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Thank you so much, working on this issue, but didn't expect a reference this far back! If curious, on the latest in sitting, standing, perching, alternating, a

Thank you so much, working on this issue, but didn't expect a reference this far back! If curious, on the latest in sitting, standing, perching, alternating, a good overview recently from University of Waterloo: https://uwaterloo.ca/centre-of-research-expertise-for-the-prevention-of-musculoskeletal-disorders/events/webinar-space-between-sitting-and-standing-hybrid-seating https://uwaterloo.ca/centre-of-research-expertise-for-the-pr...

asdfman123 4y ago
The most useful health advice is to get cardio and strength training in and eat real foods. Everything else is a hyperoptimization. Some hyperoptimizations are marginally useful, some aren't actually useful at all. Humans were built to eat real food, and they were built to use their bodies.
- chaibiker 4y ago
  Reducing average sitting bout length has as big an impact as exercise. https://www.nature.com/articles/s41569-021-00547-y https://www.nature.com/articles/s41569-021-00547-y
  - dangwhy 4y ago
    > In this Review, we make a case for an approach to preventing and managing cardiovascular disease that involves ‘sitting less and moving more’. Its not just 'Reducing average sitting bout length ' though right ? Also this seems like self reported observational studies?
    - chaibiker 4y ago
      Right, both exercise and sitting bout length independently are important. You just can't completely exercise away the impact of sitting alone.
- kiba 4y ago
  Important to get your vo2 max up, as highest as possible, because folks with elite vo2max are dramatically more likely to survive longer than baseline averages. Also important to focus on getting strong as possible, in both bone and muscle, with some focus on fast twitch muscles. A lot of elderly death can be attribute to some sort of falls. Even if they survive the fall, it can be a road to a fast death. Another thing not to neglect is to make sure you have movement patterns and that you focus on fortifying the body against injuries. Lifting extreme weight won't do you any good if you can't lift more, ditto for running.
  - gymbeaux 4y ago
    My personal trainer says once you lose the fast twitch muscle, it’s gone for good and most people have lost it by age 70 or so.
  - dangwhy 4y ago
    I've been listening to peter attia's new audiobook too. solid stuff. But where exactly do i find these 'medicine 3.0' doctors. My pcp still uses 'misguided' tests like LDL for cholesterol, serum creatine for renal function ect. Doesn't do host of other tests that he recommends doing by saying insurance won't cover it. I don't even know where to get my vo2 max tested. I have apple watch which gives me wildly different number than my garmin ( 32 vs 49). I am pretty sure both those numbers are wrong. I am not paying $300 to get my vo2 max tested privately.
    - kiba 4y ago
      I think I would set a budget aside for those sort of things. Accumulating 25 dollars a month to get a vo2 max test isn't as painful as spending 300 dollars of money you don't have. That comes to exactly once a year. I already spend 300+ dollars a month on health insurance, and I already see how much hospital bills was already costing me(I was hospitalized twice in the same year). I rather spend them on tests which are much cheaper in comparison. That being said, it's sure a good idea to get one's finance in order, which is what I am working, to facilitate important purchases(such as a foldable bike).
    - 4y ago
- p1necone 4y ago
