Healthcare professionals, athletes, coaches, and the general population should take these findings into account when considering the use of these devices for exercise training or nutritional programs.

Smart Watches & Sleep Tracking

The Four Stages of Sleep

The four stages of sleep include three non-REM stages and one REM stage. Stage 1 features light sleep with slow theta waves, while stage 2 has sleep spindles and K-complexes. Sleep spindles and K-complexes are distinctive brain activity patterns. Both play roles in memory consolidation and sleep maintenance. Stage 3, or deep sleep, showcases slow delta waves. Lastly, REM sleep involves rapid eye movement and fast, irregular brain waves similar to wakefulness.

Smartwatches track sleep using an onboard accelerometer, which is a sensor that measures movement and acceleration (the same technology they use to track “steps”). Onboard accelerometers in sleep trackers use movement data to estimate sleep stages. By analyzing periods of stillness and motion, they make educated guesses about transitions between light sleep, deep sleep, and REM sleep. Theoretically, this method provides a rough approximation of sleep patterns.

Unfortunately, the accuracy of smartwatches and sleep tracking doesn’t seem to be any better than for calories burned. Sleep trackers are often marketed as a way to improve sleep quality and overall health. This study reviewed six popular devices: BodyMedia FIT, Fitbit Flex, Jawbone UP, Basis Band, SleepTracker, and Zeo Sleep Manager Pro.[2] Researchers looked at metrics, theories, evaluations, and FDA clearance. Surprisingly, they found that most devices lacked crucial information about sensor and output accuracy. Only three devices had related peer-reviewed articles, but even their wake detection accuracy varied significantly. Ultimately, there was no solid evidence that these trackers can truly help with sleep issues in real life.

My own experience with the accuracy of sleep tracking and smart watches supports the results of the study by Lee et al. I have reviewed the data gathered by my beloved Garmin and compared it to my own objective and subjective experience. Sleep data indicated I was in deep sleep when I know for a fact that I was laying in bed reading, so my opinion is that the data for individual “phases” of sleep is completely useless. However, the accelerometers seem to be accurate in terms of movement. For example, if I get up in the middle of the night to use the bathroom, that movement is accurately recorded.

Unplugged and In Tune: Reconnecting with Your Inner Tracker

As we’ve seen, the data from wearables isn’t always accurate, and depending too much on these devices may lead to frustration. While data from wearables may be hit or miss, nature has already equipped us with an incredibly precise tool – self-awareness. By reconnecting with our innate ability to look within and understand how external behaviors affect our state, we can make adjustments that lead to a healthier lifestyle. This inner guide can help us find balance and harmony without solely relying on technology. Instead of fixating on data, let’s explore how tapping into our natural instincts can guide us toward a healthier lifestyle.

Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance, & Consciousness” is a book by Brian MacKenzie, Dr. Andy Galpin, and Phil White that focuses on balancing the use of technology with a more intuitive approach to health, fitness, and overall well-being. The authors argue that our overreliance on technology can hamper our ability to truly understand our bodies and can create a disconnect between our physical and mental states.

In the book”Unplugged,” the authors emphasize the importance of interoception rather than relying on technology. Interoception is the ability to sense and understand our internal states and needs from moment to moment., like feeling hungry, thirsty or noticing our heart rate increase. It’s like having an inner GPS that helps us navigate our physical and emotional needs by tuning in to our body’s signals.

The most important lesson of the Old Masters was this: look within. The Old Masters focused on the harmonious connection between mind, body, and spirit. They taught that understanding one’s internal states and mastering self-awareness were key to unlocking both power and longevity. Through practices such as meditation, deep breathing, and mindful movement, they have passed on to us the methods to cultivate the ability to be in tune with our body’s internal state and to adjust it at will.

Similarly, MacKenzie’s “Unplugged” encourages readers to balance technology and intuition, using devices to gather data while not losing touch with their innate ability to understand their body’s needs. By advocating for a more mindful and self-aware approach, MacKenzie connects with the timeless teachings of the Old Masters of Kung Fu, emphasizing the crucial role of interoception in achieving true physical, mental, and emotional well-being.

Over-optimizing our health and fitness routines with unreliable data can lead to unnecessary stress and anxiety. Constantly monitoring every detail can make us fixate on minor fluctuations rather than focusing on overall well-being. Relying too much on inaccurate data from wearables can cause frustration and confusion, potentially derailing our progress and causing more harm than good. It’s essential to find balance, trust our intuition, and not let imperfect technology dictate our entire fitness journey.