  > eat real foods This is kind of a meaningless statement. Those of us that already know about nutrition are going to read that and go "he means eat a small amount of meat, lots of fibrous vegetables, avoid added sugar, high gi carbs" etc etc. But you're basically communicating nothing.
  - rgrieselhuber 4y ago
    Real foods to me means foods that our ancestors ate for millenia and it was perfectly clear. Another way of putting it would be, foods that don’t come in too much packaging and foods that our grandparents would recognize.
    - p1necone 4y ago
      I like "prefer buying stuff from the outer ring of the supermarket" as good general advice.
      - rgrieselhuber 4y ago
        Hadn’t heard that one before but that seems like good advice.
      - have_faith 4y ago
        Michael Pollan wrote about this concept in In Defence of Food. He's also known for the idea of "eat food, mostly plants, not too much". His book goes on to explain what he means by "food" and mentions only eating from outer part of the super market where the fresh meat counters and vegies are.
        jononomo 4y ago
        Michael Pollan was incorrect about plants, though -- it turns out you can just cut plants out of your diet entirely and experience excellent health and fitness as a result.
        4y ago
- Asooka 4y ago
  And to fast. Do intermittent fasting regularly. If you can, do a 3-day fast once a month or a week fast once every 6 months. To lose weight, eat fewer normal sized meals with a larger pause from the last to the first, not smaller meals spread over a large period. Also get your vitamin D, and magnesium, calcium, zinc. I take 4k IU of VitD and have never felt better.
- jxramos 3y ago
  love this term of "hyperoptimization", something in the direction an optimization in the penny-wise/pound-foolish space, an imprudent optimization if you will.
cryptonector 4y ago
Use the gym. Do it twice a week at least. Learn how to use the gym. Get a trainer for a while so you learn. Get a good chiropractor who can guide you as to what parts of your body need the most work.
- j_french 4y ago
  Solid advice, apart from the chiropractor. By all means engage a physiotherapist / physical therapist, but not a chiropractor. In my experience it's all spine spine spine with those people.
  - cryptonector 4y ago
    It was a chiropractor who taught me what to do to be healthy in this regard. Therefore I can't badmouth chiropractors, sorry.
    - reillyse 4y ago
      So you have a sample size of one and you are using that as the basis for your advice to a group of people who are not you? Not to rag on you, but this is a common problem with health advice. As soon as we move away from studies people have a thing that works for them that they swear by. We need actual studies and science before we decide one thing is better than something else. Anecdotal evidence is pretty worthless - not totally worthless cause when you are struggling you'll try anything, but pretty worthless. But just for fun, to balance your one chiropractor I'll give you a different chiropractor story. I hurt my back playing rugby when I was younger, my mum had a chiropractor who she swore by and brought me to. After about 8 weeks of treatment with no improvement I insisted we go to a real doctor. Turned out I'd broken bones in my back. The chiropractor was just treating me for a slipped disk "because 90% of people who come in have them". I was in a torso cast for 3 months. Needless to say I'm not a huge fan of chiropractors.
      - hydrok9 4y ago
        You had a bad chiropractor, who probably would have made a bad doctor as well by the sounds of it (just assuming a rugby injury is a slipped disk? did he even check? was he even able to check?)

asdfman123 4y ago

The most useful health advice is to get cardio and strength training in and eat real foods. Everything else is a hyperoptimization. Some hyperoptimizations are marginally useful, some aren't actually useful at all. Humans were built to eat real food, and they were built to use their bodies.

chaibiker 4y ago
Reducing average sitting bout length has as big an impact as exercise. https://www.nature.com/articles/s41569-021-00547-y https://www.nature.com/articles/s41569-021-00547-y
- dangwhy 4y ago
  > In this Review, we make a case for an approach to preventing and managing cardiovascular disease that involves ‘sitting less and moving more’. Its not just 'Reducing average sitting bout length ' though right ? Also this seems like self reported observational studies?
  - chaibiker 4y ago
    Right, both exercise and sitting bout length independently are important. You just can't completely exercise away the impact of sitting alone.
kiba 4y ago
Important to get your vo2 max up, as highest as possible, because folks with elite vo2max are dramatically more likely to survive longer than baseline averages. Also important to focus on getting strong as possible, in both bone and muscle, with some focus on fast twitch muscles. A lot of elderly death can be attribute to some sort of falls. Even if they survive the fall, it can be a road to a fast death. Another thing not to neglect is to make sure you have movement patterns and that you focus on fortifying the body against injuries. Lifting extreme weight won't do you any good if you can't lift more, ditto for running.
- gymbeaux 4y ago
  My personal trainer says once you lose the fast twitch muscle, it’s gone for good and most people have lost it by age 70 or so.
- dangwhy 4y ago
  I've been listening to peter attia's new audiobook too. solid stuff. But where exactly do i find these 'medicine 3.0' doctors. My pcp still uses 'misguided' tests like LDL for cholesterol, serum creatine for renal function ect. Doesn't do host of other tests that he recommends doing by saying insurance won't cover it. I don't even know where to get my vo2 max tested. I have apple watch which gives me wildly different number than my garmin ( 32 vs 49). I am pretty sure both those numbers are wrong. I am not paying $300 to get my vo2 max tested privately.
  - kiba 4y ago
    I think I would set a budget aside for those sort of things. Accumulating 25 dollars a month to get a vo2 max test isn't as painful as spending 300 dollars of money you don't have. That comes to exactly once a year. I already spend 300+ dollars a month on health insurance, and I already see how much hospital bills was already costing me(I was hospitalized twice in the same year). I rather spend them on tests which are much cheaper in comparison. That being said, it's sure a good idea to get one's finance in order, which is what I am working, to facilitate important purchases(such as a foldable bike).
  - 4y ago
p1necone 4y ago
> eat real foods This is kind of a meaningless statement. Those of us that already know about nutrition are going to read that and go "he means eat a small amount of meat, lots of fibrous vegetables, avoid added sugar, high gi carbs" etc etc. But you're basically communicating nothing.
- rgrieselhuber 4y ago
  Real foods to me means foods that our ancestors ate for millenia and it was perfectly clear. Another way of putting it would be, foods that don’t come in too much packaging and foods that our grandparents would recognize.
  - p1necone 4y ago
    I like "prefer buying stuff from the outer ring of the supermarket" as good general advice.
    - rgrieselhuber 4y ago
      Hadn’t heard that one before but that seems like good advice.
    - have_faith 4y ago
      Michael Pollan wrote about this concept in In Defence of Food. He's also known for the idea of "eat food, mostly plants, not too much". His book goes on to explain what he means by "food" and mentions only eating from outer part of the super market where the fresh meat counters and vegies are.
      - jononomo 4y ago
        Michael Pollan was incorrect about plants, though -- it turns out you can just cut plants out of your diet entirely and experience excellent health and fitness as a result.
        4y ago
Asooka 4y ago
And to fast. Do intermittent fasting regularly. If you can, do a 3-day fast once a month or a week fast once every 6 months. To lose weight, eat fewer normal sized meals with a larger pause from the last to the first, not smaller meals spread over a large period. Also get your vitamin D, and magnesium, calcium, zinc. I take 4k IU of VitD and have never felt better.
jxramos 3y ago
love this term of "hyperoptimization", something in the direction an optimization in the penny-wise/pound-foolish space, an imprudent optimization if you will.

cryptonector 4y ago

Use the gym. Do it twice a week at least. Learn how to use the gym. Get a trainer for a while so you learn. Get a good chiropractor who can guide you as to what parts of your body need the most work.

j_french 4y ago
Solid advice, apart from the chiropractor. By all means engage a physiotherapist / physical therapist, but not a chiropractor. In my experience it's all spine spine spine with those people.
- cryptonector 4y ago
  It was a chiropractor who taught me what to do to be healthy in this regard. Therefore I can't badmouth chiropractors, sorry.
  - reillyse 4y ago
    So you have a sample size of one and you are using that as the basis for your advice to a group of people who are not you? Not to rag on you, but this is a common problem with health advice. As soon as we move away from studies people have a thing that works for them that they swear by. We need actual studies and science before we decide one thing is better than something else. Anecdotal evidence is pretty worthless - not totally worthless cause when you are struggling you'll try anything, but pretty worthless. But just for fun, to balance your one chiropractor I'll give you a different chiropractor story. I hurt my back playing rugby when I was younger, my mum had a chiropractor who she swore by and brought me to. After about 8 weeks of treatment with no improvement I insisted we go to a real doctor. Turned out I'd broken bones in my back. The chiropractor was just treating me for a slipped disk "because 90% of people who come in have them". I was in a torso cast for 3 months. Needless to say I'm not a huge fan of chiropractors.
    - hydrok9 4y ago
      You had a bad chiropractor, who probably would have made a bad doctor as well by the sounds of it (just assuming a rugby injury is a slipped disk? did he even check? was he even able to check?)