Beyond Smart Watches: The Best Fitness Tracker for a Holistic Approach to Health

There are two very important data points that we can use technology to track on our own, but not available (yet) as smartwatches.

The first is a CGM, or Continuous Glucose Monitor, which is technically a wearable. Monitoring blood sugar can provide valuable insights into how our food choices affect energy levels and mood throughout the day. This study found that adherence to a healthy diet that keeps our insulin levels low is associated with a lower risk of major chronic diseases.[3] CGMs can help us better understand how our food choices influence blood sugar levels, which in turn can impact our risk of developing conditions like cardiovascular disease, type 2 diabetes, and cancer.

model displaying Nutrisense CGM - one of the best fitness trackers you can use.
Nutrisense is one company offering CGMs via subscription direct to consumers.

By monitoring blood sugar levels with a CGM, we can identify which food choices keep our blood sugar (and thus insulin) levels and inflammatory markers low, as well as reduce diabetes risk.[4] This information allows us to make more informed decisions about our diet, ultimately contributing to the kind of robust health we’re all after.

The study by Wang et al. highlights the importance of considering dietary patterns that minimize high insulin levels and inflammation for chronic disease prevention. By using a CGM to track our blood sugar levels and adjust our food choices accordingly, we can follow a diet that aligns with these guidelines, reducing our risk for major chronic diseases.

Monitoring blood pressure is also essential. High blood pressure is frequently called “the silent killer” as it has no symptoms for decades until enough damage has been done. Monitoring our blood pressure regularly helps identify potential cardiovascular risks, like hypertension or heart disease. Tracking our blood pressure can give us useful, actionable insight into how our lifestyle choices, like diet, exercise, or breathwork, impact our overall heart health. To track our blood pressure, there are plenty of blood pressure monitors for home use available on Amazon or at your local pharmacy. Most fitness wearables integrate with a smartphone app that allows you to record your blood pressure manually to track it over time. Many new blood pressure monitors even use Bluetooth to connect to an app, ensuring accuracy and preventing you from ever forgetting to record a measurement.

Conclusion

As we have seen throughout this article, fitness trackers can provide a few valuable insights into our daily activity and heart rate. However, it’s important to remember that these devices are not infallible and often struggle with providing accurate data in certain areas, such as energy expenditure and sleep stage detection. Therefore, it’s crucial to balance our reliance on technology with a more intuitive, self-aware approach to health and fitness.

By combining the data from wearables with our own innate ability to sense and understand our internal states, we can ensure that these devices serve as helpful aids in our pursuit of optimal health and well-being without becoming overly dependent on them. Furthermore, exploring additional monitoring options, like continuous glucose monitors and blood pressure trackers, can provide a more comprehensive understanding of our health, allowing us to make more informed decisions about our lifestyle choices.

Ultimately, the key to a healthier lifestyle is finding balance and harmony between the judicious use of appropriate technology and tapping into our natural ability to sense inward. By doing so, we can not only optimize our fitness routines but also develop a deeper connection with our bodies and a more mindful approach to overall well-being.

If you found this article useful and want to support my work, please consider making a purchase using one of the affiliate links above or by visiting our Amazon storefront. Your support helps me continue to provide valuable content and insights on martial arts, health, and fitness.

Are you ready to unlock the secrets of the Old Masters for yourself? Consider joining one of our programs, where you’ll learn the timeless techniques that help balance technology and intuition in the pursuit of health and well-being. Embark on a journey to a more mindful and self-aware approach to your fitness journey today.

Join us and unlock the secrets of the Old Masters!

Read More!

Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

References

  1. Hajj-Boutros, Guy et al. “Wrist-worn devices for the measurement of heart rate and energy expenditure: A validation study for the Apple Watch 6, Polar Vantage V and Fitbit Sense.” European journal of sport science vol. 23,2 (2023): 165-177. doi:10.1080/17461391.2021.2023656
  2. Lee, Jeon, and Joseph Finkelstein. “Consumer sleep tracking devices: a critical review.” Studies in health technology and informatics vol. 210 (2015): 458-60.
  3. Wang, Peilu, et al. “Optimal dietary patterns for prevention of chronic disease.” Nature Medicine (2023): 1-10.
  4. Dimova, Rumyana et al. “The relationship between dietary patterns and glycemic variability in people with impaired glucose tolerance.” The Journal of nutrition, S0022-3166(23)35424-5. 9 Mar. 2023, doi:10.1016/j.tjnut.2023.03.007
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The Benefits of Cold Water Immersion and Heat Exposure for Health: A Study by Dr. Susannah Soeberg

Welcome to another edition of the Weekly Round-Up, where we explore the intersection between ancient practices and modern science as part of a more natural way of living so that we can experience our best physical and mental health. In this installment, we’ll explore three exciting topics that are sure to get you thinking about your fitness and wellness routine in a whole new way.

Winter Swimming

I’ve been exploring and writing about heat and cold exposure as part of my Natural Way of Living approach since 2015. I recently learned of the work of Dr. Susannah Soeberg of Denmark in this area.

Dr. Soeberg, a renowned expert in the field of health and wellness, recently conducted a study on the effects of cold water immersion and heat exposure on the human body. The study, which was published in Cell Reports Medicine in 2021, discovered the minimum threshold for experiencing significant health benefits from these practices.

According to Dr. Soeberg’s study, only 11 minutes of cold water immersion and 57 minutes of sauna per week can increase focus, energy, and mood. It’s important to note that this time should be divided into two to three days, ideally alternating between the two practices. During cold water immersion, noradrenaline and dopamine levels increase 2.5x within minutes and can last for hours. This hormone increase has been shown to activate brown fat, leading to improved metabolism and overall health.

Brown fat activation is a key factor in the health benefits of cold water immersion and heat exposure, as Dr. Soeberg’s study found. Brown fat activation increases during cold water immersion and people who regularly practice this technique are better able to tolerate the cold. The study also found that brown fat activation leads to lower insulin production and faster glucose metabolism. Additionally, the study found that brown fat activation has a circadian rhythm in humans, with higher activation levels early in the morning before waking up. This means that people who regularly practice cold water immersion and heat exposure may have a higher metabolic rate and feel warmer throughout the day.

  • Dr. Susannah Soeberg studied the effects of cold water immersion and heat exposure on the human body.
  • The study was published in Cell Reports Medicine in 2021.
  • The study found that only 11 minutes of cold water immersion and 57 minutes of sauna per week can lead to significant health benefits.
  • Brown fat activation is a key factor in the health benefits of cold water immersion and heat exposure.
  • People who regularly practice cold water immersion and heat exposure may have a higher metabolic rate and feel warmer throughout the day.
  • End on the cold to force the body to activate more brown fat.

Dr. Soeberg recommends starting slow and gradually building up your tolerance over time when incorporating cold water immersion and heat exposure into your daily routine. When practicing both techniques, it’s important to end on the cold to force the body to activate more brown fat and reheat naturally. This is known as the “Soeberg principle,” and it has been endorsed by Professor Andrew Huberman from Stanford University.

Dr. Soeberg’s study has shown that cold water immersion and heat exposure can have significant health benefits, including increased focus, energy, and mood, improved brown fat activation, and faster metabolism. By incorporating these practices into your daily routine, you can improve your overall health and well-being. Learn more about Dr. Soebergs work at The Soeberg Institute.

Explore how cold exposure can improve your health and energy levels today! Buy ‘Winter Swimming’ by Dr. Susannah Solberg on Amazon now.


Additional Articles From This Week

The Hidden Meaning of Crouching Tiger Hidden Dragon

Discover the fascinating origins of the title “Crouching Tiger, Hidden Dragon.” This iconic film draws from Chinese culture and features stunning martial arts scenes. Explore the hidden meanings behind the title, the connections to the characters, and the allusions to the film’s storyline. Don’t miss out on this must-read article for martial arts and Chinese culture fans. Read the full article to learn more!


5 Martial Arts Like Tai Chi

Join us on a journey through the fascinating world of five martial arts like Tai Chi, including I Liq Chuan, and more.

We’ll delve deeper into the history and philosophy of these practices, examine their unique training methods, and highlight their many benefits for modern-day living. Unlock the secrets of these ancient martial arts. Read the full article and discover the magic for yourself.

Join us and unlock the secrets of the Old Masters!

Read More!

Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

References

  1. Søberg, Susanna, et al. “Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men.” Cell Reports Medicine 2.10 (2021): 100408.